A lifestyle choice for anyone seeking convenience, healthier eating habits, or simply avoiding the daily “what’s for dinner?” dilemma, meal prepping continues to boom.
It’s, therefore, no surprise that meal kit services are on the rise, with the largest share of users aged 25-34. But despite its benefits, 35% of adults admit they still find the idea of batch cooking overwhelming.
Figuring out what to cook, how to store it and making sure it stays fresh can feel like a challenge - that's where Frive comes in. We're breaking down meal prep step by step, from planning your weekly menu to storing meals properly.
By the end, you’ll have all the tips and tricks to make meal prepping easy, practical and something you’ll actually want to stick with. And if you’d rather have delicious, balanced meals ready without the hassle? Frive’s meal prep delivery service takes care of it all for you.
What is meal prep, and why is it beneficial?
The practice of planning and preparing meals in advance, meal prep makes it easier to stick to healthy eating habits while saving time and effort during the week.
Why meal prep works:
- - Saves time: Cook once, eat multiple times and cut down on daily cooking.
- - Reduces food waste: Use up ingredients efficiently and avoid last-minute takeaways.
- - Supports health goals: Helps with portion control, balanced nutrition and consistency.
- - Saves money: Buying in bulk and planning meals reduces unnecessary spending.
- - Lowers stress: No more scrambling to figure out what to eat each day.
Who is meal prep suited to?
From fitness enthusiasts to those looking to save time or are tight on a budget, meal prep is for anyone and everyone looking to make mealtimes that little bit easier. Here’s who benefits the most:
- - Busy professionals: Save time and avoid last-minute unhealthy takeaways with ready-to-go meals.
- - Families: Plan ahead to make weeknight dinners stress-free and ensure everyone eats well.
- - Fitness enthusiasts: Hit protein and calorie goals without the hassle of daily cooking.
- - Students: Stretch your budget and avoid endless unhealthy instant noodles with nutritious, pre-made meals.
- - Anyone looking to eat healthier: Stay on track with balanced meals that are already prepped and portioned.
Frive’s meal prep service make meal time tasty and convenient. Just heat and eat
How to begin meal prepping: the basics
Embarking on meal prepping can streamline your week and help you avoid those last-minute panic takeaways. Here's a beginner-friendly guide to get you started without having to spend hours in the kitchen or eating the same bland meal every day:
Step 1: Plan your meals for the week
Before you even think about chopping an onion, take a few minutes to map out what you’ll eat for the week. Think about breakfasts, lunches, dinners and, of course, snacks. Pick meals that are easy to prepare in bulk, use overlapping ingredients and actually excite you.
Tip: If you hate eating the same thing every day, plan 2-3 core meals and rotate them. A batch of roasted vegetables, for example, can be thrown into salads, wraps or grain bowls throughout the week.
Step 2: Create a detailed shopping list
Have you ever gone to your local Asda or Tesco without a list and returned with random snacks, three different kinds of cheese chocolate and no actual meal ingredients? Same.
Make it a thing of the past and create a detailed shopping list to save time, money and unnecessary stress when you've forgotten a main ingredient. Organise it by sections (fresh fruit and vegetables, proteins, pantry items, etc.) so you can shop optimally and avoid multiple trips.
Tip: Before you head out, check what you already have at home to avoid duplications.
Step 3: Prepare your kitchen and tools
Meal prep is so much easier when your kitchen is set up for success. Make sure you’ve got:
- - Sharp knives
- - A good cutting board
- - Storage containers (glass or BPA-free plastic for easy reheating)
- - Baking trays, a frying pan and a slow cooker or air fryer if you want to save even more time
Tip: Declutter your fridge and pantry before prepping. No one wants to discover last year’s mystery sauce hiding in the back of the fridge when it’s time to store your delicious, freshly made meals.
Step 4: Set aside dedicated time for meal prep
Think of meal prepping as an appointment with future you—the one who doesn’t have time to cook midweek and will be incredibly grateful to your current self for your planning and initiative.
Block out an hour or two once or twice a week and make it enjoyable. Put on a podcast, queue up your favourite playlist, or bribe yourself with a post-prep coffee.
Tip: If you’re short on time, start small. Even prepping just one or two meals ahead of time can make a difference.
Step 5: Prep ingredients before cooking
Wash, chop and portion everything before you start cooking to make the process smoother and cut down on last-minute scrambling.
- - Chop all your veggies at once
- - Marinate your chicken, fish, etc., in advance for extra flavour
- - Portion out dry ingredients like oats or rice for easy cooking later
Tip: Store prepped ingredients in clear containers so you remember to use them instead of letting them disappear into the back of the fridge.
Step 6: Batch cook your meals
Now for the fun part—cooking! Focus on meals that are easy to prepare in bulk, like:
- - Roasted chicken, tofu or salmon
- - Quinoa, rice or pasta
- - Steamed or roasted vegetables
- - One-pot meals like stews or curries
Tip: Don’t feel like you need to cook everything at once. Prepping ingredients and assembling meals later is just as effective.
Step 7: Portion out your meals
Once everything is cooked, divide it into portions so you can grab and go throughout the week.
- - Use meal prep containers with sections to keep food fresh and organised
- - Store snacks in smaller containers to prevent overeating
- - Label meals with dates so you know what needs to be eaten first
Tip: If you like variety, store some meals in the freezer for later in the week so you don’t get bored eating the same thing.
Step 8: Store meals correctly
Storage is key to keeping meals fresh and delicious.
- - Refrigerate meals you plan to eat within 3-5 days
- - Freeze meals for later in the week
- - Store sauces and dressings separately to keep food from getting soggy
Tip: If you meal prep salads, keep the dressing in a separate container and add it just before eating—there’s nothing worse than a sad, soggy salad.
Step 9: Reheat and enjoy
You’ve done the work; now you get to enjoy the benefits. When it’s time to eat, simply reheat and serve.
- - Reheat in the microwave or oven for best results
- - Stir foods halfway through heating to ensure even warmth
- - Add fresh herbs, lemon juice or a sprinkle of cheese to freshen up flavours
Tip: If you’re in a rush, keep one or two meals in the fridge that don’t need reheating, like salads or overnight oats.
Step 10: Review and adjust
Meal prepping involves finding what works for you. After a week, take note of what meals you loved, what got boring fast and what you’d tweak next time.
- - Did you prepare too much or too little? Adjust your portions accordingly.
- - Were your meals satisfying, or did you end up snacking more? If you find yourself snacking away, consider adding more protein or fibre to fill you up and avoid unnecessary grazing.
- - Did you actually enjoy your meals? If not, next time, try experimenting with different recipes and flavours.
All of Frive’s meals are made fresh with no ultra-processed ingredients
The best meal prep-friendly foods
Not all foods hold up well for meal prep, but these staples will stay fresh, taste great and make your life easier.
- - Proteins: Chicken, fish, tofu, tempeh, lentils, beans, eggs.
- - Grains and carbs: Brown rice, quinoa, whole wheat pasta, sweet potatoes, oats.
- - Vegetables: Broccoli, carrots, spinach, bell peppers, roasted cauliflower, green beans.
- - Healthy fats: Avocado, nuts, seeds, olive oil, nut butter.
- - Snacks: Hummus, Greek yoghurt, boiled eggs, energy bars, rice cakes.
How to store your meals safely
Proper storage keeps your meals fresh, safe to eat and eliminates waste. Follow these simple tips to keep your food at its best:
- - Cool food: Let hot meals cool for 30–60 minutes before popping them in the fridge. Store your meals in airtight containers to maintain freshness.
- - Refrigerate properly: Keep perishable foods like cooked meats, dairy and leftovers in the fridge at 5°C or below and eat within 3–5 days.
- - Freeze for longer storage: Store meals in the freezer and label containers with dates and consume within 2–3 months for best quality.
- - Use airtight containers: Glass or BPA-free plastic containers are healthier and help prevent spoilage and leaks.
- - Reheat safely: Heat meals to 75°C until steaming hot throughout. Never reheat food more than once.
- - Store smart: Keep raw meats separate from ready-to-eat foods to avoid cross-contamination.
- - Label your meals: Write down the date your meals were made to track freshness and reduce food waste.
To find out more, read our guide “How Long Does Meal Prep Last?”.
Example weekly meal prep guide
Below we take a look at an example weekly meal prep plan (great for those who are looking for a high protein template that promotes weight loss).
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Monday | Greek yoghurt with berries and granola | Grilled chicken with quinoa and roasted vegetables | Beef stir-fry with broccoli and jasmine rice | A handful of almonds and dark chocolate |
| Tuesday | Scrambled eggs with tomatoes on whole grain toast | Tuna salad with whole grain crackers | Grilled salmon with roasted asparagus | Apple with peanut butter |
| Wednesday | Whole wheat pancakes with almond butter | Lentil soup with a slice of whole grain bread | Vegetable and chickpea stew with quinoa | Carrot sticks with hummus |
| Thursday | Protein smoothie with peanut butter and oats | Chickpea and spinach curry with brown rice | Chicken fajitas with whole wheat tortillas | Cottage cheese and pineapple |
| Friday | Avocado on sourdough toast with poached egg | Turkey wrap with hummus and salad | Baked cod with steamed greens and couscous | Rice cakes with almond butter |
| Saturday | Omelette with spinach and feta cheese | Baked salmon with sweet potato mash | Lentil and vegetable shepherd's pie | Chia pudding with mixed fruit |
| Sunday | Porridge with nuts and honey | Tofu stir-fry with basmati rice | Roast chicken with garlic potatoes, steamed greens and gravy | Protein bar or energy bites |
Meal prep hacks
Meal prepping doesn’t have to take over your entire Sunday. These hacks make meal prepping easier, faster and definitely more enjoyable. Or, if you want a completely hassle-free solution, why not consider Frive and receive nutritionist-approved meals, cooked fresh, straight to your door?
- - Multi-use ingredients: Save time by choosing ingredients that work across multiple meals. For example, roast a large batch of chicken to use in salads, wraps or stir-fries throughout the week. Cook a big pot of quinoa or rice to pair with different proteins and veggies.
- - Pre-chop and portion: Cut up vegetables in advance and store them in airtight containers so they’re ready to throw into meals. Marinate proteins overnight for deeper flavour and quicker cooking.
- - Stick to simple meal structures: Base your meals on a mix of protein, healthy carbs and vegetables. Keeping it simple means fewer ingredients to prep and less stress when assembling meals.
- - Batch cook efficiently: Cook in bulk using the oven, slow cooker or air fryer to prep multiple meals at once. Roasting, steaming and grilling can all be done in batches to minimise cooking time.
- - Use proper storage techniques: Label meals with dates and store them correctly to keep food fresh. Refrigerated meals should be eaten within 3–5 days, while frozen meals can last for several months.
- - Let Frive do the work for you: If meal prepping feels like too much time and effort, Frive offers fresh, high-protein and nutritionally balanced meals that support your health and well-being straight to your door. Many Frive users have found it a game-changer:
“Unbelievably tasty and high quality. like having your own chef cooking for you and no more weighting meals to control calories. tones of time gained. absolute win, great quality and taste.“
Order now and receive Frive’s 40/20/20 Frive’s introductory offer today!
Take the stress out of meal prep with Frive
Meal prepping is one of the easiest ways to eat well and stay on track with your health goals. Whether you're looking to simplify your week, fuel your workouts or just avoid the dreaded "what's for dinner?", having meals ready to go makes all the difference. But planning ahead, batch cooking, and storing your meals correctly allows you to set yourself up for success without being overwhelmed.
If prepping meals every week still feels like a chore, Frive takes the hassle (and time) out of healthy eating. With fresh, high-protein meals delivered straight to your door, you get all the benefits of meal prep without the work. As one happy customer put it:
"I subscribed to Thrive because I’m exhausted all the time and have very little time to cook after work. It’s been a game-changer for me. I live alone and often get fed up cooking for one. The meals taste great, the portions are good sized, and I couldn’t be happier with the service.”If you're ready to make mealtime easier, explore Frive's nutritionist-approved meal plans and enjoy healthy, chef-prepared meals that support your health and well-being.
For a limited time only, take advantage of Frive’s introductory offer today!
FAQs
Is it safe to eat meal prep for 5 days?
Meal prep is safe to eat for five days as long as meals are correctly stored. Cooked meals should be put in the fridge within two hours of preparation and kept at or below 5°C to prevent bacteria growth, and if you're meal prepping for the whole week, store meals for 3–4 days in the fridge and freeze the rest to keep them fresh.
What are the five basic steps of meal planning?
Set clear goals: Decide what you want to achieve, whether it's weight loss, muscle gain, or simply saving time during the week.
Schedule it in: Pick a time each week to plan your meals and shop for ingredients.
Plan with purpose: Choose meals that fit your goals, dietary needs and schedule, ensuring variety and balance.
Prep efficiently: Batch cook proteins, chop vegetables in advance and use multi-purpose ingredients to save time.
Store safely: Keep meals in airtight containers and store them in the fridge for up to 4 days, freezing extras for later use.
How to meal prep for weight loss?
Focus on high-protein, high-fibre meals with plenty of lean protein, whole grains and vegetables to keep you full. Portion-controlled meals help avoid overeating and planning snacks like nuts, yoghurt, dark chocolate or fruit can prevent cravings.
Keeping a variety of nutrient-dense meals on hand will also make it easier to stick to your calorie goals.
How to meal prep for muscle gain?
To build muscle effectively, aim for at least 1g of protein per kg of body weight daily, spread across multiple meals. Include lean meats, fish, eggs, dairy, beans and tofu to hit your protein target and focus on complex carbs like oats, brown rice, quinoa and sweet potatoes for energy and to fuel workouts and recovery.
Plan balanced meals with a mix of macronutrients (protein, carbs and healthy fats) and prep in bulk to stay on track with your nutrition goals.
