The 5 Golden Rules of Meal Prep

The 5 Golden Rules of Meal Prep


Meal prep is great in theory, but in reality, it can be quite tricky! 

Here are our 5 golden rules to help you smash your meal prep.

Avoid soggy bottoms 

Sandwiches might seem like a convenient meal prep option, but if you’re having spreads and salad alongside your wafer-thin ham, you might want to give them a miss if you're going to avoid soggy bread. 

If you cannot resist a sarnie, pack it all separately and add your salad and sauces just before you’re going to eat it! 

Get the container right 

Sounds simple but making sure you have the right container is crucial when it comes to meal prep and there is a lot more to consider than you might think.

First things first, you want to make sure your container is leak-proof and airtight - the last thing you want is a bag full of salad dressing!

Next, you want to think about whether your container is suitable to be thrown into the microwave.

 If you’re a plastic container lover, but you’re worried about BPA, try and avoid using older, scratched containers as these are more likely to leak this chemical when heated (or go for a glass alternative)

Similarly, check that your container is freezer-friendly to protect your foods taste and texture. 

Can you reheat rice? 

Chicken and rice is a favourite meal prep option, but it raises the ultimate meal prep question – can you reheat rice? 

Yes, you can, but there are certain rules you have to follow. 

You need to make sure that you’re storing it correctly beforehand. If rice is left standing at room temperature, it produced bacteria that then multiply and produce toxins. 

To avoid this, make sure you cool the rice as quickly as possible, keep it in the fridge and eat it within 24 hours. When it comes to reheating your rice, make sure it is hot all the way through before you eat it and only do this once. 

If you follow these rules, your chicken and rice staple should be fine! 

Pasta Problems 

Pasta is another popular carb used in meal prep, but it’s not the most appealing when it cools down. 

To stop is going dry and sticking together, you can toss the cooked pasta with olive oil, which will help to prevent it from sticking together. 

If you’re bored of pasta, why not switch it up for quinoa, which is a great alternative that is also a complete protein –a great meal prep option if you’re vegan.

Something’s fishy 

Fish might be delicious but, just like with rice, there are certain rules you have to follow. Reheating fish in the microwave is risky business, not to mention you might not be the most popular person in the office. 

However, if you have to, try and make sure you reheat it slowly and on a low temperature, adding a splash of water every so often to ensure it doesn’t dry out. 

It might be a little time consuming, but it is better to do the salmon justice – after all, you are stinking the office out for it.  

These are some of our meal prep golden rules? What are yours? 

What is your go-to meal prep recipe? Share it in the comments below. 


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