Meal prepping is a fantastic way to save time and eat healthier throughout the week. However, knowing how to effectively portion and store your meals can make all the difference in maintaining freshness and convenience. Here are three diverse, practical examples of meal prep portion sizes and storage solutions that will help you optimize your cooking experience.
Using mason jars for meal prep is a creative and visually appealing way to store salads, grains, or snacks. This method not only keeps ingredients fresh but also makes it easy to grab and go.
For instance, if you’re preparing a week of salads, layer your ingredients in a mason jar starting with the dressing at the bottom, followed by sturdier vegetables (like bell peppers or cucumbers), proteins (like chicken or chickpeas), and finally greens at the top. This keeps everything fresh until you’re ready to eat. When it’s time to enjoy your salad, just shake it up!
The typical portion size for a salad meal prep jar is about 16 ounces. You can easily fit a balanced meal in this size while keeping it visually appealing.
Notes: You can also use pint-sized jars for snacks like cut-up veggies and hummus, or nuts and dried fruits. Just remember to always keep the dressing separate until you’re ready to eat to maintain freshness.
Bento boxes are a wonderful way to store a variety of meal components in one compact container. These are especially great for balanced meals that include protein, carbohydrates, and vegetables.
Imagine you’re prepping a couple of days’ worth of lunch. In a bento box, you might allocate one section for grilled chicken (about 4 ounces), another for brown rice (around 1 cup), and a third for steamed broccoli (about 1 cup). This method allows you to mix and match flavors and textures while keeping everything organized and portioned.
The ideal portion size in a bento box is around 1.5 to 2 cups total, which gives you enough space to include multiple food groups.
Variations: Feel free to customize your bento boxes with different proteins (like tofu or fish), grains (quinoa or couscous), and seasonal vegetables. You can also get creative with sauces to enhance the flavors.
When cooking in bulk, freezer-friendly containers are your best friend! This is perfect for soups, stews, and casseroles that can be made ahead and stored for future meals.
For example, if you make a big batch of chili, portion it into freezer-safe containers of about 2 cups each. This portion size is perfect for a hearty meal for one or can serve as a side dish for two. Make sure to leave some space at the top of the container before sealing, as liquids expand when frozen.
When you’re ready to enjoy your chili, simply thaw it in the fridge overnight or warm it up directly from the freezer in a pot.
Notes: Label your containers with the date and contents for easy identification. Soups and stews can typically last in the freezer for up to three months.
With these examples of meal prep portion sizes and storage solutions, you’ll be well on your way to a more organized and efficient cooking routine!