Getting started with meal prep

Meal prep is one of the easiest ways to avoid kitchen stress. Yes, it will take some planning and advance work, but once you've developed a routine, it couldn't be simpler to keep it going. By spending a little extra time planning your meals, you'll have less to do on those busy weekday evenings.

There are different approaches to meal planning. Some people like to keep a tight rotation of, say, two or three weeks' worth of meals. Others prefer to try something new every week. There's no right or wrong way to make your plan. It all depends on your personal tastes.

Remember to keep your meal planning ideas flexible. Things change — you might fancy a takeaway, or get an unexpected dinner invite. Good preparation always allows you to stay adaptable.

Choosing foods that prep and store well

Meal prep can involve making whole meals and storing them in the fridge or freezer, or just chopping and preparing ingredients a few days in advance. Meals that do well when made in advance usually involve ingredients cooked together in a sauce. They won't dry out and, in fact, they often taste even better after a few days. Curries, bolognese, lasagne, stews, chilli con carne and soups all fall into this category.

On the other hand, meals with multiple elements, such as a pan-fried chicken breast served with vegetables and potatoes, shouldn’t be cooked in advance. That’s because the meat can dry out and the vegetables may become soggy. Instead, wash, chop and season the ingredients beforehand so that, on the day of the meal, you only need to cook them quickly.

Meal prep for different eating styles

A meal prep routine can work for all kinds of lifestyles, whether you happily chow down on anything or you prefer to follow a strict diet that needs calorie-smart meals. You just need to understand how you can make prepped meals for the week work for you and your personal circumstances.

Vegetarian and plant-based meal prep ideas

Veggie meal prep is actually remarkably simple. Many of the best vegetarian meals keep very well, such as Indian curries, thick vegetable soups or lentil-rich versions of bolognese. Store them in the fridge if you plan to use them within two or three days, or keep them in the freezer for up to three months.

Some starches can also be prepared in advance, but not all. Pasta should be cooked on the day, but it will only take ten minutes or so. Potato and sweet potato recipes can be cooked in advance. It's possible to do rice meal prep, but be extremely careful. Rice must be cooled and reheated correctly, or it can cause food poisoning.

High-protein and low-carb meal prep ideas

Yes, it's possible to make prepped high-protein meals, but keep in mind that lean cuts of meat, such as steak or chicken breast, should usually be cooked on the day. Advance cooking works better for mince and stewing cuts.

One of the easiest ways to add a meal prep routine to a high-protein diet is by using marinades. You can put your chicken, steak or other meat in a dish with olive oil, garlic, herbs and spices. Then, simply leave it in the fridge a day in advance. At the same time, chop up the veggies you plan to use as a salad or side dish. That means less time wasted on prep midweek.

Making meal prep work for everyday life

• Start by making a plan for the week ahead. This might include familiar favourites or exciting international dishes like Italian, Thai or Spanish recipes. Make a list of all the steps you can do in advance, and set aside some time to prepare your meals, perhaps on a Sunday afternoon.
• Try batch cooking. Make a large batch of bolognese, curry, or chilli con carne, and keep it in the freezer, divided into portions. Always label meals that you put in the freezer, so you know exactly what they are several weeks later.
• Planned leftovers can help, too. Make a double quantity of your favourite meal, and you can enjoy it for lunch the next day.

Building confidence with meal prep at home

Remember, there are no strict rules when it comes to meal prep. It's a system that should make your life easier. So, if you're getting stressed out, try changing your approach. Some people like a mixture of fresh and pre-prepped dishes, while others prefer the ease of having a large stock of meals in the freezer.

You might want to start by making small changes — including planned leftovers, for example — and gradually develop a personal approach over time. This way, you can figure out what works for you, rather than dealing with an overwhelming new system at once.

Meal prep FAQs

What is meal prep?

Meal prep is a system of planning, organising and preparing food in advance. This could be by preparing ingredients, by cooking dishes ahead of time, by batch cooking in large quantities, or by using planned leftovers.

How long do prepped meals last in the fridge?

You can expect most prepped meals to last two or three days in the fridge, but this will vary depending on the ingredients and cooking method. Make sure they are stored correctly in an airtight container.

Is meal prep suitable for vegetarian or high-protein diets?

Yes, of course. Meal prep can be used with any kind of diet. Not all dishes taste good cooked in advance, but you can almost always do some kind of prep, like chopping veggies or marinating protein.

Can meal prep help save time during the week?

Yes. One of the main reasons why meal prep is so popular is that it saves time. You'll need to set aside a couple of hours over the weekend, in exchange for more freedom midweek.

What are the easiest meals to start meal prepping?

Start with meals that can easily be stored and even improve over time. These are usually wet, like bolognese sauce, stew, soup, lasagne, curry or chilli con carne. Store them in airtight containers in the fridge or freezer.