Guides · Technique & kitchen
Meal prep substitution guide
Ingredient swaps that hold up in the fridge and freezer, how long each keeps, which containers suit which foods, and four ways to organize a week of cooking.
Quick reference
4 groupsRough shelf life for cooked meal prep by group
| Group | Fridge | Freezer |
|---|---|---|
| Proteins | 3–4 days | 3 months |
| Grains | 4–5 days | 6 months |
| Vegetables | 3–5 days | 6 months |
| Dairy | 7–10 days | 3 months |
Protein substitutions
4 swapsProtein alternatives that store well and reheat cleanly
| Out of | Use | Keeps for | Notes |
|---|---|---|---|
| Chicken breast | Tofu, tempeh, seitan, mushrooms, chickpeas3–4 daysrefrigerated3 monthsfrozenMarinate before cooking for better flavor retention after reheating | 3–4 daysrefrigerated3 monthsfrozen | Marinate before cooking for better flavor retention after reheating |
| Ground beef | Lentils, mushrooms, TVP, walnuts + mushrooms, black beans3–4 daysrefrigerated3 monthsfrozenCook with umami-rich ingredients like soy sauce and mushrooms | 3–4 daysrefrigerated3 monthsfrozen | Cook with umami-rich ingredients like soy sauce and mushrooms |
| Fish | Tofu, tempeh, chickpeas, white beans, hearts of palm1–2 daysrefrigerated2 monthsfrozenUse firm tofu and season with seaweed for ocean-like flavor | 1–2 daysrefrigerated2 monthsfrozen | Use firm tofu and season with seaweed for ocean-like flavor |
| Eggs | Tofu scramble, chickpea flour, flax eggs, chia eggs, aquafaba3–4 daysrefrigerated1 monthfrozenTofu scramble freezes and reheats well, add turmeric for color | 3–4 daysrefrigerated1 monthfrozen | Tofu scramble freezes and reheats well, add turmeric for color |
Carbohydrate swaps
4 swapsStarchy alternatives that keep their texture when reheated
| Out of | Use | Keeps for | Notes |
|---|---|---|---|
| White rice | Brown rice, quinoa, cauliflower rice, wild rice, barley4–5 daysrefrigerated6 monthsfrozenCauliflower rice freezes well and reheats quickly | 4–5 daysrefrigerated6 monthsfrozen | Cauliflower rice freezes well and reheats quickly |
| Pasta | Zucchini noodles, spaghetti squash, shirataki noodles, lentil pasta, chickpea pasta3–4 daysrefrigerated2 monthsfrozenZucchini noodles should be stored separately and added fresh | 3–4 daysrefrigerated2 monthsfrozen | Zucchini noodles should be stored separately and added fresh |
| Bread | Lettuce wraps, collard wraps, portobello caps, sweet potato slices, cauliflower bread2–3 daysrefrigerated1 monthfrozenLettuce and collard wraps should be assembled fresh | 2–3 daysrefrigerated1 monthfrozen | Lettuce and collard wraps should be assembled fresh |
| Potatoes | Sweet potatoes, cauliflower, turnips, rutabaga, parsnips5–7 daysrefrigerated6 monthsfrozenSweet potatoes store and reheat better than regular potatoes | 5–7 daysrefrigerated6 monthsfrozen | Sweet potatoes store and reheat better than regular potatoes |
Dairy alternatives
4 swapsPlant-based dairy substitutes that suit meal prep
| Out of | Use | Keeps for | Notes |
|---|---|---|---|
| Milk | Almond milk, oat milk, coconut milk, soy milk, cashew milk7–10 daysrefrigerated3 monthsfrozenOat milk is closest to dairy milk in texture and taste | 7–10 daysrefrigerated3 monthsfrozen | Oat milk is closest to dairy milk in texture and taste |
| Cheese | Nutritional yeast, cashew cheese, tofu ricotta, vegan cheese, hemp seeds5–7 daysrefrigerated2 monthsfrozenNutritional yeast doesn't need refrigeration and adds cheesy flavor | 5–7 daysrefrigerated2 monthsfrozen | Nutritional yeast doesn't need refrigeration and adds cheesy flavor |
| Yogurt | Coconut yogurt, almond yogurt, soy yogurt, cashew yogurt, silken tofu7–10 daysrefrigerated2 monthsfrozenCoconut yogurt is thickest and most similar to Greek yogurt | 7–10 daysrefrigerated2 monthsfrozen | Coconut yogurt is thickest and most similar to Greek yogurt |
| Butter | Coconut oil, olive oil, avocado, vegan butter, tahiniRoom temperaturecoconut oil2 weeksrefrigeratedCoconut oil solidifies when cold, which makes it good for spreading | Room temperaturecoconut oil2 weeksrefrigerated | Coconut oil solidifies when cold, which makes it good for spreading |
Vegetable swaps
4 swapsVegetable alternatives that keep their crunch and nutrition
| Out of | Use | Keeps for | Notes |
|---|---|---|---|
| Lettuce | Spinach, kale, arugula, cabbage, mixed greens3–5 daysrefrigerated1 monthfrozenKale and spinach hold up better in meal prep containers | 3–5 daysrefrigerated1 monthfrozen | Kale and spinach hold up better in meal prep containers |
| Tomatoes | Sun-dried tomatoes, roasted red peppers, cherry tomatoes, tomato paste, canned tomatoes5–7 daysrefrigerated6 monthsfrozenSun-dried tomatoes add intense flavor and store well | 5–7 daysrefrigerated6 monthsfrozen | Sun-dried tomatoes add intense flavor and store well |
| Onions | Shallots, leeks, green onions, onion powder, fennel2–3 weeksrefrigerated6 monthsfrozenGreen onions should be stored with roots in water | 2–3 weeksrefrigerated6 monthsfrozen | Green onions should be stored with roots in water |
| Bell peppers | Poblano peppers, Anaheim peppers, roasted peppers, pepper powder, capsicum1–2 weeksrefrigerated6 monthsfrozenRoasted peppers have more flavor and store better | 1–2 weeksrefrigerated6 monthsfrozen | Roasted peppers have more flavor and store better |
Containers
4 kindsWhat each kind of container does well, and where it falls short
| Container | Pros | Cons | Best for |
|---|---|---|---|
| Glass containersBest for most meal prep items | Non-reactive, microwave safe, dishwasher safe, you can see what is inside | Heavy, can break, more expensive | Soups, stews, casseroles, leftovers |
| Plastic containersLightweight and affordable option | Lightweight, inexpensive, stackable, many sizes | Can stain, not always microwave safe, may warp | Dry items, snacks, cold foods, freezer storage |
| Silicone bagsReusable alternative to plastic bags | Reusable, freezer safe, take little space, easy to clean | Limited shapes, can be expensive, not microwave safe | Marinades, freezer storage, portions, liquids |
| Vacuum sealedLongest freshness and storage time | Longest storage, no freezer burn, take little space | Needs a sealer, more expensive, slower | Meat, fish, long-term storage, bulk buys |
Meal prep methods
4 methodsBatch cooking4 tips
Cook large quantities of food at once
- Soups, stews, chili and braises freeze well; anything built on lettuce, cucumber or a cream sauce does not.
- Portion as soon as it is cool enough to handle, so it chills fast and reheats in one go.
- Label every container with what it is and the date.
- One pot of grains or beans can be the base of three different meals in the week.
Prep components5 tips
Prepare individual components separately
- Wash and chop vegetables in advance.
- Cook grains and proteins separately.
- Make sauces and dressings ahead.
- Store components separately.
- Mix together when ready to eat.
Freezer meals4 tips
Prepare complete meals for freezing
- Cool completely before freezing, then freeze flat in bags so it stacks and thaws fast.
- Leave headspace in jars and tubs: liquids expand as they freeze.
- Label with contents and date.
- Thaw in the refrigerator overnight, not on the counter.
Mason jar meals5 tips
Layer ingredients in mason jars
- Put wet ingredients at bottom.
- Layer dry ingredients on top.
- Keep dressing separate.
- Use wide-mouth jars.
- Shake before eating.
Also on file
One ingredient at a time
Every ingredient has its own card: the swap, the amount, and every option stamped.