Food preparation for absolute beginners (start with just one meal)

Does the thought of spending your entire Sunday meal cooking make you want to crawl back into bed? We understand it. After a busy week, cooking may seem like the last thing you want to do, and no amount of pep talk is going to change that.

That’s why we’re introducing a simpler approach: preparing food for just one meal. That’s right, whether it’s a quick breakfast or lunch, we focus on making life easier by taking the stress out of just one meal each week.

Read on for expert-backed tips to make meal prep fit your lifestyle. We promise, it’s a game changer.

The benefits of food preparation

Need a quick reminder why meal prep is a game changer? Cooking at home involves more than delicious meals. Research shows that people who prepare their own meals often experience less stress and better mental health… decision fatigue bye (1)! Additionally, people who eat home-cooked meals more often tend to enjoy better diet quality and lower body fat, making it a win-win for both mind and body (2).

We can’t forget the cost saving aspect either. While this $3 cheeseburger seems like a steal right now, it adds up over time. Research shows that people who cook more often at home actually spend less on food overall, especially when it comes to eating out (3). In fact, one study found that chefs who cook often at home spend about $273 a month on food, compared to $330 for those who cook less (3). Plus, they spend significantly less on eating out without increasing their grocery bills at home (3). Meanwhile, people who eat out often spend much more overall, $364 per month versus $261 for those who eat out less (3).

As you can see, cooking at home not only keeps you healthy, but it’s also better for your wallet.

The formula for food preparation

There is no one-size-fits-all formula for food preparation, which means that what works for one person may not work for another. That’s the beauty! Meal prep can be tailored to your health goals, dietary preferences, and even your budget.

A great starting point? Think about your meals in terms of macronutrients. When you focus on protein, carbohydrates (especially high-fiber foods), and healthy fats, meeting your micronutrient goals throughout the day becomes much easier.

Here’s an easy formula to keep in mind:

Nutrition = protein + fiber foods + healthy fats

You don’t need to cook something from every category every time, it’s more about shopping smart and keeping a well-stocked kitchen. And building balanced meals is easy.

Here are some examples to get you started:

Breakfast:

• Protein: Greek yogurt, eggs
• Foods with fiber: berries, whole grain bread, oatmeal
• Healthy fats: avocado, nuts/nut butter, seeds

Lunch/Dinner:

• Protein: canned beans, lentils, grilled chicken, canned tuna/salmon
• Fiber foods: Salad mixes, whole grains
• Healthy fats: olive oil, nuts and seeds

With this approach, meal prep becomes flexible, stress-free, and completely customized for your week.

How to start cooking in 5 easy steps

Ready, ready, let’s get ready! Use these 5 simple steps to get your feet wet with just one meal this week.

1. Decide what to cook (start small)

What is the most difficult meal for you? If you are not an early riser and have a busy morning schedule, it could be breakfast. This is the perfect place to start. Planning your morning meals for the week in advance can save your sanity and help you start each day off on the right foot.

Starting small with just one meal a week also helps you build a routine (4). Routines make habits stick (4). Over time, this simple approach can make preparing other meals just as easy and stress-free.

2. Start shopping and preparing

Possibly the most important step in your food preparation journey? Preparation day! But let’s reframe it so that it’s something you actually like.

MyFitnessPal nutritionist Emily Sullivan suggests, “If grocery shopping seems like a chore, pair it with a little treat. Maybe the coffee shop next door has passionfruit tea calling your name?! Anchor the habit with something to look forward to after checking off your list!”

Once you’re home, it’s time to put those groceries to work. How much you can prepare will depend on how much time you have, but here are some ways to make it more enjoyable:

• Make a playlist and play it on your Bluetooth speaker
• Listen to your favorite podcast. Yes, even this true crime series.
• Keep it simple: Stick to easy recipes and essentials to save time and money.

Some budget- and time-saving staples to keep on hand:

• Generic Greek yogurt
• Frozen fruit and vegetable mixes
• Canned beans and vegetables
• Low sodium broth

Still feeling unsure about the process? MyFitnessPal’s Meal Planner can take the guesswork out of it by giving you a ready plan and shopping list so you can prepare with confidence.

3. Choose your storage containers

Once you’ve decided on what you’re going to cook, the next step is choosing how to store your food to extend its life since you’ve taken your time with it! It’s no good preparing food if you don’t have it in an accessible container to take with you on the go (if that’s what you need).

Keep these ideas in mind to get the most out of your meal prep:

• Individual glass jars: They work great for jarred salads and overnight oats. Perfect for taking on the go (just remember to put a spoon on the side!)
• Zipper Bags: Enlist their help to individually store your muffins or snack mixes for easy portability in your purse.
• Bento-box style containers: This works great for those items you only want to keep separate while you’re about to eat. Consider these grown-up lunch boxes that you pair with cucumbers, carrots, hummus, crackers, and a hard-boiled egg.

4. Make it long: other meals and snacks

Made a big batch of chicken for those wraps you’re having for lunch this week and have some left over? Amazing, let’s use it.

When you notice that you have leftovers from food preparation, at that point decide how you will enjoy it during the week. Like that leftover chicken? Perfect for chopping up, storing in the fridge and tossing into your soup for a protein boost tonight.

Or more spinach that your salad calls for? No problems! Throw it in your morning omelet. If you liked it, save it as a recipe in MyFitnessPal to make it easier to record your meals (and decide what to eat again at a later date).

5. Store safely, enjoy and adjust as you go

By the time you’re done cooking, a few simple tips can help you get the most out of your session:

• Label your food: Especially important if you share a fridge or freeze meals. Most refrigerated items last 3–5 days, while those in the freezer can last 3–6 months. A quick label saves confusion later (5).
• Store your food safely: Divide large amounts of food into smaller portions to cool to a safe temperature. Cover or wrap cooled leftovers and refrigerate or freeze immediately so all your efforts don’t go to waste (6).
• Keep utensils close at hand: Need a fork for your salad or a spoon for your oatmeal? Stick it next to your fridge container or get containers with built-in utensil holes.
• Adjust and build your routine: Take notes on what works best. Did you like these ready-to-eat frozen vegetables? Add them to next week’s grocery list. Small changes help make meal prep a habit that sticks.

Remember that food preparation is meant to be beneficial, not stressful. Mistakes happen and that’s okay! Learn, tune in and move on. There is no « perfect » way to prepare food. Keep in mind that it should work for you, making your week (and life) easier while supporting you to achieve your goals.

Bottom row

Food preparation doesn’t have to be overwhelming or reserved for a full day spent in the kitchen. By starting small with just one meal, you can reduce stress, save money, eat healthier, and build a routine that sticks. Focus on simple formulas, smart shopping and storage strategies that make your week easier, not harder.

Remember: there is no « perfect » way to prepare food. Mistakes happen and it’s part of the process. Keep experimenting until you find a rhythm that suits your lifestyle, goals and tastes.

With a little planning, some favorite staples, and tools like MyFitnessPal’s Meal Planner, meal prep can become a flexible, stress-free habit that sets you up for success one meal at a time.

The post Meal Prep for Absolute Beginners (Start with Just One Meal) appeared first on MyFitnessPal Blog.

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