Not all foods are created equal when it comes to meal prep. Some stay fresh and delicious for days, while others go soggy, spoil quickly, or lose their texture. Knowing what works (and what doesn’t) makes meal prep smoother, safer, and tastier.

Meal-Prep Friendly Foods ✅

These foods hold their flavour and texture well, even after storage and reheating:

  • Cooked proteins: chicken, turkey, beef, salmon, tofu.

  • Cooked grains & legumes: rice, pasta, beans, quinoa, lentils.

  • Roasted or steamed veggies: carrots, broccoli, cauliflower, peppers, peas, cabbage.

  • Whole fruits: apples, oranges, grapes, berries (stored dry).

  • Healthy add-ons: cheese, nuts, seeds, dips like hummus.

Foods That Don’t Prep Well ❌

These tend to spoil quickly or lose appeal when stored:

  • Soft fruits (bananas, peaches, melon once cut).

  • Crunchy items (crisps, crackers, fried foods).

  • Leafy greens with dressing (go soggy fast).

👉 Pro Tip: Keep these as snacks or add them fresh on the day. For salads, always store the dressing separately!

Storage & Freshness Tips 🥡

  1. Invest in airtight, leak-proof containers.

  2. Use freezer-safe boxes for batch cooking.

  3. Keep proteins and veggies separate if you want to mix-and-match.

  4. Label and date your meals — aim to eat fridge-stored food within 3–4 days.

Mini Reflection

👉 Which foods do you already eat often that could be prepped ahead of time? Start with those to build confidence.

Book A Discovery Call