Meal Prep for Absolute Beginners (Start With Just One Meal) – 2026-02-26 11:15:22

New to meal prep? Start small by prepping just one meal. Here are simple, beginner-friendly ways to make meal prep easier and more sustainable.

The post Meal Prep for Absolute Beginners (Start With Just One Meal) appeared first on MyFitnessPal Blog.

Does the idea of spending your entire Sunday meal prepping make you want to crawl back into bed? We get it. After a busy week, cooking can feel like the last thing you want to do and no pep talk is going to change that.

That’s why we’re introducing a simpler approach: meal prep for just one meal. That’s right, whether it’s a quick breakfast or a grab-and-go lunch, we’re focusing on making life easier by taking the stress out of just one meal each week.

Keep reading for expert-backed tips to make meal prep work for your lifestyle. We promise, it’s a game changer.

The Benefits of Meal Prepping

Need a quick reminder why meal prep is a game-changer? Cooking at home comes with more than just tasty meals. Research shows that people who prepare their own food often experience less stress and better mental health… bye-bye decision fatigue (1)! On top of that, people who eat home cooked meals more frequently tend to enjoy better diet quality and lower body fat, making it a win-win for both mind and body (2).

And, we can’t forget about the cost saving aspect either. While that $3 cheeseburger feels like a steal at the moment, it adds up over time. Research shows that people who cook at home more often actually spend less on food overall, especially when it comes to eating out (3). In fact, one study found that frequent home cooks spent around $273 per month on food, compared to $330 for those who cooked less (3). Plus, they spent significantly less on dining out, without upping their grocery bills at home (3). Meanwhile, frequent dining-out eaters spent much more overall, $364 per month versus $261 for those who ate out less (3).

As you can see not only does cooking at home support your health, it’s also better for your wallet.

The Meal Prep Formula

There’s no one-size-fits-all formula for meal prep, meaning what works for one person might not work for another. That’s the beauty of it! Meal prep can be tailored to your health goals, dietary preferences, and even your budget.

A great starting point? Think about your meals in terms of macronutrients. When you focus on protein, carbs (especially fiber-rich foods), and healthy fat