Meal Prep 101: Simplify Your Life with Preparing Healthy Meals in Advance

Are you eager to eat healthier, but the demands of a fast-paced life make it seem impossible to find time for grocery shopping and cooking? Does the allure of fast food keep pulling you away from your health goals? That’s where meal prep comes to the rescue! Meal prep is a game-changer when it comes to simplifying your life and maintaining a healthy diet. In this article, we will introduce you to the concept of meal prep and provide you with practical tips and insights to get started on your meal prep journey. But if doing it yourself is not your cup of tea, we’re happy to take care of it for you! Check out your options at,  with our fresh ingredients sourced locally and meals prepared by our in-house chef, you’ll savor the same goodness and flavors as if you’d prepared them yourself at home. 

What is Meal Prep?

Meal prep is the practice of preparing meals in advance, typically for a week or several days, to ensure you have healthy and convenient food options readily available. It involves planning your meals, grocery shopping, and cooking in bulk. Ready to start enjoying healthier meals everyday? Here are 5 steps to get you started with meal prep.

1. Set Your Goals: Determine why you want to meal prep. Whether it’s to save time, eat healthier, or stick to a specific diet, having clear goals will help guide your meal prep choices and keep you motivated to continue doing it. 

2. Plan Your Meals: Create a weekly meal plan that includes breakfast, lunch, dinner, and snacks. Have fun doing this part as you consider your preferences, and even cravings, when selecting recipes that meet your nutritional needs. For inspiration, you may check online for various easy recipes, cookbooks, or even family and friends for suggestions.

3. Make a Grocery List: Based on your meal plan, make a detailed grocery list to ensure you have all the necessary ingredients. Shopping with a list will save you time and prevent impulse purchases. Consider exploring your local farmer’s market for fresh ingredients. Not only will you enjoy the highest quality produce, but you’ll also have the satisfaction of supporting local farmers and promoting a sustainable food system.

4. Prep Ingredients: Once you’ve got your groceries sorted, time to roll up your sleeves and start washing, chopping, and portioning out those veggies.  If you’re new to cooking, don’t stress about making perfect cuts – the key is to aim for consistency to ensure even cooking. 

5. Cook in Batches: Follow the recipe’s cooking instructions and prepare it in large batches that can be portioned out and stored for the week. This will save you time and ensure you have a variety of meals to choose from. When doing batch cooking, our chef has the following tips to keep in mind:

1: Prep no more than 5 days worth of meals. Anything more than that will start to degrade and lose nutritional value, flavor, and texture.

2: Be mindful with salt, it will dry out your food in the fridge. Salt enough for the recipe, and add more if needed when you eat.

3: Don’t overcomplicate the recipe! It’s a lot of kitchen space, cleanup, prep work, and storage for all the ingredients. Keep simple recipes, otherwise you will tire of the effort and it will lose its charm.

4: Please be mindful of keeping your workspace clean, tidy and free of dirt. Storing food for 5 days that has been improperly cooked, handled, or stored can cause some unfortunate side effects.

5: Find recipes online that have a scaling tool, that way you can easily turn one portion into 5 with a click of a button. A lot of them will auto populate a shopping list for you as well. Very handy!

Tips for a Successful Meal Prep

1. Invest in Good Containers: Invest in high-quality containers to keep your meals fresh and portable. Look for containers that are microwave-safe, allowing you to easily reheat your meals without transferring them to another dish. Dishwasher-safe containers make cleaning up a breeze, saving you time and effort in the kitchen. Leak-proof containers are essential for preventing any unwanted spills or messes, especially if you plan to take your prepped meals on the go. Opt for containers with secure locking lids or silicone seals to ensure that your meals stay fresh and contained, even during transportation,

2. Label and Date: Label your prepped meals with the name and date to ensure freshness and avoid confusion. This helps you stay organized and allows you to easily identify the oldest meals in your fridge, ensuring that you consume them before they lose their freshness. 

3. Mix and Match: Prepare versatile ingredients that can be combined in different ways throughout the week. For example, roast a variety of vegetables, such as bell peppers, zucchini, and sweet potatoes. These roasted veggies can be used as toppings for salads, filling for wraps, or served alongside grains or proteins in bowls. 

4. Spice it Up:  Don’t be afraid to get creative in the kitchen! Experiment with a variety of herbs, spices, and seasonings to add a burst of flavor to your meal prepped dishes. From aromatic herbs like basil and cilantro to warm spices like cumin and paprika, there are endless possibilities to enhance the taste of your meals.

5. Store Properly: Store your prepped meals in the refrigerator or freezer, depending on when you plan to consume them and their shelf life. Keep your food fresh for longer by letting it cold down before sealing and storing.  In general, cooked food can be safely stored in the refrigerator for 3-4 days, while freezing extends the shelf life for several months. Be sure to follow recommended guidelines for safe storage and defrosting when using frozen meals.

Remember, meal prep is a personal journey, so don’t be afraid to experiment, customize, and find what works best for you. But If you’re still feeling lost on how to start your meal prep journey, Your Fresh Kitchen is here for you. We specialize in preparing fresh meals every day using locally sourced ingredients without any preservatives and unhealthy ingredients. Each dish is bursting with flavor and nutrition, ensuring that eating healthy is never boring. Simplify your life, nourish your body, and make mealtime a breeze with our chef-prepared, flavorful, and healthy options.
Start your meal prep journey today and discover the benefits of having nutritious and delicious meals at your fingertips.  Discover your options at or drop by our Sea Girt and Point Pleasant locations.