At a glance:
- Meal prep means planning and preparing meals in advance to eat more healthily and save time each week.
- Studies show that meal planning is associated with greater food variety and better diet quality.
- For beginners, two hours a week is enough to prepare 4–5 days’ worth of meals.
- For safety, keep prepared meals in the refrigerator for no more than 3–4 days.
Meal prep, or preparing meals in advance, is an increasingly popular strategy that helps you eat more healthily even on busy workdays. A study of French adults found that meal planning was associated with greater food variety, better diet quality and a healthy body weight (Ducrot et al., 2017). This guide explains how to get started with meal prep safely, simply and effectively.
What is meal prep, and how does it help you eat more healthily?
Meal prep means planning and preparing most of your meals for the week in one or two sessions. Instead of deciding what to eat every evening, you have meals already portioned out and waiting in the refrigerator. On average, home-cooked meals contain fewer calories and less sugar and saturated fat than ready meals or meals eaten out (Tiwari et al., 2017).
Meal prep does more than save time — it creates a routine that makes healthy choices easy even when you’re tired. If you want to align your meal plan with an active lifestyle, take a look at Creating a training program: a complete guide, which explains how nutrition and training work together.
How to start meal prep: a step-by-step plan
The following five-step approach works well for beginners.
Step 1 — plan your menu. Choose 3–4 recipes that include protein (chicken, fish, eggs, legumes), complex carbohydrates (brown rice, whole-grain pasta, oat flakes) and vegetables. Choose recipes that keep well and retain their flavor and texture when reheated.
Step 2 — make a shopping list. Write down all the ingredients you need in advance and buy them in one trip. This reduces food waste and makes the process more efficient.
Step 3 — set a prep day. Most people who meal prep choose Sunday or Saturday afternoon. Block out two hours when you can work in the kitchen without interruptions.
Step 4 — cook in batches. Cook your meat and fish, boil your grains, blanch or roast your vegetables, then divide everything into portions in sealed containers.
Step 5 — store safely. According to WHO food safety recommendations, cooked food should be cooled quickly — in under two hours — and refrigerated at a temperature below 4 °C. Prepared meals keep in the refrigerator for 3–4 days; for longer storage, they need to be frozen.
Which foods work well for meal prep, and how long do they keep?
The best foods for meal prep are those that reheat well:
- Protein sources: boiled chicken breast, hard-boiled eggs, lentils, chickpeas — keep in the refrigerator for 3–4 days
- Grains: brown rice, quinoa, oat flakes — keep for 4–5 days
- Vegetables: roasted peppers, zucchini, broccoli — keep for 3–4 days
- Soups and stews: lentil soup, chicken soup — keep for 3–5 days
A systematic review of home cooking confirmed that it is associated with better health and dietary habits in both the short and long term (Mills et al., 2017). If you train intensely — kettlebell biathlon, for example, places considerable demands on your energy and protein supplies — increase the protein content of your portions accordingly. For help choosing additional nutritional support, read Supplements for athletes, which provides an evidence-based overview of supplements suitable for athletes.
Which meal prep mistakes should you avoid?
These are the most common mistakes beginners make.
Preparing too much at once. If you cook more than 4–5 days’ worth of meals, some of the food is likely to go to waste. Start small and increase the amount as you gain experience.
Forgetting to vary your seasonings. The same flavors day after day make healthy eating boring. Use different combinations of seasonings, sauces and cooking methods to keep your meals enjoyable.
Using unsuitable containers. Use airtight, food-safe glass or BPA-free plastic containers. Containers with damaged seals or flimsy lids won’t keep food fresh.
Overlooking your training plan. Meal prep works best when it matches your training load. For example, the Alfa 2010 guide is a structured training program for which it is worth planning your diet in advance around your energy needs, so your body gets the fuel it needs for recovery.
References
- Ducrot P, Méjean C, Aroumougame V, Ibanez G, Allès B, Kesse-Guyot E, Hercberg S, Péneau S (2017). Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. International Journal of Behavioral Nutrition and Physical Activity. PMID: 28526025
- Tiwari A, Aggarwal A, Tang W, Drewnowski A (2017). Cooking at Home: A Strategy to Comply with U.S. Dietary Guidelines at No Extra Cost. American Journal of Preventive Medicine. PMID: 28153017
- Mills S, White M, Brown H, Wrieden W, Kwasnicka D, Halligan J, Robalino S, Adams J (2017). Health and social determinants and outcomes of home cooking: A systematic review of observational studies. Appetite. PMID: 28024845
Frequently asked questions
How long do meal prep dishes keep?
Most cooked foods keep in the refrigerator for 3–4 days. Fish and seafood have a shorter storage life (1–2 days), while soups and stews keep for up to 5 days. Freezing extends storage life to several months.
How many days’ worth of meals should you prepare at once?
If you’re a beginner, preparing portions for 3–4 days is a good starting point. This ensures freshness and reduces waste. More experienced meal preppers often prepare 5 days’ worth of meals and top up midweek if needed.
Is meal prep suitable for vegetarians?
Yes, meal prep works very well for vegetarians. Lentils, chickpeas, tofu, tempeh, quinoa and a variety of vegetables are well suited to advance preparation and offer protein-rich alternatives to meat.
Can meal prep help you lose weight?
Planning your meals helps you avoid impulse purchases and high-calorie fast food choices. Studies have found an association between meal planning and a healthy body mass index (Ducrot et al., 2017), but your overall calorie balance also matters for weight loss.
Which containers are best for meal prep?
Airtight glass containers that are safe for both the refrigerator and the oven are the best choice. BPA-free plastic portion containers are lighter and affordable for everyday use. Avoid containers with damaged seals or loose lids.
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