100 Best Meal Prep Recipes (2024)

FAQs

What are best foods for meal prepping? ›

On your meal prep day, focus first on foods that take the longest to cook: proteins like chicken and fish; whole grains like brown rice, quinoa, and farro; dried beans and legumes; and, roasted vegetables.

The effectiveness of meal prep storage often depends on the ingredients you use. Meals containing pasta, cheese, or grains tend to last longer than those with highly-perishable ingredients such as avocados or berries.

The Shelf Life of Refrigerated Meal Preps

Typically, refrigerated meal preps last between 3 to 5 days, depending on the ingredients used. However, this relatively short window can be a challenge for many people, as it requires diligent planning and scheduling to ensure that all meals are consumed before they spoil.

The three meals per day concept originated with Englanders who achieved financial prosperity. European settlers brought their eating habits with them to America. Unfortunately, practicing antiquated, meal etiquette often causes you to consume calories when you're not hungry.

Meal prep can help you lose weight by setting you up for success. When you have a healthy plan in place, you're less likely to grab takeout and processed foods on the run.

Make sure to include carbs from brown rice, wild rice, quinoa, or whole wheat to boost your nutrient intake, and you will never run short of healthy meal prep ideas. Your taste buds will thank you for the added variety to your weekly meals.

What meat is best for meal prep? ›

Lean ham, turkey, or chicken can be low in fat, high in protein, and a flavorful way to enhance any meal or snack. Add to a salad kit, make a hearty sandwich or wrap, or simply pair with some cheese, crackers, and fruit for an easy meal kit. Most options last for about five days in the fridge.

Yeah, absolutely. I cook stuff ahead of time all the time. Just make sure you package and store them well, whether it's in the fridge or the freezer. The best part is that you can eat them either cold OR hot once you're ready.

Your body will respond better when it is introduced to new and different foods.” Though not discouraging meal prep and repeating meals for a couple days (who doesn't love leftovers!), Eboli recommends switching meals every three to four days because not all dishes are created equal.

It can be time consuming. You have to figure out what you're going to make, go grocery shopping, and then actually cook the food. Another reason meal planning is so hard is that it can be difficult to stick to a plan when life gets busy. It can also be expensive.

Meal Prepping Is Linked to Weight Loss and Obesity Prevention. Takeout meals are almost always higher in calories, total fat, saturated fat, and sodium than those prepared at home, says Syn. That explains why meal prepping has been linked to weight loss and obesity prevention.

And of course, clean your hands and produce before you cook. Most meal prep meals will last between three to five days in the fridge. If you want to prep meals for the whole week, you'll want to schedule two days a week to do so (such as Sunday and Wednesday) to keep food as fresh as possible.

If you're new to meal prep, start by prepping just a few meals a week. Focus on nutritious options for meals when it's harder for you to eat healthy. Set aside an hour or two for meal prep day, make a grocery list from recipes found online, and shop the day or two before.