Meal Prep Guide to Ensure Fresh Tasting Food

Meal prepping is a great way to save time, money, and effort in the kitchen while maintaining a healthy diet. Planning your meals ahead of time and cooking them in bulk can make it easier to stick to your healthy eating goals, especially when you’re short on time during busy weekdays. However, my biggest issue with meal prepping is that I don’t want to feel like I’m eating leftovers. I’m sure anyone who has tried to meal prep can relate to the dread of getting to the third, fourth, and (for the bravest among us) fifth day of your meal prep, and having everything in the container taste the same (in the worst way possible). This meal prep guide will help you navigate meal prep to ensure you have exciting, f

My “method” of meal prepping takes away the rigidity and monotony of pre-made containers, and instead allows for options. Best of all, everything is stored in individual containers, so no more three-day-old, mono-tasting meals!

Meal Prep Guide: The Formula

My “method” for meal prep boils down to a simple formula, that can be modified to fit any diet or lifestyle. Essentially, I like to prepare the following categories of food on Sunday, and store them separately so that I can mix and match throughout the week. This allows me to create different meals everyday, without having to spend the time it takes to prepare the individual elements. The formula is:

1-2 Carbs
2 Proteins (or the same protein two ways)
Prepped Fruits and Vegetables (the amount depends on your weekly inspiration (discussed below))
Healthy Fats (the amount depends on your weekly inspiration (discussed below))

Meal Prep Guide: Deciding What to Prep

Pick an Inspiration

When deciding what to meal prep each week, I like to pick a weekly inspiration. This will guide my grocery list and help determine what carbs, proteins, produce, and healthy fats I need to purchase and prepare. Your inspirations is basically the types of recipes you want to create that week–I usually stick to a cuisine and/or category of food (i.e., salad, bowl, etc.).

For example, recently I chose Mediterranean Bowls as my inspiration. What this means is that, when shopping, I definitely want to get the ingredients to put together a delicious Mediterranean Bowl, while also ensuring the ingredients I choose can be used for other meals. So, in following my formula, I chose:

brown rice and quinoa as my carbs (you can totally pick one or the other);
chicken and frozen shrimp as my proteins;
onions, tomatoes, cucumbers, broccoli, bell peppers, and arugula/spinach as my vegetables; and
greek yogurt (for homemade tzatiki) and hummus for my healthy fats

Prep the Individual Items

Continuing with the Mediterranean Bowl example, with the groceries in hand, I prepared the following during my Sunday “meal prep” and stored each item separately:

About 3 servings of brown rice
About 3 servings of quinoa
Tomato Cucumber Salad (recipe to come)
Burnt Broccoli (recipe to come)
Lightly sautéed bell peppers
Pickled Onions
Diced Onions (to be used in other recipes)
Chopped spinach and arugala
Tzatiki Sauce
Hummus (which was premade)
Grilled Chicken (half with a harissa/honey marinade and half with a basic marinade) (recipes to come)
- I like to keep some of my protein on the plain side, so that if I have an idea for a dinner during the week I can “rebrand” it to fit into the new recipe.

With all of these ingredients prepped, it is easy to mix and match throughout the week. I can make the Mediterranean Bowls that I set out to make, but I can also through together a quick and easy healthy chicken or shrimp fried rice, a chicken or shrimp salad, or just a well rounded meal with chicken or shrimp, a vegetable, and rice or quinoa on the side.

Properly Store the Prepared Items

In general, it’s important to make sure that all food items are fully cooled before storing them in the refrigerator. Hot food items should be left at room temperature for no more than 2 hours before being refrigerated.

Cooked Rice:

Cooked rice can be stored in an airtight container in the refrigerator for up to 4-5 days. To keep it from drying out, add a small amount of water or broth before reheating.

Cooked Pasta:

Cooked pasta should be stored in an airtight container in the refrigerator for up to 3-4 days. To prevent it from sticking together, toss the pasta with a small amount of oil or butter before storing.

Cooked Chicken:

Cooked chicken should be stored in an airtight container in the refrigerator for up to 3-4 days. Be sure to separate the chicken into individual portions to make reheating easier.

Cooked Salmon/Fish:

Cooked salmon or fish can be stored in an airtight container in the refrigerator for up to 2-3 days. To prevent the fish from becoming dry, place a damp paper towel on top of the fish before sealing the container.

Prepared Produce:

Prepared produce (like diced tomatoes) should be stored in airtight containers in the refrigerator for up to 2-3 days. To keep them fresh, store them in a single layer and avoid overcrowding the container.

Tips for Keeping Food Fresh

Invest in airtight containers: Using airtight containers for storing your food items can help prevent moisture and air from getting in, which can lead to spoilage. Make sure to label your containers with the contents and date to keep track of freshness.
Use lemon juice: Lemon juice can help prevent cut fruits and vegetables from browning. Simply squeeze some lemon juice onto the cut surface and store in an airtight container in the refrigerator.
Keep your produce dry: Moisture can speed up the spoiling process of fruits and vegetables. Make sure to dry them thoroughly before storing them in the refrigerator. You can also place a paper towel in the container to absorb any excess moisture.
Store herbs properly: Fresh herbs can wilt quickly if not stored properly. To keep them fresh, trim the ends and place them in a glass of water with a plastic bag loosely covering the leaves. Store them in the refrigerator and change the water every few days.
Freeze your food items: If you made too much, you can always freeze food to extend its shelf life! For example, cooked rice, cooked pasta, and sliced vegetables can all be frozen for later use. Make sure to store them in freezer-safe containers or bags and label them with the contents and date.

Ideas for Meal Prep

Carbs

Brown/White/Wild Rice
Quinoa
Sweet Potatoes
Whole Wheat Pasta
Barley
Farro
Oats
Couscous
Whole Wheat/White/Sourdough Bread
Whole Grain Tortillas
Corn Tortillas
Beans (black beans, kidney beans, chickpeas, etc.)

Proteins Options for Meal Prep

Meat Eaters

Chicken Breast
Ground Beef
Pork Tenderloin/Chops
Turkey Breast
Ground Turkey
Steak
Lamb Chops
Salmon
Tuna
Cod
Tilapia
Shrimp

Vegetarians

Lentils
Chickpeas
Black Beans
Kidney Beans
Tofu
Tempeh
Seitan
Edamame
Greek Yogurt
Cottage Cheese

Produce Options for Meal Prep

Broccoli
Carrots
Bell Peppers
Spinach
Kale
Tomatoes
Zucchini
Cucumbers
Green Beans
Cauliflower
Brussel Sprouts
Asparagus
Eggplant
Mushrooms
Onions
Garlic
Beets
Radishes

Healthy Fats Options for Meal Prep

Avocado
Olive Oil
Coconut Oil
Nuts (Almonds, Walnuts, Cashews, etc.)
Nut Butters (Almond Butter, Peanut Butter, etc.)
Seeds (Chia Seeds, Flaxseeds, Hemp Seeds, etc.)
Fatty Fish (Salmon, Tuna, Mackerel, etc.)
Olives
Dark Chocolate
Full-Fat Yogurt

Staples and Pantry Essentials

The following items are things that are great to have on hand to help quickly and easily incorporate new and fresh flavors to your meal prep throughout the week.

Whole grains (rice, quinoa, pasta, etc.)
Canned beans (black beans, chickpeas, kidney beans, etc.)
Canned tomatoes (diced, crushed, etc.)
Broth or stock (chicken, vegetable, beef, etc.)
Nut butters (almond, peanut, etc.)
Nuts and seeds (almonds, walnuts, chia seeds, etc.)
Oils (olive oil, avocado oil, sesame oil etc.)
Vinegars (balsamic, apple cider, red wine, etc.)
Spices (garlic powder, cumin, chili powder, etc.)
Herbs (basil, parsley, rosemary, etc.)
Favorite condiments (soy sauce, hot sauce, etc.)
Frozen vegetables
Frozen shrimp
Butter or margarine
Milk or non-dairy milk
Hummus or other dips

Tips for Avoiding Burnout

Meal prepping is a great way to save time and money while also staying on track with your nutrition goals. However, it’s easy to fall into the trap of meal prep burnout – that feeling of overwhelm and dread that comes from spending hours in the kitchen each week. Here is the meal prep guide for avoiding meal prep burnout:

Keep it simple:

You don’t have to make elaborate, gourmet meals every time you meal prep. Keep it simple by sticking to a few tried-and-true recipes that you know you’ll enjoy. You can also try prepping just a few ingredients, like roasted vegetables or grilled chicken, that you can mix and match throughout the week.

Mix it up:

Eating the same thing every day can get boring fast. Mix it up by trying new recipes or ingredients each week. This will help keep your meals interesting and prevent burnout.

Get creative with leftovers:

Instead of simply reheating your meal prep meals, try getting creative with leftovers. For example, you can turn leftover roasted vegetables into a frittata or use leftover chicken to make a salad.

Prep in batches:

Instead of spending hours in the kitchen each week, try prepping in batches. For example, you can roast a large batch of vegetables on Sunday and use them throughout the week. This can help save time and prevent burnout.

Take breaks:

It’s okay to take a break from meal prep every once in a while. If you’re feeling burnt out, take a week off and focus on other aspects of your health and wellness.

By following these tips and tricks, you can avoid meal prep burnout and stay on track with your nutrition goals. Remember, meal prep should be a tool to help you achieve your health and wellness goals, not a source of stress and overwhelm.

Meal Prep Guide: My Absolute Favorite Companion

As an attorney who often works long hours, I know the importance of having the right containers to keep my prepared meal fresh and organized throughout the day. That’s why I highly recommend Bentgo containers – they’re my favorite companion for any meal prep routine. Here are three of my top picks that I think you’ll love:

Bentgo® Modern:

This sleek and stylish container is perfect for packing meals to go. It has customizable compartments for your main dish and sides and a leak-proof lid to keep everything in place. (AD)

Bentgo® Bowl:

If you’re a fan of bowls, you’ll love the Bentgo Bowl. It has a large, nearly 3-cup capacity, making it the perfect choice for soups, noodles, yogurt parfaits, smoothie bowls, grain bowls, and more. Best of all, the lid has a special compartment that houses the compact and reusable utensils that come with the bowl! (AD)

Bentgo® Salad:

If you’re all about the salad life, the Bentgo Salad is the container for you. It has a spacious, 54-ounce capacity and a removable tray for keeping your toppings separate from your greens. It even comes with a dressing container and a reusable fork, so you can enjoy a fresh, crisp salad no matter where you are. (AD)

As someone who has tried a lot of containers and food transport methods over the years, I can say with confidence that Bentgo containers are the best. They’re durable, easy to clean, and come in a variety of sizes and styles to suit your needs. Give them a try along with this meal prep guide and see how your meal prep game is rejuvinated!

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Meal Prep Guide to Ensure Fresh Tasting Food

Meal Prep Guide: The Formula