"By failing to prepare, you are preparing to fail." – Benjamin Franklin

Meal prepping isn’t just about saving time—it’s about taking control of your nutrition, your budget, and your stress levels. Whether you’re looking to eat healthier, save money, or just avoid the dreaded "What’s for dinner?" question, meal prepping is the ultimate solution.

According to a recent study, Americans waste roughly 30-40% of their food each year. That’s a big chunk of change straight into the trash

Great recipes that don’t feel like boring leftovers. That’s where this guide comes in.

And if you're a beginner looking for answers to common cooking questions asked by real beginners - check out this blog post explaining some of THE most common questions beginners and home cooks have: 

We’re breaking it down into three simple sections:
Proteins – Bold, flavor-packed options.
Veggies – No more bland, soggy sides.
Starches – Carbs that are calorie efficient but taste amazing! 

Each recipe makes five portions so you can mix and match to create a meal plan that fits your cravings and goals. Plus, we’ll give you a sample mix-and-match meal plan to help you prep like a pro.

🏆 Meal Prep Like a Pro: Key Tips

- Batch cook smartly. Stick to one cooking method per session to save time.
- Season with intention. Bold flavors keep meals exciting all week.
- Store properly. High-quality, airtight containers keep food fresh longer.
- Reheat with care. Add a splash of water to proteins and starches before reheating to maintain moisture. Leaving the lid on (but cracked a bit) also helps keep the meal moist as the steam mostly stays in the container. 

🥩 Protein Power: 4 Flavor-Packed Recipes

1. Korean BBQ Chicken 

Calories per serving: 340 | Protein: 37g | Fat: 10g | Carbs: 21g | Sugar: 6g

Ingredients (5 servings)

• 2 lbs boneless, skinless chicken thighs
• 1/2cup low-sodium soy sauce
• 2 tbsp honey (or sweetener)
• 2tbsp sesame oil
• 2tbsp gochujang 
• 1tbps gochugaru 
• 6cloves garlic (it's never too much) 
• 1 tbsp fresh ginger
• 2 tbsp rice vinegar
• ½ an Asian pear, peeled and chopped
• 1 medium yellow onion, chopped
• 2 green onions, chopped
• 1 tbsp toasted sesame seeds
  

Instructions

1️ Blend all marinade ingredients together. Pour over chicken and marinate for at least 1 hour but honestly don't do less than 5 hours minimum if you have time - overnight is best! 
2️ Grill or pan-sear over medium heat for 4-5 minutes per side until caramelized and cooked through. It also works very well to roast in the oven at a high temperature until caramelized and delicious.
3️ Set aside with all meal prep components until ready to portion into containers.

 Storage Tip: Leak-proof meal prep containers keep this juicy chicken fresh all week.

2. Beijing Beef 

Calories per serving: 420 | Protein: 40g | Fat: 17g | Carbs: 31g | Sugar: 9g

Ingredients (5 servings)

• 1.5 lbs flank steak (or eye of round, or another cheap cut), thinly sliced
• 5-6 tbsp cornstarch
• 1 large yellow onion, sliced
• 1 red bell pepper, sliced
• 1/2 cup soy sauce
• 2 tbsp hoisin sauce
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tbsp chili flakes
• 3 cloves garlic, chopped

Instructions

1️ Toss beef in cornstarch, season with salt and pepper, and a tiny bit of water and let rest for 15min.
2️ Sear in a hot pan with a little oil until crispy, then remove.
3️ Stir-fry onions and bell pepper, then add the garlic and saute for another 2min before adding the sauce and simmer until thickened. (Can add cornstarch slurry to thicken as another option)
4️ Return beef to coat in sauce. Adjust seasoning as needed.

 Pro Tip: A high-quality nonstick pan prevents sticking and makes cleanup easy.

3. Seared Salmon with Lemon, Dill & Garlic Chili Oil

Calories per serving: 330 | Protein: 38g | Fat: 19g | Carbs: 2g | Sugar: 0g

Ingredients (5 servings)

• 5 salmon fillets (4-5 oz each)
• 2 tbsp olive oil
• ½ lemon, juiced
• 1 tsp dried dill (but fresh is better)
• 2 cloves minced garlic
• 1 pinch chili flakes
• Salt & pepper to taste

Instructions

1️ Mix olive oil, garlic, and chili flakes. Brush onto salmon.
2️ Sear over medium-high heat 3-4 min per side until golden brown. Or, coat salmon with flavored oil and roast in the oven until perfectly crisp and flaky. Grilling is also an excellent option! 
3️ Squeeze lemon juice and sprinkle dill before storing.

 Flipping tip - Don't touch the fish for at least 2 minutes if you don't want it to stick! Let a crust form and the fish will naturally pull away from the oiled grill or pan! A good fish spatula is also very handy! 

4. Sweet & Spicy Braised Pork (Slow Cooker or Stovetop)

Calories per serving: 440 | Protein: 45g | Fat: 19g | Carbs: 24g | Sugar: 7g

Ingredients (5 servings)

• 2 lbs pork shoulder (or other cheap cut), cubed
• ¼ cup soy sauce
• 2 tbsp honey
• 2 tbsp apple cider vinegar
• 1 tbsp chili paste (Pick your favorite) 
• 3 cloves garlic, minced
• 1 tsp grated ginger
• 1 cup chicken/beef/veggie broth (or bouillon paste/cube + water)
• 1 large yellow onion, diced

Instructions

1 Sear pork in a pan, then transfer all (add onion as well) to a slow cooker (6 hours on low), or, sear off meat, add onion and rest of ingredients, cover, and place in 350°F oven for about 2hrs until super tender! 
2️ Remove the pork and reduce the sauce until thick and sticky! Optionally, mix 1 tbsp cornstarch with 2 tbsp water and stir in to thicken sauce (same result, just quicker).

 

5. Miso-Glazed Tofu 

Calories per serving: 250 | Protein: 15g | Carbs: 20g | Fat: 10g

Ingredients (5 servings)

• 2 blocks firm tofu, pressed & cubed
• 2 tbsp white miso paste
• 1 tbsp soy sauce
• 1 tbsp honey (or agave)
• 1 tsp sesame oil
• 2 cloves garlic, minced
• 1 small knob of ginger, grated fine
• 1/2 tsp white pepper
• Optional - chili flakes or chili paste or hot sauce of choice
• Optional - green onions and sesame seeds to garnish

Instructions

1. Whisk miso, soy sauce, honey, sesame oil, ginger and garlic into a marinade.. Coat tofu, let sit 15 minutes. Bake at 400°F ~20 minutes or until golden. Top with sesame seeds and green onions. 

🥦 Yummy in-your-tummy Veggies:

1. Sticky Garlic Soy Broccoli

Calories per serving: 95 | Carbs: 10g | Fiber: 4g

Ingredients (5 servings):

• 5 cups broccoli florets
• 4 tbsp soy sauce
• 2 tbsp honey
• 2 cloves garlic, minced
• 1 tbsp sesame oil and neutral oil 
• 1 tsp sesame seeds (optional)
• Salt & black pepper to taste

Cooking Methods:

 Sautéed: Heat sesame oil + neutral oil in a pan, add broccoli and saute. Add in garlic once half cooked and keep cooking for 3ish more minutes. Toss with soy sauce and honey, finish with sesame seeds. (Reduce slightly if needed)
 Roasted: Toss all ingredients together, spread on a baking sheet. Roast at 400°F for 20 minutes. (Bonus: Roast your protein at the same time!)

2. Gooey Cauliflower Gratin 

Calories per serving: 160 | Carbs: 12g | Protein: 8g

Ingredients (5 servings):

• 1 large head cauliflower, chopped
• 1 cup reduced-fat shredded cheese
• ½ cup low-fat Greek yogurt or low-fat sour cream
• ½ cup unsweetened almond milk
• 1 tsp Dijon mustard
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp paprika
• ½ tsp white pepper
• Salt & black pepper to taste

Instructions:

Steam or boil cauliflower until fork-tender.
Blend Greek yogurt, milk, mustard, and all spices.
Mix everything together in bowl or pot and stir in cheese. 
Transfer to baking dish, add a little more cheese on top, and bake at 375°F for 15 minutes until golden.

3. Spicy Ginger Chili Carrots

Calories per serving: 85 | Carbs: 11g | Fiber: 3g

Ingredients (5 servings):

• 5 large carrots, peeled sliced (or use baby carrots to reduce prep)
• 1 tbsp olive oil
• 1 tbsp honey
• 1 tsp grated ginger
• ½ tsp chili flakes
• Squirt of Sriracha
• Salt & black pepper to taste

Cooking Methods:

Roasted: Toss with oil, honey, ginger, sriracha, and chili flakes. Roast at 400°F for 20 minutes until caramelized.
Grilled: Toss everything together in a bowl. Grill over medium heat for 5-7 minutes per side until lightly charred.

4. Spicy Garlic Green Beans

Calories per serving: 85 | Carbs: 10g | Fiber: 4g

Ingredients (5 servings):

• 4 cups green beans, trimmed
• 5 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tbsp olive oil
• ½ tsp sugar (or sugar substitute)
• ½ tsp chili flakes 
• Squirt of Sriracha or other similar type hot sauce
• Salt & black pepper to taste

Instructions:

Sauté garlic in olive oil. Add green beans and cook for 5 minutes.
Toss in soy sauce, sugar, chili flakes, and hot sauce. Cook another 2 minutes until glaze thickens on beans. 

5. Chili-Lime Corn 

Calories per serving: 110 | Carbs: 22g | Fiber: 4g

Ingredients (5 servings)

• 5 cups corn (fresh or frozen)
• 2 tbsp olive oil
• 1 tsp chili powder
  
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp red pepper flakes
• Juice of 1 lime
• Zest of 1 lime
• Salt & pepper
• Optional - Parsley or Cilantro to garnish

Instructions

1. Sauté or roast corn with all seasonings / Finish with lime juice, lime zest, and herbs if you'd like! 

🍚 Starches That Will Fuel Marches: 

1. Mexican Rice Pilaf

Calories per serving: 230 | Carbs: 43g | Fiber: 2g

Ingredients (5 servings):

• 2 cups rice
• 1 tbsp olive oil
• ½ onion, diced
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp ground coriander 
  
• 1 tiny pinch of ground cinnamon (Like an actual small two finger pinch)
• 1 can diced tomatoes
• 2 ½ cups broth (chicken or vegetable)
• Salt & black pepper to taste

Cooking Methods:

 Stovetop: Sauté onion and garlic in oil. Add rice and toast for 30 seconds to 1 minute. Add tomatoes, broth, and seasonings. Simmer 10 minutes shut off heat, cover, and leave it alone. Check in 15min and it should be perfect.
Oven: After adding liquid, bring to a simmer, cover, and bake at 350°F for 15 minutes.
Rice Cooker: Sauté ingredients in a pan (including toasting the rice and spices), then transfer everything to a rice cooker and cook as usual.

2. Roasted Baby Potatoes with Garlic & Herbs

Calories per serving: 180 | Carbs: 35g | Fiber: 3g

Ingredients (5 servings):

• 2 lbs baby potatoes, halved
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried thyme (or fresh)
• 1/2 tsp dried rosemary (or fresh)
• 1 tsp dried parsley (or fresh)
• Salt & black pepper to taste

Instructions:

Toss potatoes with olive oil, garlic, thyme, salt, and black pepper.
Spread on a baking sheet and roast at 425°F for 25-30 minutes until golden and crispy. Simple but tasty.

3. Low-Cal Whipped Cream Cheese Mashed Potatoes

Calories per serving: 170 | Carbs: 28g | Fiber: 2g

Ingredients (5 servings):

• 2 lbs Yukon gold potatoes, peeled & cubed
• ½ cup low-fat cream cheese
• ½ cup unsweetened almond milk
• 1 tsp garlic powder
• 1 tsp onion powder
• 2 tbsp finely sliced chives or green onion
• Salt & black pepper to taste

Instructions:

Start potatoes in cold salted water (chef tip for even cooking). Boil until fork-tender.
Drain and mash with cream cheese, almond milk, and all seasonings.
Stir in chives or green onion for an extra pop of flavor and color.

4. Olive Oil, Garlic & Herb Pasta

Calories per serving: 230 | Carbs: 45g | Fiber: 3g

Ingredients (5 servings):

• 10 oz pasta
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 medium yellow onion, diced
• 1 tsp dried oregano (or fresh)
• ½ tsp chili flakes
• Optional - Capers - however many your heart wants 
• Salt & black pepper to taste

Instructions:

 Sauté onions and garlic in oil until fragrant and garlic is just turning golden brown. (This is where you add capers too if using)
 Stir in oregano and chili flakes for 20 seconds before adding cooked pasta and ½ cup reserved pasta water. Keep on heat and toss toss toss to emulsify the sauce and thicken it up. You can add more olive oil for a silkier result if calories aren't the big concern. 

5. Garlic Soy Chili Oil Noodles

Calories per serving: 250 | Carbs: 50g | Fiber: 3g

Ingredients (5 servings):

• 10 oz Asian noodles
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp chili crisp
• 2 cloves garlic, minced
• Green onions & sesame seeds 
• Crispy fried onions (optional)

Instructions:

 Heat up neutral oil in a small pan. Place minced garlic, chili crisp (or chili flakes if don't have), sesame seeds, and green onions in a heat proof bowl. Once the oil is hot, pour it over these items before stirring in sesame oil and soy sauce. Toss in cooked noodles - done
 Top with more green onions, more sesame seeds, and/or crispy onions for extra flavor.

6. Roasted Sweet Potatoes with Winter Spices

Calories per serving: 180 | Carbs: 37g | Fiber: 5g

Ingredients (5 servings):

• 2 lbs sweet potatoes, peeled & cubed
• 1 tbsp olive oil
• ½ tsp salt
• ¼ tsp black pepper
• ½ tsp cinnamon
• ¼ tsp nutmeg
• 1 tbsp honey or brown sugar

Instructions:

 Toss sweet potatoes with oil, spices, and sweetener.
Roast at 400°F for 25-30 minutes until crispy and caramelized but soft inside. 

7. Coconut Jasmine Rice 

Calories per serving: 280 | Carbs: 50g | Protein: 4g

Ingredients (5 servings)

• 2 cups jasmine rice
• 1 can (13.5 oz) coconut milk
• 1 cup water or broth
• 1 tsp salt
• 1/2 tsp white pepper
• Optional - Parsley or cilantro to garnish 
• Optional - toasted slivered almonds or toasted sesame seeds

Instructions

1. Rinse rice until water runs clear. Combine rice, coconut milk, water, salt, white pepper. Bring to boil, then reduce heat, cover, and simmer 15 min. Fluff with a fork and stir in herbs and almonds or sesame seeds if adding. 
2. Rice Cooker - Rince/wash rice until water runs clear, combine everything (aside from herbs/nuts/seeds) in rice cooker and cook. When complete fluff up and stir in your garnishes! 

📌 Example Meal Prep Combinations

✔ Korean BBQ Chicken + Sticky Garlic Broccoli + Asian Noodles
✔ Beijing Beef + Roasted Potatoes + Spicy Carrots
✔ Seared Salmon + Cauliflower Gratin + Garlic Noodles

✔ Braised Pork + Green Beans + Rice Pilaf

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