9 Foods Perfect for Meal-Prepping Because They Actually Last All Week

Health

Bonus Tip: Chicken breasts may be the leanest, but for meal-prep purposes, thighs may be a better bet; their slightly higher fat content means they won’t become as dry in the fridge, plus they’re cheaper! Remember that it’s safest to reheat chicken only once, so warm up only the amount you plan to eat. Chicken is best reheated the way it was cooked, so spread the pieces on a cookie sheet, cover with aluminum foil, and place in a preheated 450-degree oven for about 10 minutes.

Grains

5. Brown Rice

Meal-Prep Method: Rinse one cup of short-grain brown rice in cold water. Add the rice to one and a half cups of boiling water and cook for about 30 minutes, covered. Let it sit for another 10 minutes before opening and fluffing with a fork. Cool, then store in shallow, airtight containers. You should get about five half-cup servings.

Bonus Tip: Cooked brown rice will keep for about five days in the fridge. To make it taste fresher, reheat only the portion you need for a given meal during the week. For speedy reheating, place the rice in a microwave-safe dish, sprinkle some water over the top, and cover the dish with a wet paper towel. Nuke on high heat until the rice is back to its steamy, springy self.

6. Quinoa

Meal-Prep Method: Rinse one cup of quinoa, then place it in a pot with two cups of water and a pinch of salt. Boil, then cover and reduce the heat, simmering for about 15 minutes until all the water is absorbed. Let it sit for five minutes before fluffing with a fork. Cool, then store in airtight containers. You should get about six half-cup servings.

Bonus Tip: Make quinoa last longer and taste even better by reheating it on the stovetop; add about two tablespoons of water for every cup of quinoa, plus a teaspoon of olive oil, and heat it in a pot for 10 minutes until it’s warmed through and fluffy.

7. Oatmeal

Meal-Prep Method: Have breakfast half-ready all week long by simmering one and a half cups of steel-cut oats in four cups of water and a pinch of salt for three minutes before turning off the heat. Once the mixture comes to room temperature, place the oatmeal in an airtight container. You should get about five servings.

Bonus Tip: Save even more time in the morning by packing the oatmeal into five individual containers and adding your favorite mix-ins. Before heading out the door, add a splash of water or milk to one jar, and reheat in the microwave—or just eat cold for the easiest overnight oats ever!

8. Pasta

Meal-Prep Method: Boil 10 ounces of pasta according to package directions, but take it off the stove when it’s just shy of al dente; you’ll want it slightly undercooked so that it’s not mushy when you reheat it during the week. Drain the pasta and rinse with cold water to stop the cooking process. Toss the pasta in a splash of olive oil and place it into a tightly sealed container. You should have about five one-cup servings.

Bonus Tip: Make your pasta last longer by storing it separately from sauces and add-ins. For a fast reheating option, bring a pot of water to a boil. Put your pasta in a metal strainer and dip it into the boiling water for about thirty seconds, or until it’s warmed through but not soggy.

...[ Continue to next page ]