Meal prep means doing some of your cooking in one session so that weeknight meals take minutes. You do not have to portion out 21 identical meals. A simple plan, a few good recipes and the right containers are enough.
A simple weekly plan
- Pick 2-3 recipes that share ingredients, such as one grain, one protein and one vegetable dish.
- Cook in an order that saves time. Start the rice or lentils, put a tray in the oven, and prepare a sauce while things cook.
- Cool before packing. Let food cool for a short time, then refrigerate within 2 hours (1 hour if the room is hot) so it does not stay warm for long.
- Label and date containers so you know what to eat first.
Recipes that prep well
- Chicken and veggie meal-prep bowls: roasted chicken, vegetables and rice with a sauce on the side.
- Dal tadka and chana masala: they taste even better the next day and freeze well.
- Red lentil soup: a big pot that freezes for months.
- Overnight oats: five breakfasts in five jars.
- Roasted vegetable quinoa bowl: keep the dressing separate.
- Mediterranean chickpea salad: a no-cook lunch that holds for 3 days.
Containers and packing tips
- Use airtight glass or BPA-free containers with compartments for foods that should stay separate.
- Keep sauces and dressings in small jars so salads and grains stay fresh.
- Add crunchy toppings, such as nuts, croutons and granola, on the day you eat.
- Leave a little space at the top of freezer containers, because liquids expand when frozen.
How long does prepped food keep?
As a rule, cooked food keeps 3-4 days in the fridge when it is stored promptly in a cold fridge (4°C / 40°F or below). Many dishes can be frozen for 2-3 months. Cooked rice should be cooled and refrigerated quickly, ideally within an hour. Reheat everything until it is steaming hot, at least 74°C / 165°F. See our food storage guide for more detail.
A sample prep session (about 90 minutes)
- Start rice and a pot of lentils or dal.
- Roast chicken and vegetables on two trays.
- Make a sauce or dressing and mix the overnight oats.
- Pack everything, cool it and refrigerate.
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