Short on time during the week, but still want a proper meal on the table every day? Meal prepping can help. You cook in advance, store the food in individual portions, and on a busy day you simply grab a dish that’s ready to go. In this article, you’ll find out exactly what meal prepping is, what benefits it offers, how to get started, and five recipes to help you get going.
What is meal prep and what are its benefits?
Meal prepping means making and storing several portions at once, so all you have to do later is reheat them or put them together. Above all, it saves you time, cuts costs and gives you a clear overview: you cook in one go, shop more purposefully and know exactly what’s on your plate.
This is particularly handy during a busy week. After a long day, it’s often hard to find the motivation to shop and cook, so a meal that’s already in the fridge is a godsend. Even if you stick to a fixed eating schedule – for example, around your exercise routine – cooking in advance provides structure: you plan your portions rather than improvising them day by day.
Meal prepping doesn’t have to be an all-or-nothing affair. You can start by just preparing your lunches, or by making a base in advance (a pan of rice, boiled eggs, roasted vegetables) that you can combine in different ways throughout the week. That way, you keep it simple and manageable.
What are the benefits of meal prepping?
The main benefits of meal prepping are saving time, lower grocery bills, convenience and portion control. Here’s a rundown:
- Time savings. Whether you’re cooking 200 grams of pasta or a kilo, it’s roughly the same amount of work. Cooking once saves you from repeating lots of small tasks for the rest of the week, from chopping to washing up.
- Lower costs. With a shopping list, you shop more purposefully. You make fewer impulse purchases and throw away less food because you know in advance what you’re going to make.
- Convenience. There’s always something ready. On your busiest day, you simply heat up a portion and you’re sorted. No last-minute decisions about what to eat.
- Portion control. Because you prepare and store food in individual portions, you decide for yourself what and how much goes on your plate, rather than letting tiredness or a lack of time decide for you.
How do you get started with meal prepping?
Start with a weekly plan and a shopping list, choose a fixed day for cooking, and store the meals in individual portions in sealable containers. Here’s how to tackle it step by step:
- Make a plan. Work out how many days’ worth of meals you want to prepare and which ones. Draw up a weekly menu and write down everything you need on a shopping list.
- Choose a fixed prep day. Many people prepare their meals on Sundays. It takes a bit of getting used to at first, but after a few weeks it’ll become second nature.
- Cook smart. Choose recipes with few ingredients or with ingredients you can combine. For example, use chicken in a salad one day, then pair the same ingredient with rice and vegetables the next.
- Let it cool down properly. Don’t put the lid on until the food has cooled down, otherwise you’ll get condensation in the containers.
- Store in individual portions. Put what you’ll eat in the first few days in the fridge. The rest goes in the freezer; take it out the night before.
One final tip: keep things varied. Think about how you can use an ingredient in different ways, so your meals don’t become monotonous. Put on your favourite music whilst cooking or do it with someone else – that way, the prep day itself becomes a lot more fun.
Which meals are best for meal prep?
Suitable meal prep dishes are easy to reheat or put together in advance, and keep well for a few days. These five are a great place to start:
- Couscous salad with feta and mint. A fresh, summery salad that you can whip up with just a handful of ingredients. View the recipe.
- Quinoa salad with tomato, nuts and parsley. Nutritious and easy to take with you. View the recipe.
- Banana and egg pancakes. Simple to make and handy for breakfast or as a snack on the go. View the recipe.
- Aubergine salad with tomato. Fits well into a meal prep routine and can be customised to taste. View the recipe.
- Overnight oats. Prepare them in the evening, and in the morning you can just take them straight out of the fridge. View the recipe.
You’ll find more inspiration on our recipe blog.
Frequently asked questions about meal prep
How long does a prepped meal keep?
Most prepped meals will keep for about three to four days in the fridge. Store them in airtight containers, set your fridge to a low temperature and let dishes cool down completely before putting them away.
Can you freeze prepped meals?
Many dishes can be frozen, such as stews, soups, and rice and pasta bakes. Divide them into individual portions in containers and take the portion you need out of the freezer the night before, so it can defrost slowly in the fridge.
How can you make your meal prep higher in protein?
Add a source of protein to your dish, such as eggs, pulses, low-fat dairy, or a scoop of protein powder stirred into your overnight oats or pancakes. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. You can find out how much protein you need per day in ‘How much protein do you need per day?’, and there’s more about protein powder in ‘The benefits of protein powder’.
Increasing your meal prep with protein
Want to easily increase the protein content of a meal or breakfast? In our protein range, you’ll find whey, casein and vegan protein powders with a clean label, so that just one scoop in your oats, smoothie or pancakes makes a difference.
