Meal prepping can be a total life saver when it terms with money and time saving. They also ensure you are gaining the right nutrients in your meals throughout the week. However, the shelf-life of those meals differ with each food group. As well as how long their nutritional value can last.
With this in mind, Trilogy Nutrition has put together the ultimate meal prepping cheat sheet. So you can ensure you are working efficiently and productively when prepping all of your favourite meals.
Lets begin by understanding why the nutritional value of a meal can deplete over time when stored in a fridge. In most cases, before we even think about our groceries, most produce has already been stored for days or in transport. According to professor of food science and human nutrition Barbara P. Klein; Fruits and vegetables can lose up to a whopping 50% of nutrients and vitamin C during a given week. So, ensuring you are storing your foods correctly will help maintain their nutritional value.
Fridge Life for Meal Prepping
Lasts 1 – 3 Days
Although some of your favourite foods may come into this category, their unfortunate shelf-life is kept very short. So, when food prepping try go for foods that last the full week and keep those within this category at a smaller portion. You can still prep these foods but keep in mind the time-frame in which they should be consumed.
- Smoothies (1 day)
- Pork Sausage (2 days)
- Beef Burgers (2 Days)
- Minced Beef, Chicken, Turkey (2 days)
- Overnight Oats (3 days)
- CousCous (3 days)
Lasts 4-5 Days
- Vegetable Soup (4 Days)
- Steak (4 Days)
- Poultry Sausage (4 Days)
- Fish (4 Days)
- Pasta + Salads (5 days)
Lasts 6 – 7 Days
- Rice (6 Days)
- Cooked Eggs and Vegetables (7 Days)
- Quinoa (7 Days)
- Lentils (7 Days)
- Bacon (7 Days)
Tips On Shelf Life:
There are a few useful tips when storing certain foods that you should keep in mind. These include;
- Combining ingredients in your meal prep can impact its shelf life.
- Do not re-freeze a meal after you have frozen it once. This can allow harmful bacteria to grow.
- Due to fruit oxidising, eating overnight oats or smoothies should be eaten within the first 24 hours.
- Do not freeze cooked eggs.
- Invest in good quality containers.
We hope this has simplified your Meal Prepping Sundays! Get cooking!