Meal prep for a whole week: Plan and store your meals

Preparing meals for an entire week using food boxes is an effective way to save time, money and reduce food waste. By planning your week's meals in advance, you can ensure that you always have healthy and nutritious food ready, no matter how busy your day is. In this guide, we go through how you can do meal prep and store your meals in the best way.

Advantages of meal prep

Meal prep offers many benefits, both for your health and your everyday life:

• Save time: By preparing all meals at once, you save time during the week.
• Economical: Cooking in larger quantities helps you save money by reducing food costs and avoiding impulse purchases.
• Reduce food waste: When you plan and store your meals, you reduce the amount of food that needs to be thrown away.
• Healthy choices: By planning meals in advance, you can ensure that you eat balanced, nutritious meals every day.

Explore our lunch boxes to find the best containers for your prepared meals.

How do you plan meal prep for a week?

The key to successful meal prep is careful planning. Here are some steps you can follow to prepare meals for an entire week:

1. Plan your weekly menu: Decide which meals you want to prepare for the week. Be sure to include a mix of proteins, carbohydrates, and vegetables to create balanced meals.
2. Create a shopping list: Once your menu is ready, write a shopping list so you have all the ingredients ready for cooking.
3. Set aside time for meal prep: Pick a day, usually Sunday, to prepare and cook all of your meals.
4. Prepare and Portion: When all meals are ready, divide them into glass lunch boxes and store in the refrigerator or freezer depending on when you plan to eat them.

Examples of meal prep menus

Here are some examples of simple and nutritious meals that are perfect for meal prep and can be stored in our food boxes .

Chicken with sweet potatoes and vegetables

Ingredients:

• 4 chicken breasts
• 2 sweet potatoes, diced
• 1 broccoli, divided into florets
• Olive oil, salt and pepper

Instructions:

1. Grill or fry the chicken until cooked through.
2. Roast sweet potatoes and broccoli in the oven with olive oil, salt and pepper at 200 degrees for about 20 minutes.
3. Divide the chicken, sweet potato and broccoli into glass food containers and store in the refrigerator.

Quinoa with beans and vegetables

Ingredients:

• 2 dl quinoa
• 1 can of black beans
• 1 bell pepper, chopped
• 1 zucchini, diced
• Olive oil, salt and pepper

Instructions:

1. Cook the quinoa according to the instructions on the package.
2. Fry peppers and zucchini in olive oil until soft.
3. Stir in the black beans and quinoa with the vegetables and distribute in vacuum lunch boxes .

How do you store your meals?

To keep your meals fresh and nutritious throughout the week, proper storage is essential. Here are some tips to store your meals in the best way:

• Refrigerator: Store meals that you plan to eat within the next 3-4 days in the refrigerator.
• Freeze: Store meals that you want to save longer than 4 days in the freezer. Use glass lunch boxes that can withstand both the freezer and the oven.
• Vacuum food boxes: Use vacuum food boxes to extend shelf life and preserve nutrition and taste.

Frequently asked questions about meal prep