Meal prep makes it easy to have fresh, healthy lunches and dinners ready to eat on busy days, though it may have you wondering how much do fresh meals cost? A little preparation makes this an affordable option when you follow some simple steps.

Meal Prep Made Simple

Start off simply by choosing one meal of the day to prepare. Many people opt to prep lunches to reduce extra spending and eating out. Nutritious meals include protein, fruits, vegetables and complex carbohydrates. Select some of your favourite food combinations as your ingredients so you’re actually excited about the final product.

Choose a protein that lasts several days

How long will fresh meals last can often depend on choosing the right protein. Chicken, salmon, and turkey breasts are lean protein meats that still taste great three to five days after being cooked and chilled for lunches. Cook several days’ worth of protein, then divide it into portions about the size of your palm.

Select colourful vegetables

Pick veggies you actually like. Broccoli, cauliflower and carrots are all great options for cooked vegetables, while bell peppers and fresh spinach or kale are good raw options. Using a variety of vegetables ensures your meals don’t taste identical day after day.

If you plan to cook your vegetables for prepped meals, don't cook them all the way. When you reheat them, they'll finish cooking and not be limp or mushy.

Keeping prepared meals fresh

Don’t let all your hard work go to waste. Want to know how to keep meal preparation fresh? The key is in the packaging. Wrap the items tightly in plastic wrap or store in a firmly sealed, lidded container. Keep meals in the refrigerator or chilled on-the-go until you are ready to eat.