mealprep

Meal prep refers to preparing meals or meal components in advance to simplify future eating, typically on a weekly basis. It may involve batch cooking, where staples are cooked in bulk, followed by portioning into individual containers.

Common methods include batch cooking and batch assembly. Meals are built from a set of core components: a protein, a grain or starch, vegetables, and a sauce or seasoning. Foods commonly used for meal prep include cooked chicken, beans, roasted vegetables, rice, quinoa, and lentils. Freezing can extend shelf life, while refrigeration keeps meals usable for several days; leafy greens and delicate items may wilt.

Storage and safety: Use airtight containers and label dates. Cool hot foods rapidly before refrigerating. Do not leave perishable dishes at room temperature for more than two hours. Reheat leftovers to at least 165°F (74°C) before eating. Discard items that show signs of spoilage. Refrigerated meals are typically safe for 3–4 days; frozen meals can last longer depending on the item.

Benefits and limitations: Meal prep can save time and reduce cooking costs, support portion control, and aid adherence to dietary goals. It requires planning, sufficient storage space, and regular replenishment. Food quality may decline after freezing or repeated reheating, and some people may experience menu fatigue from repetitive meals.

Variants and related concepts: Meal prep is distinct from meal planning, which focuses on scheduling meals rather than preparing them. It is related to ready-made meals and meal-prep services, which provide pre-prepared or kit-based options for individuals, families, or institutions.