Meal prep is just cooking in bulk so that healthy food is ready when you are hungry. You do not need fancy recipes. You need a plan, a couple of hours and a few good containers.
A simple formula
Build each meal from four parts:
- Protein. Chicken, turkey, lean beef, fish, eggs, tofu, beans or lentils.
- Carbohydrate. Rice, potatoes, pasta, oats or whole-grain bread.
- Vegetables. Roasted, steamed or raw.
- Flavor. A sauce, spice blend or dressing that you enjoy.
Pick one or two of each for the week and mix them in different combinations.
A Sunday timeline
- Minutes 0 to 10. Turn the oven on, rinse rice and start it cooking.
- Minutes 10 to 30. Season protein and chop vegetables. Put both in the oven on sheet pans.
- Minutes 30 to 60. Cook anything else on the stove, such as eggs or a sauce.
- Minutes 60 to 90. Let food cool slightly, portion into containers and clean up.
Containers
Choose containers that stack, seal well and are safe for the microwave and dishwasher. Glass lasts longer, and plastic is lighter. Having a few sizes helps with sauces and snacks.
Food safety
- Refrigerate cooked food within two hours.
- Cooked leftovers are generally good for about three to four days in the refrigerator.
- Freeze anything you will not eat in that window.
- Reheat food until it is steaming hot throughout, which food safety agencies put at 165 degrees Fahrenheit.
Tips to make it last
- Keep sauces separate so that food does not turn soggy.
- Prep two different flavors so that you do not get bored.
- Start with three to four lunches before you try a whole week.
- Label containers with the day you cooked.
Pair your meals with enough protein by checking how much protein you need.