How To Meal Prep For The Week: My 8-Step Rundown

Write & structure your grocery list

I highly recommend categorizing your grocery list based on fresh items (fruits, veggies), refrigerated items), shelf-stable items, condiments, and frozen items in order of the aisles of your grocery store. I have a template in the notes app of my phone that I reuse every week.

Don't forget to add a section for pantry staples (e.g., olive oil, vinegar, salt, pepper) and spices to check if I have everything at home.

It takes 2 extra minutes at home and will save you 15 minutes at the store as you won’t be running back and forth because you forgot basil in the produce aisle.

Set the mood

Meal prep isn’t just about getting food on the table, it should be enjoyable too! So before I start, I always do a few things to set the tone.

First, I pour myself a little drink. It's usually a kombucha or lemonade, which I never have outside of my meal prep sessions, and which makes the whole process feel special. Then, I turn on my favorite playlist (sorry, can’t share or I’d expose my questionable taste in music 😂).

It may sound silly, but these little rituals make meal prep something I actually look forward to. So think of 1–2 things that put you in a good mood and make them part of your routine!

Here are some more ideas:

• Lighting a candle
• Listening to the new episode of your favorite podcast
• Turning on your favorite Netflix show
• Opening a bag of your favorite snack

Gather your ingredients and equipment

Instead of stopping every two minutes to grab something from the fridge or pantry, I take everything out of the fridge and pantry before I start (see short video) and group them according to the recipes. Trust me, this will save you so much time during your meal prep and make the whole process way smoother.

Ingredients

• Fresh produce
• Dry and canned goods (grains, beans, etc.)
• Olive oil, condiments, and sauces
• Salt, pepper, spice blends

Equipment

• Pots and pans
• Veggie chopper, vegetable peeler
• Knives, measuring tools
• Mixing bowls, storage containers

Set up your workstation

A well-organized space = a stress-free meal prep. Here’s how I set mine up:

• A large cutting board for chopping
• A trash bowl for vegetable peels, packagings, etc. to keep your space clean
• A cleaning cloth to wipe down your cutting board and counters as you go

With everything in place, you’re ready to start prepping without the constant back and forth!

Multi-task!

Start with the longest-cooking dish

Begin with the recipe that takes the most time to cook or simmers on its own. That’s why I always include a one-pot dish—think a stew, curry, chili, or pasta sauce. It can bubble away on the stove while I move on to the next task.

Work on the second (and third) dish

While the first dish is simmering, I prep my second main meal. The key is using cooking and baking times to start making the next recipe.

Save the easiest recipe for last

By the time you’re nearing the end of your meal prep session, you’ll likely feel tired or less focused. That’s why I always save my simplest recipe (usually overnight oats) for last. Since I make them almost every week, I don’t need to think much about it. I just switch up the flavors and toppings.

Follow this system, and you’ll have a fully prepped fridge without feeling like you spent your entire day in the kitchen!

Storage

Transfer all your meals into food storage containers. You can either portion everything out into separate meal prep containers or store everything in one large container.

If you're prepping lunch for yourself or your kids, portion everything out directly into your lunch boxes, and make sure to use salad dressing containers for bowls and salads.

Clean-up

Clean up as you go: I won’t lie, this one’s a challenge for me too! But it makes such a difference. Instead of letting dirty dishes pile up, I try to rinse and clean as I go. That way, when I’m done cooking, I’m not stuck washing dishes for another 30 minutes.