{"id":82337,"date":"2025-10-10T10:37:01","date_gmt":"2025-10-10T10:37:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=82337"},"modified":"2025-10-10T10:37:01","modified_gmt":"2025-10-10T10:37:01","slug":"how-to-create-a-meal-prep-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/","title":{"rendered":"How To Create A Meal Prep Plan: Easy Hacks That Work"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#How_Do_I_Start_Meal_Prepping\" >How Do I Start Meal Prepping?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#What_Are_The_5_Rules_In_Planning_Meals\" >What Are The 5 Rules In Planning Meals?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#Can_Meal_Prepping_Help_With_Weight_Loss_Or_Other_Fitness_Goals\" >Can Meal Prepping Help With Weight Loss Or Other Fitness Goals?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#How_To_Create_A_Meal_Prep_Plan_For_Beginners\" >How To Create A Meal Prep Plan For Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#What_Is_The_Healthiest_Eating_Schedule\" >What Is The Healthiest Eating Schedule?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#What_Are_The_Best_Foods_To_Include_In_A_Weekly_Meal_Prep\" >What Are The Best Foods To Include In A Weekly Meal Prep?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#How_Do_You_Calculate_Portions_And_Macros_In_A_Meal_Prep_Plan\" >How Do You Calculate Portions And Macros In A Meal Prep Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#How_Do_You_Store_Prepped_Meals_To_Keep_Them_Fresh_Longer\" >How Do You Store Prepped Meals To Keep Them Fresh Longer?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#How_many_days_in_advance_should_you_meal_prep\" >How many days in advance should you meal prep?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#Can_you_freeze_meal-prepped_food\" >Can you freeze meal-prepped food?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#How_do_you_reheat_meal-prepped_food_safely\" >How do you reheat meal-prepped food safely?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#Whats_the_easiest_meal_prep_recipe_for_beginners\" >What\u2019s the easiest meal prep recipe for beginners?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Imagine: you get back after work, tired and hungry. Instead of rubbing your head on what meal to prepare, you open the fridge and realize that something is up for grabs.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Meal_Prep_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Meal-Plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simply heat it in the oven or microwave and enjoy your meal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This effortlessness is what meal preparation in advance looks like; it simplifies your eating routine. Meal preps are beneficial for various individuals, serving multiple purposes, such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining a balanced diet at home and work.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saving time on shopping and cooking, and some even utilize it to aid in weight loss.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Regardless of your reasons, today you\u2019ll learn how to create a meal prep plan, using easy hacks that actually work. You make a significant effort one day to relax for the rest of the week.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Start_Meal_Prepping\"><\/span><strong>How Do I Start Meal Prepping?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Wondering how to create a meal prep plan for a week? The good news is that it\u2019s accessible, convenient, and possible even with no cooking experience.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before moving on to the hacks themselves, it&#8217;s worth noting that there is no special way to prepare meals ahead of time for everyone. Since time, schedules, and busy days vary, some individuals may have additional considerations to keep in mind.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use this guide to meal planning as a starting point to familiarize yourself with the process.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Meal_Prep_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79373\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1024x640.png\" alt=\"how to create a meal prep plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><a href=\"https:\/\/health.clevelandclinic.org\/a-beginners-guide-to-healthy-meal-prep\"><b>Cleveland Clinic<\/b><\/a><b> highlights 6 essential steps to start your meal prepping (<\/b><a href=\"https:\/\/health.clevelandclinic.org\/a-beginners-guide-to-healthy-meal-prep\"><b>1<\/b><\/a><b>):<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Think about where and how you\u2019ll store your food.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pick the prep day to cook your meals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Think of the meals you want to add to your daily eating regimen.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Look for the recipes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make a grocery list<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook and freeze<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Think about where and how you\u2019ll store your food<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Do you have enough containers and jars to help your meals and products stay fresh for several days in the fridge? Choose containers that are safe to heat in the microwave or oven, depending on how you plan to reheat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Buy separate containers for sauces, soups, and dressings.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Storing dry food separately from the sauces will help you store your meals without causing any mushy textures.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Meal_Prep_Plan\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<p style=\"text-align: center;\"><b>Pick the prep day to cook your meals<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Choose a day when you have enough time to prepare your meals ahead.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/meal-planning-benefits\/\">Meal planning benefits<\/a> allow you to use the time you have so that you don\u2019t have to worry about cooking when work gets crazy. One thing to keep in mind is that you don\u2019t need to prepare dozens of meals for the week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prioritize the meals that take longer to prepare, so you don&#8217;t spend too much time on them during the rest of the week. Picking one free day per week is also beneficial for stress-free cooking.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t have to rush to prepare as many foods as possible in one day, as it can be overwhelming, so add another meal prep day when needed.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Meal_Prep_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79374\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1024x640.png\" alt=\"how to create a meal prep plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Think of the meals you want to add to your daily eating regimen<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Think of the meals you want to add to your weekly schedule.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start prepping the advanced dishes that require more time.<\/span><\/p>\n<p><b>Always consider the time you have to eat the meal.<\/b><span style=\"font-weight: 400;\"> If you work outside the home, consider cooking meals for your lunch breaks at the office or another convenient location.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This meal prep is a perfect option for anyone needing easy meals, who is tired of cooking new meals for work, and wants to quit indulging in lots of fast food throughout the week.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Look for the recipes<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pick simple recipes that require only a few ingredients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure they allow you to reuse some ingredients in multiple meals.\u00a0<\/span><\/p>\n<p><b>Add a variety of colors to your meals: <\/b><span style=\"font-weight: 400;\">Different colors and textures contain different minerals, vitamins, and other beneficial nutrients to keep you healthy and satisfied.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Meal_Prep_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79371\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Make a grocery list<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Determine which ingredients you need to prepare your meals and add them to a shopping list. Using a list will save you time and money (you won\u2019t spend time on unnecessary products but stick to the list instead).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid ultra-processed foods because they rarely contain anything nutritious for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Samples include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Candies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ready meals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">And more<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sure, you don\u2019t have to abstain from your favorite foods completely, but try to base the majority of your diet around nutritious, minimally processed foods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having a pack of chocolates now and again is fine, especially if you eat them in moderation and after a satisfying and nutritious lunch.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Cook and freeze<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Get down to the cooking business.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make this process as enjoyable as possible:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn on your favorite TV show, podcast, or music<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you want to do it in silence, then do it in silence.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When preparing your food, cool it down and transfer it to containers.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Label each container with the contents and the date. Most prepared meals will stay fresh in the fridge for 3-4 days. If you won\u2019t eat them in that timeframe, put them in the freezer.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/healthy-fitness-meals\/\">Healthy Fitness Meals to Fuel Your Workout Every Day<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_5_Rules_In_Planning_Meals\"><\/span><strong>What Are The 5 Rules In Planning Meals?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These 5 rules for meal planning can help you focus on the right amount of healthy foods and keep it sustainable.<\/span><\/p>\n<p><b>Rule #1:<\/b> <b>Eat with calorie and nutrient adequacy. <\/b><span style=\"font-weight: 400;\">You need to eat enough calories and nutrients (proteins, fiber, healthy fats, and carbs) to feel good and stay satiated.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People who want to lose weight will aim for a moderate calorie deficit.\u00a0<\/span><\/p>\n<p><b>Rule #2:<\/b> <b>Consume a balanced diet.<\/b><span style=\"font-weight: 400;\"> Your meals should contain fruits, veggies, whole grains, lean proteins, and healthy fats. The more colors, the better. This nutritional balance will help you get all the minerals and vitamins your body needs.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Meal_Prep_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79367\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-1024x640.png\" alt=\"how to create a meal prep plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Rule #3:<\/b> <b>Plan everything.<\/b><span style=\"font-weight: 400;\"> Look for the recipes, create a list of ingredients, and cook your meals. Be prepared before your prep meal day arrives.\u00a0<\/span><\/p>\n<p><b>Rule #4:<\/b> <b>Prioritize whole foods.<\/b><span style=\"font-weight: 400;\"> They are free of artificial additives and preservatives. Preparing them on your own helps you get the best nutrients without consuming too much salt and added sugar.\u00a0<\/span><\/p>\n<p><b>Rule #5: Minimize waste. <\/b><span style=\"font-weight: 400;\">Buy ingredients and cook them without leaving too much waste. Preferably buy fewer ingredients instead of things you won\u2019t use, which can spoil within a week. Plan your week so that you can use some of the same ingredients in multiple recipes; that way, you are less likely to waste any.\u00a0<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Meal_Prepping_Help_With_Weight_Loss_Or_Other_Fitness_Goals\"><\/span><strong>Can Meal Prepping Help With Weight Loss Or Other Fitness Goals?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, meal prep for the week or so can help a person stick to a nutritious eating plan, especially during a busy schedule. Preparing meals in advance allows them to ensure their food contains enough nutrients that support their health, stay stronger, and even lose weight, gain, or maintain, depending on their goals (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/how-to-meal-prep-for-weight-loss#can-it-help-with-weight-loss\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Here\u2019s how meal prepping can help you reach your body goals:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It provides portion control.<\/b><span style=\"font-weight: 400;\"> You don\u2019t overeat, keeping your calorie intake consistent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It helps you control the foods you eat<\/b><span style=\"font-weight: 400;\"> by reducing the intake of ultra-processed meals and prioritizing whole foods, protein, fruits, and veggies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It decreases your temptation to eat out. <\/b><span style=\"font-weight: 400;\">Purchased food can contain too much added sugar, unhealthy fats, and salt, which can impact the weight loss process and other fitness goals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It tailors meals to your fitness goals.<\/b><span style=\"font-weight: 400;\"> You will be meal prepping foods that suit your personal needs. For example, you\u2019ll add more protein and carbs for muscle gain or prepare low-calorie meals to lose some weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It helps you track your calories. <\/b><span style=\"font-weight: 400;\">You know what you put in each meal and how many calories you\u2019ll consume using an app or food diary. This helps you track your progress more accurately.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Meal_Prep_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79375\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1024x640.png\" alt=\"how to create a meal prep plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">There are lots of <a href=\"https:\/\/betterme.world\/articles\/meal-prep-ideas-for-weight-loss\/\">healthy meal prep ideas for weight loss<\/a> you could try out today.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only delicious, but effective for weight loss goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Create_A_Meal_Prep_Plan_For_Beginners\"><\/span><strong>How To Create A Meal Prep Plan For Beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are plenty of easy ways to meal prep. Apply these tips to make this process more enjoyable:<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Healthiest_Eating_Schedule\"><\/span><strong>What Is The Healthiest Eating Schedule?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Check out this general healthy eating schedule to promote energy and digestion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Surely, it may not fit everyone\u2019s tastes because your lifestyle, goals, and personal preferences also matter. But you can draw inspiration from it if you see something appealing.<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<div><\/div>\n<div><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Meal_Prep_Plan\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/div>\n<div><\/div>\n<div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Foods_To_Include_In_A_Weekly_Meal_Prep\"><\/span><strong>What Are The Best Foods To Include In A Weekly Meal Prep?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An easy healthy meal prep recipe should contain nutrient-rich foods. Make sure you add these foods to your list before trekking to the grocery store.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil, avocado oil, or other vegetable oils<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-sodium, fat-free broths for making soup<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains, such as:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">corn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">whole-grain flour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">whole-grain bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">whole-grain pasta<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein sources, such as:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">skinless chicken breasts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">non-breaded fish fillets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">lean meats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">tofu<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frozen and\/or fresh fruits and veggies<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ingredients for snacks:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">nut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">nuts (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/how-to-meal-prep-for-weight-loss#can-it-help-with-weight-loss\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Meal_Prep_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79376\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/toasts-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/toasts-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/toasts-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/toasts-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/toasts-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/toasts.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Calculate_Portions_And_Macros_In_A_Meal_Prep_Plan\"><\/span><strong>How Do You Calculate Portions And Macros In A Meal Prep Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To calculate portions and macros in a meal prep plan, first determine your daily calorie and macro needs based on your fitness goals. Then, divide these needs into appropriate portions for each meal, using tools like food scales, measuring cups, and a food log or app.<\/span><\/p>\n<p><b>Check out the short breakdown:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Use an online calculator or consult a dietitian to determine your calorie needs<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Decide on your macro ratios, e.g., 50% carbs, 30% protein, 20% fat, based on your goals.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Calculate the number of each macro for your daily intake based on calorie-to-macro ratios (for example, each gram of protein has 4 calories, each gram of fat has 9 calories, and each gram of carbs has 4 calories).<\/span><\/li>\n<\/ol>\n<p><b>Now, let\u2019s imagine that your daily intake should be 2,100 calories with a goal ratio of 30% protein, 50% carbs, and 20% fat.<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Protein: 30% of 2,100 calories<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">2,100 x 0.30 = 630 calories from protein.<\/span><\/p>\n<p><b>Convert calories to grams:<\/b><span style=\"font-weight: 400;\"> 630 calories \u00f7 4 calories per gram = 157 grams of protein.<\/span><\/p>\n<p><span data-sheets-root=\"1\">For more details about <\/span><a href=\"https:\/\/betterme.world\/articles\/100-grams-of-protein-a-day-meal-plan\/\">the complete 100-gram protein a day meal plan<\/a><span data-sheets-root=\"1\">, take a look at our prior publication.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Carbohydrates: 50% of 2,100 calories<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">2,100 x 0.50 = 1050 calories from carbs.<\/span><\/p>\n<p><b>Convert calories to grams: <\/b><span style=\"font-weight: 400;\">1050 calories \u00f7 4 calories per gram = 263 grams of carbs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Meal_Prep_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71385\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\"><b>Fats: 20% of 2,100 calories<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">2,100 x 0.20 = 420 calories from fat.<\/span><\/p>\n<p><b>Convert calories to grams:<\/b><span style=\"font-weight: 400;\"> 420 calories \u00f7 9 calories per gram = 47 grams of fat.<\/span><\/p>\n<p><b>So, with a 2,100-calorie daily intake, your daily macro goals can be:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">157 grams of protein<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">263 grams of carbs<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a047 grams of fat<\/span><\/li>\n<\/ul>\n<p><b>Another tip here is to divide these macros into 4 servings, meaning that each of the 4 portions has:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">39 grams of protein<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">66 grams of carbs<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12 grams of fat<\/span><\/li>\n<\/ul>\n<p><b>Optional: Weigh your meals on the scale or use special apps to get an approximate idea of the numbers.<\/b><\/p>\n<p><b>You can weigh various foods:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs (rice, pasta, oats, potatoes)<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Proteins (raw or cooked)<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Veggies (optional)<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oils\/fats<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Divide your food among containers and label them with the meal name, date, and macro breakdown to track your calorie intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider using a meal prep app to save yourself time and simplify meal preparation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners might struggle with all the calculations on their own.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/clean-eating-challenge\/\">Clean Eating Challenge: A Simple Guide To Kickstart Your Journey<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Store_Prepped_Meals_To_Keep_Them_Fresh_Longer\"><\/span><strong>How Do You Store Prepped Meals To Keep Them Fresh Longer?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To keep prepped meals fresh longer, use the proper containers (Glass or BPA-free plastic), store them correctly in the freezer and fridge, let prepped food cool before storing, and label all stored foods.<\/span><\/p>\n<p><b>Refrigeration timing (at 40\u00b0F or lower):<\/b><\/p>\n<p><b>1-2 days:<\/b><span style=\"font-weight: 400;\"> Cooked ground poultry or beef<\/span><\/p>\n<p><b>3-4 days:<\/b><span style=\"font-weight: 400;\"> Cooked whole meats, fish, and poultry; soups and stews<\/span><\/p>\n<p><b>5 days:<\/b><span style=\"font-weight: 400;\"> Hummus, cooked beans<\/span><\/p>\n<p><b>1 week:<\/b><span style=\"font-weight: 400;\"> Hard-boiled eggs; chopped veggies in an air-tight container<\/span><\/p>\n<p><b>2 weeks: <\/b><span style=\"font-weight: 400;\">Soft-opened cheese<\/span><\/p>\n<p><b>5-6 weeks:<\/b><span style=\"font-weight: 400;\"> Hard-opened cheese (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/meal-prep\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Freezing timing (Freezing at 0\u00b0F or lower):<\/b><\/p>\n<p><b>2-3 months:<\/b><span style=\"font-weight: 400;\"> Cooked beans, soups, and stews<\/span><\/p>\n<p><b>3-6 months: <\/b><span style=\"font-weight: 400;\">Ground or cooked meat and poultry<\/span><\/p>\n<p><b>6-8 months:<\/b><span style=\"font-weight: 400;\"> Berries and chopped fruit stored in a freezer bag<\/span><\/p>\n<p><b>8-12 months:<\/b><span style=\"font-weight: 400;\"> Veggies, if blanched first for about 3-5 minutes (depending on the vegetable) (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/meal-prep\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Meal_Prep_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79377\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_days_in_advance_should_you_meal_prep\"><\/span><strong>How many days in advance should you meal prep?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It\u2019s up to your lifestyle. Depending on your work schedule and other activities, it may be preferable to prep your meals around 4-5 days ahead.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_freeze_meal-prepped_food\"><\/span><strong>Can you freeze meal-prepped food?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is possible to freeze meal-prep food. It helps you save time, reduce waste, and have healthy meals on hand. Let your food cool completely before you freeze it, use freezer-safe containers, and label each with contents and date.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_reheat_meal-prepped_food_safely\"><\/span><strong>How do you reheat meal-prepped food safely?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Choose a safe temperature to reheat your meals. Ensure you reheat your meals to 165\u00b0F (74\u00b0C). Use a microwave, oven, or stove, stirring your food occasionally.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t reheat food more than once.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Whats_the_easiest_meal_prep_recipe_for_beginners\"><\/span><strong>What\u2019s the easiest meal prep recipe for beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The easiest beginner meal prep recipe contains a few ingredients: chicken breasts, brown rice, and steamed veggies. Season them with oil, salt, and pepper.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When finished cooking, portion the meal into separate containers. Add a dressing or sauce when serving for flavor.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Meal_Prep_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This review explores how to create an effective meal prep plan, sharing easy hacks that work, and provides ideas that can help with <a href=\"https:\/\/betterme.world\/articles\/meal-prep-for-weight-loss-on-a-budget\/\">meal prep for weight loss on a budget<\/a>. Everyone, regardless of their \u201cchef\u201d skills, can prepare meals in advance to save time and maintain a consistent, balanced diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The primary hacks include defining your goals, picking simple recipes, and making a list of ingredients for your grocery shopping.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By using apps and working with professionals, you can track your calorie intake and prepare meals ahead of time to support weight loss.\u00a0<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Imagine: you get back after work, tired and hungry. Instead of rubbing your head on what meal to prepare, you open the fridge and realize that something is up for grabs.\u00a0 Simply heat it in the oven or microwave and enjoy your meal.\u00a0 This effortlessness is what meal preparation in advance looks like; it simplifies [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":82339,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[45],"class_list":["post-82337","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Create A Meal Prep Plan: Easy Hacks That Work - BetterMe<\/title>\n<meta name=\"description\" content=\"What is a time-saving meal prep plan? Check out the review to learn \u2605 HOW TO CREATE A MEAL PREP PLAN \u27a4: Easy hacks that work.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Create A Meal Prep Plan: Easy Hacks That Work\" \/>\n<meta property=\"og:description\" content=\"What is a time-saving meal prep plan? Check out the review to learn \u2605 HOW TO CREATE A MEAL PREP PLAN \u27a4: Easy hacks that work.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-403-how-to-create-a-meal-prep-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/bb7538889b344e64d9c7c1d1b44bee7c\"},\"headline\":\"How To Create A Meal Prep Plan: Easy Hacks That Work\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/\"},\"wordCount\":2243,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-403-how-to-create-a-meal-prep-plan.png\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Imagine: you get back after work, tired and hungry. Instead of rubbing your head on what meal to prepare, you open the fridge and realize that something is up for grabs.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Simply heat it in the oven or microwave and enjoy your meal.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This effortlessness is what meal preparation in advance looks like; it simplifies your eating routine. Meal preps are beneficial for various individuals, serving multiple purposes, such as:\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Maintaining a balanced diet at home and work.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Saving time on shopping and cooking, and some even utilize it to aid in weight loss.<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Regardless of your reasons, today you\u2019ll learn how to create a meal prep plan, using easy hacks that actually work. You make a significant effort one day to relax for the rest of the week.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Do I Start Meal Prepping?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Wondering how to create a meal prep plan for a week? The good news is that it\u2019s accessible, convenient, and possible even with no cooking experience.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Before moving on to the hacks themselves, it's worth noting that there is no special way to prepare meals ahead of time for everyone. 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Check out the review to learn \u2605 HOW TO CREATE A MEAL PREP PLAN \u27a4: Easy hacks that work.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How To Create A Meal Prep Plan: Easy Hacks That Work","og_description":"What is a time-saving meal prep plan? Check out the review to learn \u2605 HOW TO CREATE A MEAL PREP PLAN \u27a4: Easy hacks that work.","og_url":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-403-how-to-create-a-meal-prep-plan-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/bb7538889b344e64d9c7c1d1b44bee7c"},"headline":"How To Create A Meal Prep Plan: Easy Hacks That Work","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/"},"wordCount":2243,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-403-how-to-create-a-meal-prep-plan.png","articleSection":["Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Imagine: you get back after work, tired and hungry. Instead of rubbing your head on what meal to prepare, you open the fridge and realize that something is up for grabs.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Simply heat it in the oven or microwave and enjoy your meal.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This effortlessness is what meal preparation in advance looks like; it simplifies your eating routine. Meal preps are beneficial for various individuals, serving multiple purposes, such as:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining a balanced diet at home and work.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saving time on shopping and cooking, and some even utilize it to aid in weight loss.<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Regardless of your reasons, today you\u2019ll learn how to create a meal prep plan, using easy hacks that actually work. You make a significant effort one day to relax for the rest of the week.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>How Do I Start Meal Prepping?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Wondering how to create a meal prep plan for a week? The good news is that it\u2019s accessible, convenient, and possible even with no cooking experience.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Before moving on to the hacks themselves, it's worth noting that there is no special way to prepare meals ahead of time for everyone. Since time, schedules, and busy days vary, some individuals may have additional considerations to keep in mind.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Use this guide to meal planning as a starting point to familiarize yourself with the process.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Creat ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/","url":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/","name":"How To Create A Meal Prep Plan: Easy Hacks That Work - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-meal-prep-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-403-how-to-create-a-meal-prep-plan.png","description":"What is a time-saving meal prep plan? 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