The Ultimate Guide On How To Meal Prep

Welcome to Benergy Meal Prep, coming to you with the ultimate guide of how to meal prep. We hope to help you master once a week meal prepping to save you time and money! If you’ve ever felt overwhelmed with the daily grind of preparing meals and wished for a more efficient way to feed your family healthy, home-cooked food without spending all your precious time in the kitchen, then you’ve come to the right place. Meal prepping is the secret weapon that can transform your cooking routine, saving you time, money, and stress.

The Power of Knowing How to Meal Prep

At Benergy Meal Prep, we understand the struggles of juggling work, family, and cooking three meals a day. That’s why we advocate for meal prepping as a game-changer that makes your life better in five significant ways:

Relax and Enjoy:

Imagine coming home after a long day at work and being able to relax instead of rushing to prepare dinner. With meal prepping, you can have more quality time with your family and unwind, knowing dinner is already taken care of.

Healthier Choices:

Meal prepping allows you to make intentional, healthier choices by planning your meals in advance. When you pre-prepare food, you’re setting yourself up for success with nutritious options that are readily available, making it easier to stick to your health goals.

Time-Saver:

Say goodbye to the daily kitchen chaos! By dedicating a small amount of time on a designated day, such as Sunday, you can prepare meals for the entire week. This upfront investment in time pays off with the convenience of simply reheating your prepped meals during busy weekdays.

Money-Saver:

Benergy Meal Prep is not just about saving time; it’s about saving money too. Planning your meals ahead of time allows you to create a budget-friendly grocery list and take advantage of bulk discounts on ingredients. Less food waste also means more savings.

Flexibility and Variety:

With three types of meal prepping strategies, we offer flexibility to suit your preferences. Whether you prefer freezing family-sized meals, pre-cooking individually portioned dishes, or pre-preparing fresh ingredients for easy cooking, we’ve got you covered.

meal prep ingredients

The Three Types of Meal Prepping

Freezer Meals


Freezer meals are a lifesaver for busy nights or when you simply need a break from cooking. Preparing double or triple batches of dishes like stews, casseroles, and soups allows you to stock up your freezer with family-sized meals that can be reheated throughout the week. Most freezer meals can last for months, so you won’t be stuck eating the same thing repeatedly, just make sure you have the high quality reusable meal prep containers.

Individual Meals


If you’re looking for portion control and convenience, the individual meal prep method is perfect for you. Using the 1 + 1 + 1 + 1 method (protein, starchy food, green vegetable, and flavouring), you can pre-cook a week’s worth of proteins, vegetables, and starches. Divide them into containers, and you’ll have perfectly portioned meals ready to be reheated anytime.

Pre-prepping Fresh Food


Pre-prepping fresh ingredients is the key to enjoying fresh meals without the time-consuming prep work. By washing, chopping, marinating, and pre-cooking ingredients like salad and vegetables, you can significantly reduce your cooking time during the week. Just imagine coming home to a fridge full of prepped ingredients, making cooking a breeze.

Essential Equipment for Meal Prepping

To succeed in your meal prepping journey, you need the right equipment. At Benergy Meal Prep, we recommend investing in our high quality meal prep containers. All of our meal prep containers are made from durable, high-quality, BPA-free plastic. They are reusable, microwave, freezer, and dishwasher safe as well as leak proof with a 10-point locking tab system and are stackable to save space in the kitchen cupboards and fridge/freezer.

example of meal prepping

Five Steps for How to Meal Prep Successfully

Step One: Plan Your Time

At Benergy Meal Prep, we believe that successful people don’t write to-do lists; they schedule their to-dos. Start by deciding what meals you’ll cook for the week and then create a shopping list accordingly. Plan to spend an hour or two on your chosen meal prepping day (like Sunday) to prepare for the week ahead. Breaking up the tasks and creating a schedule that suits your needs will make the process smoother and less overwhelming.

Step Two: Plan Your Meals For the Week

Meal prepping is impossible without a plan, so start by planning your meals for the week. Begin with familiar recipes to ease into the process and prevent the stress of trying multiple new and complicated recipes all at once. Don’t forget to consider breakfasts, lunches, and snacks as well. It’s easier to prep when you choose meals that use similar ingredients and can be doubled and frozen.

Step Three: Your Meal Prep Shopping List

Once you’ve planned your meals, create a shopping list and double-check your recipes to ensure you have everything you need. Avoid the waste of multiple shopping trips by being prepared. Consider washing and storing vegetables as you unpack your groceries to make meal prepping even more efficient.

Step Four: Write a Prep Plan

A prep plan is the secret to being efficient and organised in the kitchen. Spend five minutes writing down all the steps you’ll need to take to complete your food prep. Organise your tasks logically, starting with the ones that take the longest. This way, you can make the most of your time and effort.

Step Five: Get Meal Prepping

Put on your favourite playlist, gather your recipes, and follow your prep plan to get started. Be sure to refer to your recipes as needed and take your time to prep and store each ingredient properly. Enjoy the process, and remember that meal prepping will become quicker and easier with practice.

Are you ready to save time and money with Benergy Meal Prep?

Congratulations! You’ve completed our ultimate guide to once a week meal prepping. At Benergy Meal Prep, we firmly believe that meal prepping is the key to unlocking a more organised, stress-free, and healthier lifestyle. By investing a small amount of money hih quality food containers and some time in meal prepping, you’ll gain back so much more throughout the week. No more frantic last-minute dinners, no more wasted food, and no more feeling overwhelmed.

So, take charge of your meals and your time with the power of meal prepping. At Benergy Meal Prep, we’re here to support you on your journey to a more efficient, enjoyable, and delicious way of cooking. Happy meal prepping!

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