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3 Day Meal Prep for Beginners

Starting meal prep can feel overwhelming — too many recipes, too many rules, and not enough time.But the truth is: you don’t need complicated plans to get started.
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Prep Time 20 minutes
Cook Time 45 minutes
Servings: 1
Course: Main Course
Cuisine: Italian
Calories: 1300
Ingredients Method Notes

Ingredients
  

  • 1 400–450 g Chicken breast Boneless, skinless, for Day 1
  • 2 300 g Salmon Fresh or thawed, for Day 2
  • 3 250–300 g Ground beef or turkey For meatballs (Day 3)
  • 4 1 cup (uncooked) White rice Makes ~3 cups cooked (Day 1)
  • 5 200–250 g Pasta (fusilli or similar) For Day 3
  • 6 1–2 tbsp Breadcrumbs For meatballs
  • 7 1–2 cups Broccoli florets Fresh or frozen (Day 2)
  • 8 150–200 g Baby carrots Whole or peeled
  • 9 1–2 tbsp Fresh parsley Optional garnish
  • 10 1–2 cloves Garlic For meatballs / seasoning
  • 11 1 cup Strawberries Fresh
  • 12 ½ cup Blueberries Fresh or frozen
  • 13 1 cup Grapes Red or green
  • 14 1 cup Mango chunks Fresh or frozen
  • 15 1 Apple Any variety
  • 16 2 cups Greek yogurt Plain or lightly sweetened
  • 17 ¼ cup Granola For yogurt topping
  • 18 ¼ cup Mixed nuts Almonds, walnuts, cashews
  • 19 1 cup Tomato sauce For pasta & meatballs
  • 20 1–2 tbsp Olive oil Cooking & roasting
  • 21 To taste Salt & pepper Basic seasoning
  • 22 1 tsp Italian herbs Optional, for meatballs
  • 23 ½ tsp Paprika or seasoning mix For chicken

Method
 

  1. 🍗 Step 1: Cook the Rice

    Rinse 1 cup of rice under cold water. Cook according to package instructions. Once done, fluff with a fork and set aside to cool.

  2. 🍗 Step 2: Prepare the Chicken (Day 1)

    Season chicken breast with salt, pepper, and paprika or your favorite seasoning.Heat a pan with a little olive oil and cook the chicken for 6–8 minutes per side until fully cooked and golden.Let it rest, then cut into bite-sized pieces.

  3. 🥦 Step 3: Bake the Salmon & Vegetables (Day 2)

    Preheat oven to 200°C (400°F).Place salmon fillets, broccoli, and carrots on a baking tray.Drizzle with olive oil, season with salt, pepper, and herbs.Bake for 15–20 minutes until salmon is flaky and vegetables are tender.

  4. 🍝 Step 4: Cook Pasta & Meatballs (Day 3)

    Cook pasta according to package instructions.In a bowl, mix ground meat, breadcrumbs, garlic, salt, and Italian herbs. Form into small meatballs.Cook meatballs in a pan until browned, then add tomato sauce and simmer for 10–15 minutes.Mix with cooked pasta.

  5. 🥣 Step 5: Prepare Snacks & Sides

    Wash and cut fruits (berries, grapes, mango).Portion yogurt into containers and add granola on top.Divide nuts into small snack portions.

  6. 📦 Step 6: Assemble the Meal Prep Boxes

    Day 1: Chicken + rice + yogurt + berries + nuts
    Day 2: Salmon + broccoli + carrots + fruit
    Day 3: Pasta with meatballs + yogurt + apple + nuts

  7. ❄️ Step 7: Store Properly

    Place meals in airtight containers.
    Store in the fridge for up to 3 days.
    Reheat main meals before eating. Snacks can be eaten cold.

Notes

  • You can swap chicken for turkey or tofu if you want a different protein option.
  • Rice can be replaced with quinoa or potatoes depending on your preference.
  • If you don’t like salmon, try using cod or chicken for Day 2.
  • Store all meals in airtight containers in the fridge for up to 3 days.
  • Reheat main meals in the microwave for 1–2 minutes before serving.
  • Add sauces or dressings before eating to keep the texture fresh.
  • You can adjust portion sizes depending on your calorie needs.
  • For extra flavor, use garlic, lemon juice, or your favorite spice mix.