Meal prep means preparing food in advance so weekday meals are quick and easy. Here’s how to start.
Step 1: Plan your meals
Choose a few recipes that store well, such as stir-fries, curries and grain bowls.
Step 2: Make a shopping list
Group items by type to shop quickly.
Step 3: Prep basics
- Cook a grain (rice, quinoa or pasta).
- Cook a protein (chicken, beans or tofu).
- Roast or chop vegetables.
Step 4: Portion into containers
Use clear, labelled containers.
Step 5: Store safely
- Refrigerate within two hours of cooking.
- Eat fridge meals within 3–4 days.
- Freeze extra portions.
Beginner tips
- Start with just lunches.
- Use two or three recipes, not seven.
- Choose foods that reheat well.
Frequently Asked Questions
How long does meal prep take?
About 1–2 hours a week to start.
Which foods don’t prep well?
Crispy fried foods and dressed salads.
