9 Easy Meal Prep Tips for Beginners

There is a point in the season when the promise of a new beginning is delayed, but real life has already begun to seep in. The week ahead comes into focus, routines tighten, and simple daily routines—like getting dinner—begin to demand attention again.

Earlier this winter, I woke up to an unexpectedly quiet morning—the kind that throws off the normal rhythm of the day. The school was closed, the electricity was out, and the house was colder than usual. At that moment, the thing I was most grateful for wasn’t candles or extra blankets—it was a refrigerator. I spent a few hours the day before cooking simple building blocks: a pot of chicken and rice soup, washed and chopped vegetables, creamy hummus, and a batch of morning glory muffins ready to be toasted. Even with the inconvenience, we were taken care of.

Tips for Preparing Easy First Meals of the Week

A friend once told me that “happiness is a fridge full of food,” and I think about that often. There is some comfort in knowing that you have already made decisions that will support you later. Not in a pretentious or well-organized way—but in a calm, matter-of-fact way that makes the whole week feel easy.

That’s the attitude of my approach to easy meal prep tips. I don’t prepare full meals or follow a strict plan. Instead, I spend about an hour making a few flexible parts that can be mixed and matched and recreated throughout the week. When dinner rolls around, there’s no staring at the fridge wondering where to start—just simple ingredients that make it easy to whip up something nutritious.

These are simple meal prep tips that I return to often, especially during seasons when life is full, and energy is limited. They’re less about efficiency and more about maintenance—they take a moment up front so that in the future I can breathe easier.

Watch the video above to see how I pull off these five meal prep tasks in less than an hour, then read on for specific instructions. But first, some tips for meal prep success:

5 Tips for Preparing Easy Meals for a Cold Week

Before you dive in, a few guiding principles make this approach sound supportive—not overwhelming.

Prepare with the Seasons

When deciding what to cook for a batch, I always start with what’s in season. Fresh lettuce, deep-colored sweet potatoes, or ripe strawberries don’t need much fuss to be delicious. Seasonal ingredients tend to be more flavorful and nutritious, which means less effort and more profit—exactly what I want when I cook ahead.

Make it a Habit, Not a Rush

If meal prep feels like just another item on your to-do list, it’s easy to skip. I’ve found that treating it as a small ritual changes everything. I’ll pour a glass of kombucha or wine, make a cup of tea, turn on some music, and let myself enjoy the process. That feeling of opening the fridge later and seeing healthy options ready to go? It’s one of the easiest ways to take care of yourself that I know.

Keep it Simple

You don’t need fancy tools or hours in the kitchen—an hour or two is plenty. Most weeks, I use a knife, cutting board and pan. While the veggies are roasting and the grains are cooking, I’ll whip out the dressing or glaze. Over time, you find your rhythm, and the whole process starts to feel almost natural.

A Few Friendly Reminders

• Clean as you go—it makes everything feel manageable.
• Write a short plan before you start so you don’t have to make quick decisions.
• I mean prepping one or two parts make a noticeable difference. Do what you can.

These small changes are what make simple meal prep tips stick—less stress, more profit, and a week that feels easier because of it.

Cook Grains

A bowl of cooked cereal is one of the most versatile items you can keep in your fridge. They serve as a side to any protein, form the basis of cereal dishes, can be topped with an egg for a quick lunch, or warmed up with nut milk and cinnamon for breakfast.

This week, I’m using quinoa—I love its chewy texture and plant-based protein—but farro, and others like wheat, rice, or amaranth all work just as well.

How to cook quinoa:

• Clean 1 cup of quinoa through a fine-mesh strainer and transfer to a small pan.
• Add 1 cup of water and a pinch of salt; brought to boils.
• Reduce heat to low, cover, and cook for about 20 minutes, stirring occasionally.
• Once cooked, place a folded dish towel between the pot and the lid while it cools to absorb excess moisture.

Cooked quinoa will keep in the fridge for about five days. If I make extra, I’ll freeze it flat on a baking sheet, then transfer to a freezer-safe container—for future easy dinners.

Roast Vegetables

Almost any vegetable gets better with a trip to the hot oven. Roasting intensifies the flavor and adds a caramelized edge that makes the snack feel satisfying.

Some of my go-to vegetables:

• Sweet potatoes
• Broccoli or cauliflower
• Butternut squash
• Beans
• Baby red potatoes
• Cabbage or Brussels sprouts
• Tomato or eggplant

I keep things interesting by changing the spices—taco seasoning one week, harissa or vinegar the next, or just olive oil, salt, and pepper. When roasted, these vegetables slide easily into salads, casseroles, tacos, and sandwiches throughout the week.

My basic frying method:

• Brush with olive oil, season well, and fry until caramelized and tender.
• Preheat the oven to 400°F.
• Spread the vegetables on a parchment-lined baking sheet, leaving room for roasting (not steaming).

Make a dressing or sauce

This is the step that brings everything to life. Dressing well turns whole grains and vegetables into something desirable—and getting them right means you’re never far from delicious food.

This week, I made my favorite Turmeric Vinaigrette. It comes together in minutes and works well in salads as well as drizzled over roasted vegetables or used as a dip.

Mix together:

• 1 shallot, peeled and divided
• 1 clove of garlic
• 2 tablespoons of apple cider vinegar
• 2 tablespoons warm water
• 2 tablespoons of Dijon mustard
• Squeezing honey
• 1 teaspoon ground turmeric
• A pinch of salt and pepper
• ½ cup extra-virgin olive oil

Blend until smooth and place in a mason jar in the fridge.

Prepare salad vegetables and green vegetables

I’m more likely to eat vegetables when they’re washed and ready—and the same goes for my kids. I keep a bowl of chopped carrots, cucumbers, and bell peppers in the fridge so that when it’s time for a snack, there’s an easy yes waiting.

Preparing everything at once also saves a lot of mental energy during the week. After grocery shopping, I will:

• Wash and dry the lettuce thoroughly in a salad spinner, then store it on paper towels in the produce drawer.
• Wash and cut green vegetables for lunch, snacks, or quick salads.

It’s a little effort that pays off all week.

Make Crunchy Seed Mix

Crunch makes everything better. I like to have a simple blend of seeds on hand to sprinkle over salads, dishes, or roasted vegetables—it adds texture and just enough interest to keep the food from being overwhelming.

This mixer is infinitely flexible. Sometimes I’ll add maple syrup or citrus zest, but this week I’m keeping it sweet.

How I do it:

• Toast the pumpkin seeds, slivered almonds, and sunflower seeds in a small saucepan over low heat.
• Once fragrant, add sesame seeds, a pinch of sugar, salt and coriander.
• Fry until lightly golden, then transfer to a jar and store in the fridge.

The Takeaway

Batch cooking like this isn’t about perfection or strict plans—it’s about careful planning. Less time spent prepping creates space during the week to breathe, adapt, and enjoy your meals stress-free. When your fridge is stocked with easy, nutritious building blocks, dinner becomes a stress-free bookend to your day. And in seasons when life feels full, that kind of relief can make all the difference.

This post was last updated on January 11, 2026, to include new information.