Master meal prep with our comprehensive guide! Learn ingredient substitutions, storage tips, and batch cooking techniques. Make meal prep easier with these time-saving ingredient swaps.
3-4 days fridge, 3 months freezer
4-5 days fridge, 6 months freezer
3-5 days fridge, 6 months freezer
7-10 days fridge, 3 months freezer
Protein alternatives that store well and reheat beautifully
3-4 days refrigerated, 3 months frozen
Tip: Marinate before cooking for better flavor retention after reheating
3-4 days refrigerated, 3 months frozen
Tip: Cook with umami-rich ingredients like soy sauce and mushrooms
1-2 days refrigerated, 2 months frozen
Tip: Use firm tofu and season with seaweed for ocean-like flavor
3-4 days refrigerated, 1 month frozen
Tip: Tofu scramble freezes and reheats well, add turmeric for color
Starchy alternatives that maintain texture when reheated
4-5 days refrigerated, 6 months frozen
Tip: Cauliflower rice freezes well and reheats quickly
3-4 days refrigerated, 2 months frozen
Tip: Zucchini noodles should be stored separately and added fresh
2-3 days refrigerated, 1 month frozen
Tip: Lettuce and collard wraps should be assembled fresh
5-7 days refrigerated, 6 months frozen
Tip: Sweet potatoes store and reheat better than regular potatoes
Plant-based dairy substitutes perfect for meal prep
7-10 days refrigerated, 3 months frozen
Tip: Oat milk is closest to dairy milk in texture and taste
5-7 days refrigerated, 2 months frozen
Tip: Nutritional yeast doesn't need refrigeration and adds cheesy flavor
7-10 days refrigerated, 2 months frozen
Tip: Coconut yogurt is thickest and most similar to Greek yogurt
Room temperature (coconut oil), 2 weeks refrigerated
Tip: Coconut oil solidifies when cold, perfect for spreading
Vegetable alternatives that maintain crunch and nutrition
3-5 days refrigerated, 1 month frozen
Tip: Kale and spinach hold up better in meal prep containers
5-7 days refrigerated, 6 months frozen
Tip: Sun-dried tomatoes add intense flavor and store well
2-3 weeks refrigerated, 6 months frozen
Tip: Green onions should be stored with roots in water
1-2 weeks refrigerated, 6 months frozen
Tip: Roasted peppers have more flavor and store better
Best for most meal prep items
Soups, Stews, Casseroles, Leftovers
Lightweight and affordable option
Dry items, Snacks, Cold foods, Freezer storage
Eco-friendly alternative to plastic bags
Marinades, Freezer storage, Portion control, Liquids
Maximum freshness and storage time
Meat, Fish, Long-term storage, Bulk items
Cook large quantities of food at once
Prepare individual components separately
Prepare complete meals for freezing
Layer ingredients in mason jars
Explore our complete collection of ingredient substitutes and cooking guides!