Meal prep doesn't have to mean thirty identical boxes of chicken and rice. This guide explains the main approaches, how to choose recipes that store well, and how to run an efficient prep session.
Three styles of meal prep
1. Full meals
You cook complete meals and portion them into containers, ready to reheat. It's the most convenient during the week, but works best for dishes that hold up well, such as curries, grain bowls and bakes.
2. Batch-cooked components
You cook building blocks — a grain, a protein, a sauce, roasted vegetables — and combine them differently each day. This gives more variety and suits people who get bored of repeats.
3. Ingredient prep
You wash, chop and marinate ingredients so that cooking each evening takes 15 minutes instead of 40. Ideal if you prefer freshly cooked meals.
Choosing recipes that store well
- Good keepers: dals, bean curries, stews, soups, roasted vegetables, quinoa, baked oats and egg muffins.
- Pack separately: dressings, sauces, crunchy toppings and fresh herbs.
- Make fresh: fried foods, leafy salads that are already dressed, and anything with a crisp coating.
Running a prep session
- Start whatever needs the oven longest.
- Use the oven time to cook grains and hob dishes.
- Chop raw vegetables for snacks and salads last.
- Cool everything in shallow containers, then portion and label.
- Clean as you go — it makes the whole session feel shorter.
Useful kit
You don't need much: two large baking trays, a big heavy pot, a sharp knife, a set of airtight containers in two or three sizes, and labels or masking tape and a marker.
Planning for different households
Singles and couples often do best with components and the freezer, so meals don't get repetitive. Families usually benefit from a mix of full meals for busy nights and ingredient prep for nights with more time. Read our family meal-prep guide for detailed advice.