Meal prep

Meal prep

What is it and how can it help you to save time and eat healthier?

You sit at home and have no idea what to eat, you ponder and ponder, but you just don't want to come up with anything. Do you know this feeling?

But there is a solution to this problem. It is called meal preperation. In short: meal prep.

What is meal prep?

Meal prep is the pre-cooking of meals in larger quantities. What is not eaten immediately, you can simply pack in the refrigerator or freeze.


You know what's in the meals you eat

What you cook, you decide all by yourself. This means that you know exactly what you have cooked. So no additives or flavor enhancers make it into your food (unless you want them to). You also know exactly how many carbohydrates, fats and proteins are in your food - after all, you prepared it yourself.

Food is always at hand

Food always at hand

As mentioned in the introduction, you always have your food at hand and never have to worry about not having anything at home. Plus, you won't be tempted to order anything unhealthy - because you'll always have your food close at hand.

You stick to your diet plan

If you want to lose weight, meal prep is the perfect method for you. You always know exactly how many calories your food has and you can count them more easily. Especially at work, during the lunch break, dangers lurk. Colleagues can easily persuade you to eat something unhealthy if you don't have any food with you. This is no longer a problem for you!

But also for people who are in the middle of muscle building Mealprep is worthwhile. If you want to build muscles it is very important to stick to a meal plan. You should know at any time how many calories, carbohydrates, fats and proteins you have already eaten and how many you should eat.

meal prep saves money

I used to go grocery shopping about 6 times a week. I just always planned from day to day. Especially if you want to save money, this is a huge mistake. Because you actually always buy more than you need at the time(only when you go shopping for hun). But if you do meal prep, then it is recommended to buy larger quantities, because you cook more.

This may sound paradoxical: "I should buy larger quantities to save money? YES! Because if you go shopping once or twice a week, you save significantly more money than people who go shopping 5 or 6 times.

You just buy food that you really need and process. And the rest no longer ends up in the trash.

meal prep saves time

This may also sound strange at first. Cooking more means spending more time, doesn't it! That's exactly what it doesn't. Because you're cooking 1 or 2 times a week, not every day anymore. So I'd rather be in the kitchen 1 time 1 hour a week than 7 times half an hour. A simple calculation example:

1 x 500g rice cooking = 15min5 x 100g rice cooking = 75min.

For this I have more time for things that are more important to me. Like for example for the actual meal.

Who should do meal prep?

people with weight problems

As already written above, meal prep is ideal for overweight people. Because if you want to lose weight, you should always have an eye on what you eat and how much.

Meal prep makes calorie counting much easier. Besides, you don't have to stick to any weird plans of which you don't want to eat half of the food. You just cook what you like to eat. It should only be a little healthier than usual.



As an athlete, you should always know how much food you are eating. Whether you want to build muscle or just get a little more defined.

You just cook your chicken breast, with rice and broccoli and eat until you reach your goals.

anyone who wants to save time

The day has 24 hours. Even though food is one of the best things in life, I always think it's a shame how much time you "waste" on it. Especially when I want to concentrate on my work, I don't have time to stand at the stove and cook something.

I prefer to do that the night before and cook for the whole week in advance. That way I can use the free time for things that are important to me.

This is how Meal prep works

  1. check at home what you still have in the cupboard. If you have quinoa, pasta and rice, you don't need to buy it and save money. Think about how much food you need for the week. If you are invited to a birthday party or out to dinner with your colleagues, you don't need to cook for that meal.
  2. food has a shelf life. Always remember that you can't keep pre-cooked food too long if you don't freeze it.
  3. plan ahead! Make a meal plan for the week and then shop. Also, only buy as much as you really need for meals.
  4. the prepared food must also find space in containers. So check beforehand if you have enough Tupperware or similar at home.
  5. cooking: Now you can start to process your food. Just cook everything you have planned.
  6. put the finished dishes into containers.
  7. done!

I hope I could help you with this little overview on what meal prep is and how it works. Best is: you try it out for yourself and decide if this is for you or not. No pressure.