How do I start meal prepping?

Pick two or three meals you like and cook them in batches once or twice a week, then pack them into portions you can grab. Start with just lunches, so it stays manageable. A study of over 40,000 French adults found people who planned their meals ate a more varied, better-quality diet and were less likely to have obesity.

1. Plan the week. Choose which meals you'll prep, like weekday lunches. Pick a simple recipe or two.
2. Shop with a list. Buy exactly what the plan needs, plus a few easy extras like fruit and yogurt.
3. Batch cook. Cook a protein, a carb and a tray of vegetables at the same time, in about an hour.
4. Portion it out. Split everything into containers so each meal is ready to grab.
5. Store it safely. Refrigerate within two hours of cooking and eat within three to four days, or freeze portions for later in the week.

A simple starter prep

What the research says

In a study of over 40,000 French adults, people who planned their meals ahead had more varied, higher-quality diets, and were less likely to have obesity. It shows a link rather than proof that planning causes the difference, but planning ahead is a simple habit to try.

Make it easy to keep up

• Prep on the same day each week.
• Keep two or three recipes on repeat, and add one new one a month.
• Use containers that stack and go in the microwave.
• Write the date on each container.