You need not think about “What should I make for dinner tonight?” for a week
Learning how to meal prep can save you time, money, and make it easier to cook healthy dinners even on the busiest days. However, you might wonder how to keep your meal-prepped food fresh and tasty throughout the week or if there are food safety guidelines to consider. Here are the best tips for efficient, well-planned cooking.
Meal prepping is the practice of preparing key elements of a dish—such as grains, roasted vegetables, or cooked proteins—or even the entire recipe in advance. This smart meal planning method gives you a head start on the week, often leading to faster, healthier, and stress-free eating.
Meal prepping can involve a variety of approaches. You might prepare a batch of quinoa, roast a tray of mixed vegetables, and grill several animal protein. Alternatively, you could cook a complete meal, like a casserole or soup, that’s ready to be portioned out and reheated throughout the week.
Having meals or meal components ready to go can significantly cut down on the time spent cooking during busy weeknights. Instead of starting from scratch each evening, you can simply reheat
Meal planning helps ensure you only buy what you need at the grocery store, reducing impulse purchases and waste. Pre-prepped food is more likely to get eaten, so less food ends up being thrown away.
With a set menu planned in advance, it’s easier to stick to healthy eating habits. You’re less likely to opt for takeout or unhealthy snacks when a nutritious meal is ready to go at home.
Eating the same dish or types of food a few days in a row might not appeal to everyone, especially those who value variety and freshness. To avoid monotony, use different spices, dressings, or condiments in your dishes. You can also freeze some of your prepped food to incorporate into meals in future weeks.
Getting kids or other family members on board with eating "leftovers" can be challenging, especially if you’re catering to different dietary restrictions or preferences. Introducing a variety of flavors and textures can help make prepped meals more appealing.
To keep your meal-prepped food fresh and tasty throughout the week, store it in airtight containers and refrigerate or freeze as needed. Label each container with the contents and the date it was prepared to keep track of freshness.
Follow food safety guidelines when meal prepping. Cool foods quickly before storing them in the fridge, and reheat meals thoroughly before eating. Use separate cutting boards for raw protein and vegetables to avoid cross-contamination.
Spend some time each week planning your meals and creating a shopping list. Choose recipes that share common ingredients to save time and reduce waste. Organize your fridge and pantry to make it easy to find what you need when it’s time to cook.
Cook large batches of grains, proteins, and vegetables that can be mixed and matched throughout the week. This approach allows for flexibility in creating different meals without getting bored of the same dish.
Choose ingredients that can be used in multiple dishes, such as grains, proteins, and roasted vegetables. This flexibility keeps meals interesting and reduces waste.
Steer clear of foods that don’t store well, like fried items or delicate greens. Stick to ingredients that maintain their quality over several days.
