She Strengthens

Meal Prep Mastery: 19 Foods to Save Time and Money

We’ve all been there – excited to start meal prepping, only to end up with wilted, moldy, and stinky food by midweek. But with a little planning, meal prep can be a lifesaver. The key is to choose foods that will keep for more than just a couple of days. Here’s a handy guide to get you started.

Proteins

1. Eggs: Hard-boil, bake, or devil them for a protein-packed snack or meal. Store them in separate cartons or airtight containers to keep them fresh for up to a week.
2. Lentils and Pulses: Soak, precook, and chill these nutritious seeds for a healthy and affordable meal prep option. They’ll stay fresh in the fridge for 3 days and up to a few months in the freezer.
3. Ground Meat: Precook and portion out ground beef, chicken, or turkey for a convenient protein source. Store them in airtight containers or freezer bags for up to 4 days.
4. Chicken: Bake, slow cook, or poach chicken breasts or thighs for a versatile meal prep option. Store them in airtight containers or freezer bags for up to 4 days.

Grains

5. Brown Rice: Boil or use a rice cooker to prepare this nutritious whole grain. Store it in airtight containers or resealable plastic bags for up to 6 days.
6. Quinoa: Rinse, soak, and boil this protein-rich grain for a healthy meal prep option. Store it in airtight containers or freezer bags for up to 7 days.
7. Oatmeal: Precook, soak, or slow cook oatmeal for a quick and easy breakfast option. Store it in airtight containers or freezer bags for up to 6 days.

Pasta and More

8. Pasta: Leave it undercooked, add olive oil, and store it in a sealed zip-top bag for up to 5 days.
9. Bulgur: Boil ahead and store it in airtight containers for up to 5 days.
10. Canned Beans: Black beans, chickpeas, and kidney beans are all great options for meal prep. Store them in airtight containers or cans for up to 5 days.
11. Roasted Vegetables: Roast a batch of veggies like broccoli, cauliflower, and sweet potatoes for a healthy and easy meal prep option. Store them in airtight containers for up to 5 days.
12. Mashed Potatoes: Boil, mash, and store them in airtight containers for up to 5 days.
13. Grilled Chicken Breasts: Marinate, grill, and store them in airtight containers or freezer bags for up to 4 days.
14. Hard-Boiled Potatoes: Boil and store them in airtight containers for up to 5 days.
15. Cooked Sausages: Grill or cook sausages and store them in airtight containers or freezer bags for up to 4 days.
16. Steamed Vegetables: Steam a batch of veggies like green beans, carrots, and Brussels sprouts for a healthy and easy meal prep option. Store them in airtight containers for up to 5 days.
17. Couscous: Cook and store it in airtight containers for up to 5 days.
18. Rice Bowls: Cook rice, add toppings like grilled chicken, veggies, and avocado, and store them in airtight containers for up to 5 days.
19. Soup: Cook a big batch of soup and store it in airtight containers or freezer bags for up to 5 days.

By incorporating these meal prep staples into your routine, you’ll save time, money, and reduce food waste. Happy meal prepping!