Meal prepping is an excellent way to save time, cut costs, and maintain a healthy diet. However, improper storage can lead to food spoilage, loss of nutritional value, and even health risks.
Knowing how long prepped meals last, the best containers for storage, and methods to extend freshness ensures your meals remain safe and delicious throughout the week.
How long do prepped meals last? A storage guide
The longevity of prepped meals depends on the type of food, storage conditions, and whether the meals are refrigerated or frozen. Here’s a general guideline:
Refrigerated meals: Prepped meals stored in the fridge typically last between 3 to 5 days. Freshly cooked meals that contain perishable ingredients like dairy, eggs, and seafood should be consumed within 2 to 3 days.
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Frozen meals: Freezing extends the shelf life significantly, with most prepped meals lasting 2 to 3 months in the freezer without losing taste or texture.
Proper temperature control is key. The refrigerator should be set at or below 4°C, while the freezer should be at -18°C.
Best containers for meal prepping & storing food
Selecting the right storage containers is essential for keeping meals fresh. Here are some of the best options:
Glass containers: These are highly durable, resistant to odours, and safe for both microwaving and freezing. They provide an airtight seal, which helps maintain freshness.
BPA-Free plastic containers: Lightweight and affordable, these containers work well for short-term storage but should be replaced when scratched or stained.
Silicone storage bags: A reusable and eco-friendly alternative to plastic bags, these are perfect for storing soups, sauces, and chopped ingredients.
Stainless steel containers: Ideal for salads and dry ingredients, though they are not microwave-safe.
How to keep prepped meals fresh for longer
Keeping prepped meals fresh requires more than just proper containers. Here are some expert-recommended strategies:
1. Cool food before storing
Placing hot food directly into the fridge can cause condensation, leading to bacterial growth. Allow meals to cool to room temperature before sealing and storing.
2. Use the right storage method
Refrigeration: Store meals in airtight containers and place them on the upper shelves where temperatures are more consistent.
Freezing: Wrap meals tightly in freezer-safe bags before placing them in airtight containers to prevent freezer burn.
Vacuum sealing: This removes air from the packaging, preserving freshness and preventing oxidation.
3. Store ingredients separately
Certain ingredients, like dressings and sauces, can make meals soggy if mixed in advance. Keep wet and dry ingredients separate until ready to eat.
4. Label and rotate your meals
Labelling each meal with the date of preparation ensures you consume them within the safe time frame. Following a “first in, first out” rotation system prevents food wastage.
5. Avoid overpacking containers
Leaving some space in the container allows for air circulation, keeping food fresh longer. Overstuffed containers can trap moisture, leading to quicker spoilage.
6. Use natural preservatives
Incorporating ingredients with natural preserving properties can extend freshness. Lemon juice, vinegar, and olive oil slow bacterial growth and oxidation.