How to Weekly Meal Prep? Practical Tips and Ideas from a Pro Personal Chef
Weekly Meal Plan(ning) Relieves You From Cooking Stress and Saves You Time
I have been a personal chef for over 15 years, working with countless families to prepare their weekly meals. One of the main reasons my clients hire me is that planning their weekly family meals feels overwhelming.
They:
- want to eat healthy meals but don’t know what to include.
- spend too much time in grocery stores and buy unnecessary items.
- dread the aftermath of cooking—washing dishes and cleaning up
Nothing beats the feeling of preparing food for yourself. Your homemade meals can taste better than any five-star restaurant. But the lack of a solid weekly meal plan is holding you back.
In this blog, I will share five quick tips to simplify your weekly meal planning. Plus, I’ll provide some ideas and a sample weekly calendar to get you started.
4 Tips That Make Your Weekly Meal Prep Super Easy and Fun
Just like any task in life, when you know the process, the execution becomes a breeze. Cooking is no different. When you’re clear on what to do and how to do it, meal prep becomes a smooth and enjoyable experience.
The cooking process involves four basic steps:
- Planning: Create your menu and recipes.
- Shopping: Buy all the necessary ingredients.
- Preparing: Cook and prepare the food.
- Cleaning: Tidy up the kitchen and wash the dishes.
The following four tips will transform these steps into an easy, stress-free routine:
1. You Don’t Need to be a Pro or Master Chef to Prepare a Balanced Weekly Meal Plan.
You don’t need a culinary degree to create a balanced, nutritious, healthy weekly meal plan. I believe that it’s in everyone’s reach.
Start by knowing your food preferences and dietary needs. Are you gluten-free, vegan, or following a specific diet? Identify what suits your body and lifestyle.
Next, understand your food cravings. It’s okay to indulge occasionally, but aim to replace unhealthy cravings with healthier alternatives. Crave something sweet? Opt for fresh fruit or a homemade smoothie instead of candy.
Begin small. You don’t need to dive into complex recipes right away. Stick to simple dishes you already know and love. Once you’re comfortable, gradually introduce one new recipe every two weeks or monthly. This keeps your meal planning exciting without overwhelming you.
Remember…
Meal planning is a personal journey. You will get better with time. At the start, just tailor it to fit your taste and nutritional goals; soon, you’ll find it as enjoyable as it is beneficial.
2. Make a Menu List and a Shopping List.
A solid menu and shopping list are the backbone of successful meal prep.
Start with familiar recipes. These are your go-tos, the dishes you can whip up without much thought. They provide comfort and consistency.
Engage your family in the process. Ask them about their favorite meals and preferences. This will ease your planning and ensure everyone looks forward to mealtime.
Once you have your menu, it’s time to shop smart. Choose a grocery store known for its fresh, high-quality ingredients. This makes a significant difference in the taste and nutrition of your meals. Also, buy pantry staples in bulk. Items like grains, beans, and spices are used frequently, and buying them in larger quantities saves time and money.
Pro tip…
When shopping, stick to your list to avoid unnecessary purchases. This keeps you focused and reduces waste. With a well-thought-out menu and a precise shopping list, you’ll streamline your meal prep and enjoy a stress-free cooking experience.
3. Pick a Day to Prepare your Ingredients and Batch-Cook
A dedicated and the right day to prep can make all the difference.
Pick a day when you’re free and relaxed. This way, you can enjoy the process rather than rush through it. For many, Sundays work best but find what fits your schedule.
Start by preparing ingredients you can store in advance. Chop veggies, marinate proteins, and measure out dry ingredients. Having these ready to go makes cooking during the week a breeze.
Batch cooking is a lifesaver. Make large portions of your favorite recipes and store them in the right containers. Use clear, airtight containers to keep food fresh and make it easy to see what’s inside. Label them with the date and contents to stay organized. You’ll be grateful for these ready-made meals on busy days.
Batch cooking not only saves time but also reduces stress. With meals ready to go, you can spend more time enjoying your evenings and less time worrying about dinner.
4. Don’t Mess up your Kitchen with Lots of Dishes and Cooking Pots.
A clean and tidy kitchen while cooking can save you a lot of hassle.
Less mess means less time spent washing and cleaning. One way to achieve this is by choosing one-pot dishes. These meals are easy to make and limit the number of dishes you need to clean up.
Be mindful of waste, too. Avoid using too much plastic. Instead, opt for reusable containers and bags. It’s better for the environment and your wallet. When prepping ingredients, use every part of the vegetable. Save scraps for broth or compost them.
Remember…
The goal is to make meal prep enjoyable, not a chore. By keeping your kitchen organized and reducing waste, cooking will be a more pleasant experience. This way, you’ll have more time to savor your delicious, homemade meals without dreading a big cleanup afterward.
Bonus Tip for Absolute Beginners: Get help From Weekly Meal Creators
Online meal planners can be a game changer if you’re just starting. Websites like ‘Eat This Much,’ ‘Stronger Fastr,‘ and ‘My Meal Generator‘ offer customized meal plans.
Eat This Much creates plans based on your calorie needs. Stronger Fastr focuses on fitness goals and dietary preferences. My Meal Generator lets you choose your favorite foods.
These tools simplify planning, but you decide what and how much to eat. Experiment with these resources to find what works best for you. They save time and take the guesswork out of meal planning.
I use an app called Paprika for my meal prep. I input all my recipes into it, and it can scale them to any quantity needed. It also creates shopping lists easily and imports recipes from the internet effortlessly. The app automatically syncs to all devices and has a one-time fee, not a subscription, which I love!
Weekly Meal Preparation Ideas by livegreenpdx
If you prefer gluten-free and nutritious meals, here are some of our favorite ingredients at livegreenspdx. This weekly menu list is just an idea…you can mix up the recipes or include more. To get full weekly sample menu options, please visit this page.
| Category | Ingredients | Lunch | Dinner |
| Salads | Kale, Spinach, Apples, Broccoli, Brussels sprouts, Cherries, Pistachios, Avocado, Beets, Walnuts, Cashews, Chicken | Apple & Kale Salad w/Black-Sesame-Maple Cashews | Flank Steak Kale Salad w/Cherries & Pistachios |
| Sides | Sweet potatoes, Brussels sprouts, Quinoa, Corn, Black beans, Chickpeas, Cauliflower, Parsnips | Broccoli, Apple, Walnut Crunchy Salad | Roasted Harissa Salmon with Brussels sprouts |
| Entrees | Chicken, Pork, Beef, Salmon, Shrimp, Eggplant, Sweet potatoes, Broccoli, Quinoa, Goat cheese, Basil, Pesto | Thai Chicken Stuffed Sweet Potato | Chicken Parmesan with Cauliflower-Parsnip Mashed |
| Chicken Broccoli “Rice” Casserole | Beef & Broccoli | ||
| Roasted King Salmon w/Lemon-Dill Sauce & Roasted Asparagus |
Weekly Meal Preparation Template – livegreeenspdx
Using our template, you can create your weekly meal preparation calendar and shopping list, considering the above recipes and ingredients.
Download, print, make copies for the month, and get organized.
Prepare your Weekly Meal Plan Wisely because Health is Wealth.
Weekly meal preparation is hard to manage and organize, especially if you have a busy and tight schedule or you never cooked before.
I feel you.
But whenever you want to try this thing, be sure that you are not doing it just for the sake of it. You spend money and time, and if it’s not planned wisely, you will not only waste your time and money but also impact your health.
Take your time, do your research, and understand your dietary preferences.
If you think it’s too much to handle, hire me, and I will make it easy for you.
