Meal prepping is the solution for anyone who wants to save time, eat healthier, and waste less food. Whether you have a busy work week or just don't feel like cooking every day, with a little preparation, you'll never find yourself staring hungrily at an empty fridge again. In this blog, we answer the most frequently asked questions about meal prepping.

Meal prep: the solution for a healthy meal

After a long day at work, driving to the supermarket and preparing an elaborate healthy meal is the last thing you feel like doing. You're busy and still want to squeeze in an hour of exercise. Then meal prepping is for you. You prepare a number of meals (as healthy as possible, of course!) for the rest of the week, store them in sturdy food storage containers, and you're all set for the rest of the week!

What can you meal prep?

Meal prep is surprisingly versatile! You can prepare much more than just evening meals. Consider:
•    Breakfast: Overnight oats, oatmeal muffins, smoothies (without liquid), and boiled eggs.
•    Lunch: Salads (store separately from dressing), wraps, and pasta or couscous salads.
•    Snacks: Cut vegetables, hummus, nut mixes, and banana bread.
•    Dinner: Curries, rice dishes, soups, stews, and casseroles.
In fact, you can meal prep almost anything, as long as you pay attention to the shelf life and how well the dish reheats or stays tasty when cold.

Which dishes can you meal prep?

The best dishes for meal prep are nutritious, have a long shelf life, and are easy to reheat. A few favorites are chicken with vegetables and rice, vegetarian chili, pasta pesto with chicken or tofu, couscous with roasted vegetables, and ramen or noodle soup (store the broth separately).
Be sure to use ingredients that don't quickly become limp or watery, such as cucumber or lettuce.

What are the best meal prep containers?

The right containers really make a difference. Choose BPA-free, airtight, and stackable containers to keep your food fresh and your refrigerator organized.
Sunware's food storage containers are an excellent choice. These containers are:
•    Airtight and leak-proof
•    Suitable for the freezer, refrigerator, microwave, and dishwasher
•    Available in different sizes, so you can vary them per meal
•    Transparent, so you can easily see what's inside
Their durability and practical designs are perfect for anyone who wants to get serious about meal prep.

How do you start meal prepping?

Start simple. You don't have to cook for the whole week right away. Follow these steps:
1.    Choose 2–3 recipes that you like and that keep well.
2.    Make a shopping list and buy everything at once.
3.    Buy a number of ingredients at the supermarket that can be used for different dishes (this also helps prevent food waste).
4.    Schedule one time during the week (e.g., Sunday afternoon) to cook.
5.    Divide everything into portions in good containers that seal well and are freezer and microwave safe.
6.    Check your leftovers in the refrigerator. What is about to expire? Use it in your meal and don't throw any food away.
7.    Meals prepared? Let them cool for about half an hour before putting them in the freezer or refrigerator.
8.    Label with the date so you know what to eat and when.
Tip: Start with evening meals and expand to lunch or snacks once you're in the rhythm.

How long can you store meal prep in the refrigerator?

Most meals will keep for 3 to 4 days in the refrigerator. Here is a handy overview:
• Cooked rice/pasta: 3 days
• Cooked meat/fish: 3 days
• Soups/stews: 4 days
• Salads without dressing: 2–3 days
Want to prepare for the whole week? Freeze half and take it out halfway through the week.

What are the advantages of meal prepping?

Once you start meal prepping, you won't want to do anything else. You'll be more relaxed after a busy day at work, and it's the perfect way to maintain a healthy lifestyle. You'll reduce food waste, you won't have to waste time wondering “What are we eating tonight?”, and it will help you eat fewer unhealthy snacks and fast food.