Meal prepping

Meal prepping means preparing multiple meals in one go and storing them for later. That way, you always have a quick, healthy option ready on busy days.

Why does this work?

It saves you time on hectic days.

How does it work?

Think of meal prepping as cooking in "bigger batches" and dividing the results into containers:

• You cook a base (grains, protein, vegetables).
• You divide everything into airtight portions.
• You store the portions in the fridge or freezer.

How do you get started with meal prepping?

• Plan a weekly menu: choose simple, healthy recipes you enjoy.
• Write a shopping list: buy what you need and avoid impulse purchases.
• Choose recipes that keep well: soups, stews, baked chicken, roasted vegetables.
• Invest in good containers: glass or BPA-free plastic, suitable for the fridge, freezer, and microwave. Label with the date and contents.
• Set a regular prep day: many people choose Sunday, but any day works as long as it fits your routine.
• Cook once, eat twice: make double portions and freeze the extra for later.

Important! Keep meals varied: fill half of each container with vegetables, add sufficient protein, and use healthy fats. Cool meals within 2 hours to ensure food safety.

Conclusion

Meal prepping saves time, money, and stress — and helps you make healthy choices consistently. Plan your menu, cook in bulk, use good containers, and keep food hygiene in mind. That way, a nutritious meal is always ready and waiting. Good luck!

Want to know more?

• Voedingscentrum - How do I meal prep?
• Gezond Leven - Meal prepping: save time on busy days
• Mealime