Meal Prep for Beginners

Meal prep may sound intimidating, but it doesn’t require spending hours in the kitchen. In fact, when done correctly, it can make your week much easier. Even a small amount of preparation can make a difference — especially when following the GOLO for Life® Plan. Here’s why:

Saves time: With ingredients ready to go, you can build meals in minutes instead of cooking from scratch every day.

Supports healthier choices: When nutritious foods are prepped and waiting, it’s easier to stick to the GOLO guidelines and avoid processed options.

Helps manage portions: Preparing foods in advance makes it simple to follow the GOLO Smart Card® and stay consistent with balanced meals.

Saves money: Planning and prepping reduces food waste and helps you shop more intentionally.

Plan and Shop

Plan your shopping list based on the foods you want to prepare, the number of people you are cooking for, and your budget. Remember to take an inventory of what you already have so you don’t buy unnecessary items and make sure you review sale ads before you shop to help determine what you will make for the week.

When you shop, focus on nutrition and choose foods that will help you build balanced meals. A helpful approach is to shop in this order: 

Protein: Choose quality lean proteins first.

Healthy carbohydrates: Add affordable staples like beans, rice, potatoes, and whole grains.

Vegetables and fruit: Pick a variety of colors and types.

Healthy fats: Be sure to grab healthy cooking oils like extra virgin olive oil and other healthy fats like avocados and butter.

Aim to buy foods from all four food groups so you can easily mix and match ingredients throughout the week.

Cook Once - Enjoy All Week

You don’t have to be a seasoned chef to prepare simple, delicious ingredients that will last you all week. When you start with fresh, whole foods and season them well, you’ll have everything you need to build flavorful, nutritious meals without extra effort.

Think of this step as creating your weekly meal “building blocks.” Prepare as much or as little as you like, but keep in mind that having a few cooked ingredients ready to go makes it easy to assemble healthy meals in minutes.

Seasonings

Keep your seasoning simple when preparing foods for the week. A light sprinkle of salt and pepper is often all you need to enhance natural flavors — just remember to use salt sparingly. Olive oil works well for sautéing or roasting, and adding a little garlic, herbs, or mild spices can boost flavor without complicating your prep.

For the best results, season in stages. Use basic seasonings during cooking, then add additional herbs, spices, or sauces when you assemble your meals. This keeps your ingredients versatile and prevents flavors from becoming repetitive throughout the week.

Preparing Vegetables

Vegetables often take the most time to prep, so cooking a large batch in advance can make your week much easier. One of the best methods is roasting: it’s simple, hands-off, and brings out rich, naturally sweet flavors with minimal ingredients.

Roasted vegetables not only save time but also elevate even the simplest meals. Their deep, caramelized flavor can make basic dishes feel gourmet—no recipe required.

Follow these simple instructions to roast your vegetables: 

1. Wash and dry vegetables thoroughly. Peel if needed, especially if you’re roasting carrots, potatoes, and other root vegetables.
2. Put vegetables in a large bowl and lightly coat with olive oil.
3. Spread them out in a single layer on a baking sheet and sprinkle them with sea salt or your favorite spices.

Note, you can roast different vegetables on the same pan together. Just be aware that some vegetables may cook faster than others and may have to be removed at different times.

You can roast vegetables at different temperatures for different results:

• Lower temperature (350º-375º): Adds sweetness and cooks evenly to round out flavors.
• Higher temperature (385º-425º): Caramelize or ‘oven-fry’ vegetables.

Suggested vegetables for roasting include, but are not limited to: carrots, mushrooms, green beans, asparagus, onion, fennel, beets, cauliflower, and broccoli.

Raw Vegetables:

Wash and cut items like lettuce, cucumbers, and other vegetables you would like to eat raw. Place in containers and refrigerate to grab and go easily.

Preparing Proteins

Protein is great for keeping you full between meals and maintaining muscle. They include meats, fish, eggs, cheese, and yogurt. When shopping for meat, make sure to buy the leanest cut available.

Meats:

Chicken, turkey, pork, beef, bison, venison, and lamb.

• Pre-cut meat into individual portions — about the size of a deck of cards (3 oz).
• Season lightly and sauté on stove top, bake in the oven, or slow-cook in a crock pot with a small amount of water or stock until thoroughly cooked.
• Remember, cooking time will vary depending on the amount and thickness of the meat.

Fish and Shellfish:

Salmon, cod, bass, shrimp, and scallops.

• Fish cooks quickly and pairs well with simple seasonings.
• Try sea salt, lemon or lime, ginger, butter, or olive oil.
• Broil, grill, or sauté until just cooked through.

Hard-boiled eggs:

Hard-boiled eggs are an easy grab-and-go protein.

• Cook for 10–12 minutes in boiling water.
• Transfer to an ice bath or run under cold water to make peeling easier.
• Store whole or chop a few to add to salads during the week.

Cheese:

Buy a quality block of cheese and pre-cut into 1 oz. cubes or small slices. It’s also a great timesaver to shred a block and store in 2 oz. portions in the freezer or refrigerator. They can be easily added to recipes, egg dishes, or salads.

Yogurt:

Purchase plain yogurt in a large container and portion into ½ cup servings for easy access and balanced meal building.

Preparing Carbohydrates

Healthy carbohydrates, such as grains, beans, lentils, and fruit, are an essential part of balanced eating. Since many carbs are simple to batch-cook, a little effort up front goes a long way. 

Note, it takes the same time and effort to cook one serving of rice or oatmeal as it does to cook six.

Grains:

Brown rice, quinoa, oatmeal, whole wheat pasta

• Most grains cook the same way: add to a dry pan, pour in water or broth, then simmer until the liquid is absorbed.
• If cooking pasta, use plenty of water drain when cooked.
• Cooking times vary, so follow the package instructions.
• Grains hold up well in the fridge and can be served hot or added to salads and soups.
• Cook larger batches to save time during the week.

Beans and Lentils:

Black beans, pinto beans, chickpeas, navy beans, soybeans, pinto beans

• Beans and lentils are nutritious, affordable, and versatile.
• You can use canned beans—just rinse and drain well.
• Dry beans are more budget-friendly but need to soak for several hours or overnight before cooking.
• Adding onions or bay leaves can enhance the flavor of beans while they simmer.
• Like grains, they can be served warm or added to salads, bowls, or soups.
• Follow package directions for specific cooking times.

Potatoes

• Dice and roast potatoes on a sheet pan with a light coating of olive oil, salt, and pepper.
• Cook enough for the week so you can quickly add them to bowls, scrambles, or sides.

Fruits

• Prepping fruit ahead of time makes balanced meals and snacks easier.
• Rinse and dry all fruit before storing.
• If you cut fruit, keep it in airtight containers to maintain freshness.

• Store some ½ cup portions of fruit in the freezer for a quick addition to GOLO Smoothies.

Pack and Store

Once your individual ingredients are prepped, store them in airtight containers so they stay fresh and ready for use — whether you plan to assemble full meals now or mix and match ingredients later in the week.

• Use containers you can clearly identify, and consider labeling them with meal ideas or portion sizes.
• For items that don’t need rigid containers—like roasted potatoes, chopped veggies, or fruit—plastic bags can help save space.
• Keep similar items together so you can quickly combine different food groups when assembling meals.
• Use your Smart Card as a guide to portion each meal correctly and ensure you’re getting the right combination of food groups.

With everything stored and ready, you’ll have fast access to healthy ingredients, making it easy to put together balanced GOLO meals in just minutes.

Ready, Set, Prep!

Meal prep doesn’t have to be perfect. Start with what feels manageable, build your routine slowly, and enjoy the extra time and convenience your preparation brings throughout the week.

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