Meal prep means preparing and portioning meals or single components in advance, usually for several days.

Origin

The idea saves time and decisions during the week: you cook once, calmly, and later simply grab and go. For flexitarians it works well, because plant-based basics such as pulses, grains and roasted vegetables keep well and combine in many ways.

How to

Plan components rather than whole dishes, for example:

• a grain such as rice or millet
• a tray of roasted vegetables
• a protein such as lentils, chickpeas or tofu
• a sauce or dressing

Cool everything, pack it in airtight containers and refrigerate promptly. Add fresh items such as herbs, nuts or dressing just before eating.

Common mistake

Meals packed while warm sweat and spoil sooner, and fully mixed salads go soggy. Let everything cool and keep wet and crunchy ingredients apart.

Related recipes

Parmesan Chicken Alfredo – Healthy & Creamy Without Guilt, Chickpea Salad with Falafel and Sweet Potatoes – a Vegan Power Combo, Salmon Spaetzle with Creamed Spinach – Easy High-Protein Recipe for Flexitarians

Related terms

Mise en Place, Blanching, Marinating