Chapter 04 — Travel, Food & Lifestyle
How do I start meal prepping?
Prep components, not finished meals: one grain, one protein, two roasted vegetables, and one sauce. Mixed at serving time they make five different dinners instead of five identical ones you'll get bored of by Wednesday.
Follow-up questions
How long does meal prep last in the fridge?
Cooked grains and roasted vegetables keep three to four days; cooked chicken and fish three days. Anything longer should be frozen on day one.
What are the best containers for meal prep?
Glass with locking lids for reheating and stacking; they don't stain, don't hold odours, and go straight into the oven or microwave.
How much time does meal prep take?
About 90 minutes for five days once you have a routine, most of it hands-off oven time you can overlap with other tasks.
Which foods don't meal prep well?
Dressed salads, crispy fried food, avocado, and anything breaded. Keep those components separate and add fresh.
How long does prepped food last?
3–4 days refrigerated for cooked meats and grains; leafy greens should be stored dry and dressed just before eating.
Best containers?
Glass with silicone lids — microwave-safe, don't stain, last for years.
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