Meal prepping is a powerful strategy to save time, reduce food waste, and maintain a healthy diet throughout the week. However, one of the most common questions I receive is, “How many meals should I meal prep for a week?” The answer largely depends on your schedule, lifestyle, and how many meals you want to have ready to go.
You should meal prep enough for 3-4 days at a time to ensure freshness and quality. If you want to prep for the whole week (5-7 days), freeze meals for days beyond the fourth day. Start by prepping meals for the times you’re busiest, like breakfast and lunch, and adjust the number of meals based on your schedule and lifestyle needs. This approach will help you stay organized, save time, and eat healthier throughout the week.
In this post, I’ll share insights on how to determine the right number of meals to prep for your week, ensuring you stay efficient while keeping your meals fresh and delicious.
Understanding Your Meal Prep Needs
Before you begin, consider the following factors to help guide how many meals you should prep:
- Schedule: How busy are your weekdays? Are there days when cooking is more manageable than others?
- Dietary Preferences: Do you prefer fresh meals every day, or are you okay with eating previously prepared meals?
- Storage Options: Do you have freezer space for extra meals if you prep more than needed?
Now, let’s dive into how to determine the ideal number of meals to meal prep.
1. How Many Meals Should You Prep Per Day?
A good starting point is to decide how many meals a day you want to prep. If you have busy mornings, prepping breakfast in advance can be a time-saver. For example, you can prepare overnight oats or baked goods like muffins or breakfast bars.
For lunch, meal prepping is especially beneficial if you’re heading to work or school. Prepping meals like salads, grain bowls, or wraps ensures you have healthy meals ready when you’re on the go. Dinners can also be prepped ahead if you want to avoid cooking at the end of a long day.
A simple formula to follow:
- Breakfast: If mornings are hectic, prep all your breakfasts.
- Lunch: If you’re often away from home during the day, prep all your lunches.
- Dinner: If cooking every evening feels like a hassle, prep some or all of your dinners.
For many people, preparing two to three meals a day works best for the week ahead.
2. How Many Days Should You Meal Prep For?
The next important question is how many days in advance you should prep your meals. Here’s a general rule to follow:
- 3 Days: If you prefer fresher meals, consider prepping for 3 days at a time. This ensures your food stays at its best quality and taste.
- 5 Days: You can prep for 5 days, but it’s essential to be mindful of food safety. According to the FDA, refrigerated meals should be eaten within 3-4 days. For meals you plan to eat on days 4 or 5, freezing them is a good option to maintain freshness and safety.
I personally meal prep twice a week—once on Sunday and once midweek, usually on Wednesday. This approach ensures I have fresh meals for 3 days, then I prep again for the next 2-3 days. It’s a manageable system that keeps my meals fresh without feeling overwhelmed.
3. Should You Prep for 5 or 7 Days?
It’s generally safe to prep for 5 days if you freeze some of your meals. Freezing preserves the meals’ freshness for up to 6 months, allowing you to spread your prepped meals over a longer period without compromising taste or safety.
For those wondering whether to meal prep for 7 days, it’s usually best to freeze meals for days 5-7. You can batch cook and freeze items like soups, stews, casseroles, or pasta dishes. When you’re ready to eat, simply thaw and reheat for a quick, delicious meal.
4. How Often Should You Meal Prep?
The frequency of meal prep depends on how long your meals will last and how fresh you want them to be. Some people prefer to prep once a week, while others, like myself, split it into two sessions to maintain meal quality.
If you prep just once a week, make sure to:
- Eat meals prepped for the first 3-4 days.
- Freeze meals for days 5-7 and thaw them as needed.
If you enjoy fresher meals or want to try different recipes midweek, consider splitting your meal prep into two smaller sessions. This also gives you the flexibility to prep based on your schedule, adding variety to your meals throughout the week.
5. Do You Have to Meal Prep Every Meal?
Not at all! Many people find it helpful to only meal prep their most hectic meals, like breakfast or lunch. If dinner is a meal you enjoy cooking fresh each night, focus on prepping breakfast and lunch to save time during the day. This is a great way to ease into meal prepping without feeling overwhelmed by the need to prepare all three meals.
6. Maximizing Variety in Your Meal Prep
One common concern is getting bored with eating the same meals throughout the week. Here are a few tips to avoid meal fatigue:
- Batch Prep with Variety: Prepare multiple meals at once. For example, make a large batch of grains, vegetables, and proteins, then mix and match them to create different meals for the week.
- Flavor Modifications: Use different sauces, dressings, or spices to change the flavor profile of your meals without cooking new dishes entirely.
- Freeze Portions: If you’re prepping for 5-7 days, freeze portions to extend freshness and switch up your meals midweek.
7. Meal Prep for Special Diets
If you follow a specific diet like vegan, keto, or gluten-free, meal prep is particularly helpful. It allows you to stay consistent with your dietary needs and avoid the temptation of fast food or convenience items. For example, for a vegan diet, prepping meals like lentil soups, quinoa salads, or roasted veggies can ensure you have nutritious options on hand every day.
8. Keep Track of What Works
Lastly, it’s important to track your meal prepping progress. Pay attention to what meals last the longest, which ones freeze well, and what foods you enjoy eating after several days. Keeping notes will help streamline your meal prep process and make it even more efficient.
Conclusion: How Many Meals Should You Meal Prep for a Week?
The number of meals you should prep each week depends on your schedule, meal preferences, and storage capacity. A practical starting point is prepping 2-3 meals per day for 3-4 days, with the option to freeze meals for later in the week. Whether you meal prep all your meals or just a few, this habit can save you time, reduce stress, and help you stick to your health goals.
By finding the right meal prep routine that suits your lifestyle, you can maximize your efficiency and enjoy the benefits of ready-made meals without sacrificing variety or flavor.
Did you find this post helpful? Do you have your own meal planning or prepping tips to share? Leave a comment below—I’d love to hear from you!
Love, Lien x
Lien Vanneste
How Many Meals Should You Meal Prep for the Week?
You should meal prep enough for 3-4 days at a time to ensure freshness and quality. If you want to prep for the whole week (5-7 days), freeze meals for days beyond the fourth day. Start by prepping meals for the times you’re busiest, like breakfast and lunch, and adjust the number of meals based on your schedule and lifestyle needs. This approach will help you stay organized, save time, and eat healthier throughout the week.