Meal Prep Planning

The secret to meal prep … staying organized. Here’s how I do it:

If meal prep often feels like it takes over your weekend, organization is what makes it manageable. Planning ahead is the difference between feeling overwhelmed and feeling supported by the process.

I like to start my planning session by typing everything out on my laptop: my menu ideas, grocery list, and notes about what I already have at home. Having it all in one place helps me stay clear and saves time when I go to the store. If you’re curious, here’s the laptop case I use to keep everything protected and easy to grab when I’m working on the go.

1. Start with meals you enjoy

The best meal prep plan starts with food you actually like to eat. Build your menu around meals you look forward to, not ones you feel you should make. Switch up flavors each week so it stays interesting.

2. Aim for balance, not perfection

Look for variety and satisfaction. I usually start with a protein, then add colorful vegetables, fruit, and a grain or starch. I also make space for sauces, sweets, and anything that brings joy to my meals. Balance isn’t about strict rules. It’s about meals that feel good and keep you satisfied throughout the week.

3. Make your list

Once your menu is set, check what you already have in your kitchen and write down what you need to buy. Estimating portions can take some trial and error, but it helps to plan ahead. I usually make a little more than I think I’ll need since extras can go in the freezer for later.

4. Store meals safely

Proper storage helps your food last. Keep your fridge below 40°F and try not to store cooked meals for more than three to four days. I keep the first three days’ worth of meals in the fridge and freeze the rest. Freezing gives you flexibility and keeps food safe longer. Remember to refrigerate meals within two hours of cooking once they’ve cooled slightly.

5. Reheat safely

If you bring meals on the go, keep them cold until you’re ready to eat. An insulated lunchbox or cooler bag works well if you won’t have access to a fridge. When reheating, aim for at least 165°F. A microwave, oven, or stovetop all work fine.

6. Invest in useful tools

A few good tools make meal prep smoother. Start with sturdy, reusable containers. I prefer glass containers since they can go in the fridge, freezer, oven, or dishwasher.

Over time, you might add tools like a rice cooker, pressure cooker, or sharp knife set to make cooking faster and easier.

7. Keep pantry staples on hand

Stocking your pantry with dried grains, canned goods, sauces, and baking basics can make future meal prep weeks simpler. Having essentials ready helps you stay organized without starting from scratch each time.

Planning isn’t about doing more. It’s about creating small systems that make your week run a little smoother and your meals feel a little easier. If you want more detailed guidance and templates to help you get started, check out my e-book. It’s full of the tools and examples that make meal prep feel realistic, flexible, and sustainable.