Meal preparation, or how to plan healthy meals? These tips will make cooking easier

One common trend in healthy eating is what is called meal prep. To a large extent, it is about planning a meal a few days in advance and being able to reheat it. Many of these dishes are multifunctional. The sauce can be eaten with porridge or pasta or used as an ingredient in a nutritious soup. We looked at the trend called meal prep.


Meal preparation is an acronym for two English words: meal means meal and preparation. In practice, meal prep functions as pre-planning and preparing meals in advance. Mostly for a few days. It often takes the form of:

  • Prepare a specific food, such as tomato sauce and use it in several dishes (such as soups and soups)
  • You can prepare semi-finished products in advance (boiling groats, baking vegetables, making vegetable pastes)
  • Prepare ingredients for dishes (eg you can peel and chop onions, carrots, etc.). This way, your vegetable salad will be ready in no time.

Planning ahead for food saves time and money. The individual components of the dishes can be pasteurized, frozen or simply kept in the refrigerator.

In theory, this is nothing new. Parents often gave their children jars of prepackaged bijou, broth, or cabbage rolls, which they could quickly reheat for dinner.

Meal preparation caters to an increasingly busy lifestyle. In order to eat healthy, cheap, and delicious food, many people write a meal plan two to three days in advance. Thanks to this, at work, he can eat a quick salad based on porridge and vegetables, or drink a prepared fruit cocktail. Ready meals are suitable for heating in:

  • microwave oven,
  • oven,
  • Container
  • in the frying pan.

People who are concerned about whether a particular salad or soup will ferment over the next few days can focus on preparing and combining the semi-finished products before the planned consumption. For example, in the evening before the next working day.

There are a lot of tips on preparing meals in advance on Youtube. Dietitian Irina Usyak, author of Healthy Omnomnom, revealed in her recording “Common Mistakes During a Meal That Can Cause Poisoning” what not to do with food.

The first and most common mistake is holding food for a long time, but perhaps not the worst. Really, when I watch movies with meal prep in which someone makes 1 lunch for 5 days, makes it on Sunday and after putting it in the fridge, wants to eat it after 5 days, it will be tasteless, spoiled and can poison you – says the dietitian.

She adds that you will waste cooking time and money if your food goes bad. Irina Usyak adds that most pre-cooked meals will last up to three days. And if you want to eat something later, you have to put it in the freezer.
More tips from a nutritionist include:

  • Wet products have a shorter shelf life because they promote bacterial growth. For example, it can be seen with soft fruit or cooked porridge.
  • Acidic environment (pickled cucumbers will live longer than fresh cucumbers). It is worth preparing the ingredients for pickled vinegar.
  • Moldy food releases toxins, and even carcinogens. These foods should be eliminated.
  • The dietitian also encourages frequent and thorough washing of food containers and refrigerators. Thanks to this, it will decompose more slowly.
  • Frozen food should not be kept for a long time or re-frozen.
  • Dishes from fresh vegetables and fruits cannot be prepared in advance.

I’m just sad to see someone in the video is making porridge for this week. On the margins of cooked porridge do not keep this amount (in the refrigerator – editorial note). Fresh fruit slices are placed on top. How delicious this fruit is supposed to be at the weekend – adds Irina Usyak.

To maintain its nutritional value, keep it separate and add it just before consumption.

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