Meal Prep Quick Start Guide

katr in a tataé fitness
HOW TO
MEA L PREP
Your Quick Start Guide to Getting
Started with Meal Prep
dream.
plan.
do.
Set out with a dream in your heart, a plan in

your hand, and a mission in your steps.
xoxo Katrina
katrina tataé fitness

So Why Is Meal Prep So Important?
Our lives are so busy. Trying to squeeze every

last minute, we run from work to our kids’
activities. And by the time we get home, the
LAST thing we want to do is get elbow deep in
chopped veggies and pots and pans.
ENTER: MEAL PREP.
The term now synonymous with Sundays, thanks

to Instagram, Reddit and Pinterest, changed
the game. Instead of racking your brain asking,
“What do I make for dinner tonight?” (every
single night), you now have your answer…
…And, it’s neatly organized and waiting for you

in the fridge.
Prepping your meals remains one of the most

eﬀective healthy eating habit you can build.
You might be wondering:
Where do I even start with cooking an entire

week’s worth of meals? And, how do I prep them
so they stay fresh?
Keep reading…
Plan Healthy + Tasty
Meals Ahead of Time
To make a meal plan that is actually

worth prepping, ask yourself these questions:
Is the Plan Easy to Execute?
Easy meals with simple ingredients are huge for

a meal plan to work. I suggest starting small if
you are just getting started with meal prep. Pick
one meal (like lunch) when you start. Get a solid
prep routine down for that meal that works for
YOU. Then, add another meal as you build your
confidence.
How Quick Can These Meals Be Made?
A plan’s success is also determined by the time

required of the recipes you choose. So, choose
recipes with less ingredients and reasonable
cook times.
Creative Inspiration?
In addition to the cookbooks available at

katrinatatae.com, you can find healthy recipes
in places like Pinterest. Fresh, new recipes will
help you stay motivated to eat healthy meals.
What Are The Ingredients?
Use the same ingredients for multiple recipes

during the week.
For example:
1. use 1/4 avocado in you morning smoothie;
2. use 1/4 avocado on a piece of toast with a
poached egg the next morning;
3. later that day for lunch, add 1/4 avocado to
your salad;
4. for a late night sweet treat, use the last 1/4
avocado to whip up a chocolate mousse.
Four meals - One avocado.

How Long Are These Meals Going to Last?
You’ll need a basic understanding of food safety

when you meal prep.
Are These Meals Work-Friendly?
Consider your workplace set up when choosing

meal prep recipes for work week lunches.
When Will I Shop and Cook These Meals?
Block out some time to actually do the prep.
In What Do I Store These Meals?
Make sure you have enough food storage

containers. Page 8 for more on containers.
Where Do I Put All This Food?
If you plan on eating your meals within the first

few days, most food will stay fresh in the fridge
for 3-5 days.
If you prefer freezer meals, food will last a few

months. Click HERE for a handy chart on storage
times.
FOOD
STORAGE
how to k eep food f resh
AL L A B OU T
M EAL PRE P
CONTA I N E RS
ka tr i na t a t a é f i tne s s
So What are the Best Meal Prep
Containers?
After many trial and errors, here’s what is most

important when looking for the best meal prep
containers:
✓ air-tight and leak-proof

✓ clear (preferably glass)
✓ oven-safe and microwavable
✓ BPA free
✓ variety of sizes and shapes
How many containers do I need?
Well, it’s going to depend on how much food

you prep. But, I always suggest start small. You
can always build from there.
Here are Some of My Personal Favs
1. https://www.amazon.com/
Glasslock-11292-18-Piece-Assorted-
Container/dp/B00LN810PM/
2. https://www.amazon.com/Snapware-Total-
Solution-Storage-24-Piece/dp/B011L4Q15Q/
Meal Prep Container Organization
Ideas
Never lose another lid again!
I got these organizers awhile ago and it makes

meal prep sooooo much faster! I can see my
containers and lids easily and know exactly
where to put them after they’ve been washed.
LINK TO LID ORGANIZERS:

1. https://www.amazon.com/Lawei-pack-
Bamboo-Wooden-Dish/dp/
B07VWMWTGV/
2. https://www.amazon.com/Unum-Acrylic-
Desktop-Organizer-10-5-Inch/dp/
B01M0MBC1E/
TIP S FOR
FR I D G E +
FR E E ZE R
How Long Can You Keep Meal Prep
Fresh in the Fridge?
According to USDA Food Safety, cooked meals

that are made ahead of time should only be kept
in the fridge up to 4 days.
Here’s a great chart from the FDA

And, check out these tips to maximize your
food’s freshness in the fridge (via Greatist):
So What About Reheating Your Food?
Believe it or not, Harvard has something to say

about this…
Here’s what they have to say:
“The cooking method that best retains nutrients is

one that cooks quickly, heats food for the shortest
amount of time, and uses as little liquid as possible.
Microwaving meets those criteria. Using the

microwave with a small amount of water essentially
steams food from the inside out. That keeps in more
vitamins and minerals than almost any other
cooking method and shows microwave food can
indeed be healthy.
But let's not get too lost in the details. Vegetables,

pretty much any way you prepare them, are good
for you, and most of us don't eat enough of them.
And is the microwave oven good or bad? The
microwave is a marvel of engineering, a miracle of
convenience — and sometimes nutritionally
advantageous to boot.”
MUST HAVE
TOOLS
Meal Prep Tool Must-Haves
cutting board
one high-quality chef’s knife
baking sheet
ceramic non-stick skillet
sauce pan
skillet with lid
Google’s kitchen conversions
high speed blender (Magic Bullet)
measuring cups + spoons
mini food processor
digital thermometer
muﬃn tin
and of course, a variety of prep containers!
Meal Prep Tool Nice To-Have’s
spiralizer
mandolin
slow cooker, crockpot or instant pot
PANTRY
STA PLES fff
Meal Prep Pantry Staples
spices
cooking oils (olive, avocado, coconut, etc.)
coconut aminos
broth
nuts
seeds
STRAT EG I E S
FOR T H E
WE E K
ka tr i na t a t a é f i tne s s
Meal Prep Strategy #1
The ‘Quantity
Method’
What is the ‘Quantity’ Method of
Meal Prep?
The ‘Quantity’ strategy is basically making large

batches of meal components to have on hand.
That way you have several ingredients available
to throw together a great meal at any time
throughout the week.
Items like quinoa, rice, roasted veggies,

cauliflower rice, hummus and salads all work
GREAT for this prep strategy.
Here’s the step by step process for the ‘QM’
method:
Gather Your Ingredients
Take your meal plan for the week and pick up all
the necessary ingredients. Don’t forget to take
stock of your pantry. You might already have a
few ingredients that you need at home.
Start Cooking
I find the most success when I come home from

grocery shopping and immediately get to
prepping.
I get some things going on the stove top and the

oven while I’m chopping. In the summer, I’ll even
fire up the bbq grill and batch cook on there too!
Store Food Appropriately
Allow food to fully cool. Then, grab your food

storage containers and transfer everything into
your “Meal Home” of choice.
Tuck into the fridge or freezer and you’re good

to go!
Make Ahead Meals
Make Ahead Meals are perfect for busy
weeknight dinners.
This strategy involves combining all your

ingredients into one bag/container so it’s ready
to throw on the stovetop or into the oven when
you’re ready for dinner.
I suggest finding a yummy sheet pan dinner

recipe, like the ones in my Healthy Recipes for
Dinner Cookbook and throw everything into a
container. Keep in the fridge to make later on in
the week, or freeze it so you always have a
healthy meal at your finger tips.
Individually
Portioned Meals
The Individually Portioned Meals method works
great because portion control is already built
into this meal prep strategy.
Cook Your Meal
Depending on the recipe, you can cook

everything together in a sheet pan dinner or a
one pan skillet meal.
Divide Your Meal
Split the recipe into single-serving size meal

prep containers.
WANT MORE
MEAL PREP TIPS?
check out these

blog posts on
katrinatatae.com
to get even more
meal prep
step-by-step
tips + tricks
Meal Prep Hacks No One

Talks About
Meal Prep: Here's

Everything You Need to
Know
happy prepping!
xoxo Katrina
katrina tataé fitness

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katr in a tataé fitness

Set out with a dream in your heart, a plan in

katrina tataé fitness

Our lives are so busy. Trying to squeeze every

ENTER: MEAL PREP.

The term now synonymous with Sundays, thanks

…And, it’s neatly organized and waiting for you

Prepping your meals remains one of the most

You might be wondering:

Where do I even start with cooking an entire

To make a meal plan that is actually

Is the Plan Easy to Execute?

Easy meals with simple ingredients are huge for

A plan’s success is also determined by the time

In addition to the cookbooks available at

What Are The Ingredients?

Use the same ingredients for multiple recipes

Four meals - One avocado.

You’ll need a basic understanding of food safety

Are These Meals Work-Friendly?

Consider your workplace set up when choosing

When Will I Shop and Cook These Meals?

Block out some time to actually do the prep.

In What Do I Store These Meals?

Make sure you have enough food storage

Where Do I Put All This Food?

If you plan on eating your meals within the first

If you prefer freezer meals, food will last a few

After many trial and errors, here’s what is most

✓ air-tight and leak-proof

How many containers do I need?

Well, it’s going to depend on how much food

Here are Some of My Personal Favs

Never lose another lid again!

I got these organizers awhile ago and it makes

LINK TO LID ORGANIZERS:

According to USDA Food Safety, cooked meals

Here’s a great chart from the FDA

Believe it or not, Harvard has something to say

Here’s what they have to say:

“The cooking method that best retains nutrients is

Microwaving meets those criteria. Using the

But let's not get too lost in the details. Vegetables,

The ‘Quantity’ strategy is basically making large

Items like quinoa, rice, roasted veggies,

Gather Your Ingredients

I find the most success when I come home from

I get some things going on the stove top and the

Store Food Appropriately

Allow food to fully cool. Then, grab your food

Tuck into the fridge or freezer and you’re good

This strategy involves combining all your

I suggest finding a yummy sheet pan dinner

Cook Your Meal

Depending on the recipe, you can cook

Divide Your Meal

Split the recipe into single-serving size meal

check out these

Meal Prep Hacks No One