MEAL PREP
Meal Prep for Beginners
By CraftyDollar•January 18, 2025•6 min read
Simple Sunday prep that saves 5+ hours and $100+ per week on takeout, stress, and food waste — perfect for busy families.
Why Meal Prep Works
- Saves money
- Cuts weekday stress
- Reduces food waste
- Keeps kids fed
- Prevents expensive takeout
The 1-Hour Beginner Method
You only prep four things:
1. Protein Base
Pick ONE:
- Chicken breast
- Ground turkey
- Ground beef
- Tofu
2. Carb Base
- Rice
- Pasta
- Potatoes
- Quinoa
3. Veggie Base
Bake or pan-fry:
- Broccoli
- Mixed veggies
- Peppers
- Carrots
4. Flavor Add-Ons
- Teriyaki
- Salsa
- Garlic butter
- BBQ
- Pesto
5 Beginner Meal Ideas
- Chicken & Rice Bowls
- Turkey Pasta
- Simple Stir Fry
- Quesadilla Remix
- Breakfast-for-Dinner
Beginner Shopping List
- Chicken, turkey, or beef
- Frozen veggies
- Rice or pasta
- Eggs
- Tortillas
- Potatoes
- Cheese
- Sauces
- Yogurt + fruit
Time-Saving Hacks
- Use sheet pans
- Pre-portion lunches
- Buy frozen fruit
- Use two sauces for variety
- Store food in stackable containers
Free Printable Meal Prep Planner
Download the complete weekly meal prep planner to stay organized and save time.
Download the Weekly Meal Prep Planner