How to Meal Prep for Beginners Save $200+ Every Month

(Free Template Included)

Takeout is expensive. Groceries go bad. And you’re tired of asking “what’s for dinner?” every single night.

I get it.

Last year, I spent over $400 a month on food. Half my groceries ended up in the trash. And I still ate out 3-4 times a week because I “didn’t have time to cook.”

Then I started meal prepping.

Now I spend under $200 monthly on groceries, cook once a week, and always have healthy meals ready. Here’s exactly how I did it-and how you can too.

What Is Meal Prep (And Why It Actually Works)

Meal prep means cooking multiple meals at once, usually on Sunday, so you have ready-to-eat food all week.

But here’s the thing: most meal prep guides overcomplicate it.

You don’t need fancy containers, complicated recipes, or hours of free time.

You just need a system.

The 3 Meal Prep Rules That Changed Everything

Rule 1: Pick 3 recipes max

Don’t try to make 7 different meals. Start with 3 simple recipes you can rotate.

My go-to starter recipes:

• Chicken burrito bowls
• Sheet pan salmon with veggies
• Overnight oats

These take under 15 minutes each to prep and last 4-5 days.

Rule 2: Shop once, prep once

Make your grocery list on Saturday. Shop Sunday morning. Prep Sunday afternoon.

Block 2 hours. That’s it.

By week 3, you’ll do it in 45 minutes.

Rule 3: Use the same base ingredients

Rice, chicken, eggs, oats, and frozen vegetables form the foundation of 90% of my meals.

This cuts costs and simplifies shopping.

My Exact Sunday Meal Prep Schedule

Here’s what my 2-hour prep looks like:

Hour 1: Washing & Cooking

• Wash all produce (10 min)
• Chop vegetables (20 min)
• Start rice in rice cooker (5 min)
• Season and bake chicken (25 min)

Hour 2: Finishing & Packing

• Sauté or roast vegetables (20 min)
• Let everything cool (10 min)
• Pack into containers (20 min)
• Label with dates (5 min)
• Clean up (5 min)

Everything cooks simultaneously. Rice in the cooker, chicken in the oven, veggies on the stove.

What About Storage?

Glass containers work best. They last years and reheat evenly.

I use:

• 3-compartment containers for lunches
• 2-compartment for dinners
• Small jars for overnight oats

Label everything with the date. Most meals last 4-5 days in the fridge.

Freeze anything you won’t eat within 3 days.

The Biggest Meal Prep Mistakes (And How to Avoid Them)

Mistake 1: Making food you don’t actually like

Meal prep only works if you enjoy eating what you made.

Don’t force yourself to eat bland chicken and broccoli for a week. Season your food. Use sauces. Make it taste good.

Mistake 2: Not planning first

Walking into the kitchen without a plan wastes time and creates stress.

Write down your 3 recipes before you start. Know exactly what you’re making.

Mistake 3: Trying to prep breakfast, lunch, AND dinner

Start small. Prep lunches only for the first 2 weeks.

Once that becomes automatic, add dinners or breakfasts.

My Favorite Beginner-Friendly Meal Prep Recipes

1. Chicken Burrito Bowls

Ingredients:

• 3 lbs chicken breast
• 2 cups brown rice
• 2 cans black beans
• 3 bell peppers
• Salsa and cheese

Prep: Season chicken with taco seasoning. Bake at 400°F for 25 minutes. Cook rice. Chop peppers and sauté. Divide into containers.

Cost per meal: $2.50
Shelf life: 4 days

2. Sheet Pan Salmon & Vegetables

Ingredients:

• 4 salmon fillets
• 2 heads broccoli
• 3 sweet potatoes
• Olive oil and garlic

Prep: Cube sweet potatoes and broccoli. Toss with olive oil. Arrange on sheet pan with salmon. Bake 20 minutes at 425°F.

Cost per meal: $4.50
Shelf life: 2 days (freeze extras)

3. Berry Overnight Oats

Ingredients:

• 2 cups oats
• 2 cups milk
• 1 cup mixed berries
• Honey and chia seeds

Prep: Mix everything in jars. Refrigerate overnight. Grab and go in the morning.

Cost per meal: $1.00
Shelf life: 5+ days

How Much Money You’ll Actually Save

Here’s the math:

Before meal prep:

• Takeout lunch: $12 × 5 days = $60/week
• Takeout dinner: $15 × 3 days = $45/week
• Wasted groceries: ~$30/week
• Total: $540/month

After meal prep:

• Groceries: $45/week
• Occasional eating out: $20/week
• Total: $260/month

Savings: $280/month ($3,360/year)

And that’s conservative. Some months I save even more.

🍳 Get My Complete Meal Prep Template

I created a Notion template that organizes everything:

• ✅ Weekly meal planner with drag-and-drop recipes
• ✅ Recipe database with prep times and costs
• ✅ Auto-generated shopping lists
• ✅ Sunday prep schedule checklist
• ✅ Budget tracker to see your savings

It’s the exact system I use every week.

The template comes pre-loaded with 3 beginner recipes so you can start immediately.

Get the Template for $9 →

(Don’t have Notion? It’s free. Just sign up at notion.so)

Your First Week Action Plan

This Week:

1. Pick 3 simple recipes (use mine above if you want)
2. Make your shopping list
3. Block 2 hours on Sunday
4. Follow the prep schedule
5. Pack your meals

Next Week:

1. Repeat the same 3 recipes (familiarity builds speed)
2. Track how much time you actually spent
3. Note what worked and what didn’t

Week 3:

1. Try 1 new recipe, keep 2 favorites
2. You should be finishing in under 90 minutes now
3. Calculate your savings

By week 4, meal prep will feel automatic.

Common Questions About Meal Prep

Won’t I get bored eating the same thing?

You’re rotating 3 different meals, plus you can switch recipes every 2 weeks. It’s way less boring than deciding what to eat every single day.

What if I don’t like leftovers?

Meal prep isn’t leftovers-it’s fresh food you made this week. Everything is portioned and stored properly, so it tastes just as good on day 4.

I live alone. Is this worth it?

Yes! Actually easier. You’ll prep 3-4 servings instead of 8-10. Takes even less time.

Do I need special equipment?

Nope. Just containers, a baking sheet, and basic pots/pans.

The Real Reason Meal Prep Works

It’s not about willpower or motivation.

It’s about removing decisions.

When you’re hungry and tired after work, you don’t have to figure out what to eat. You just grab a container and reheat it.

That’s it.

No apps to scroll. No delivery fees. No food waste.

Just ready-to-eat meals you actually want to eat.

Start This Sunday

Pick your 3 recipes. Make your list. Block 2 hours.

That’s all you need to do.

And if you want the exact system I use to plan, shop, and prep every week, grab the template. It’ll save you hours of setup time.

Get the Meal Prep Template Here →

You’ve got this.

What’s your biggest meal prep challenge? Drop a comment below and I’ll help you solve it.

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