How do I meal prep efficiently?Updated 2 months ago

Quick Answer

Use the recipe swap feature to select meal prep-friendly options from the Explore section. Scale recipes to larger serving sizes for batch cooking, and look for recipes that store and reheat well. All CENTR recipes include full nutritional information approved by nutritionists.

Finding Meal Prep-Friendly Recipes

Using the Swap Feature

1. Go to Home > My Plan > Meals
2. Find recipes you want to replace with meal prep options
3. Tap the swap button on those recipes
4. Browse Explore for meal prep-friendly alternatives
5. Select recipes that work well for batch cooking

Look for recipes that:

• Store well in the refrigerator for 3-5 days
• Reheat without losing quality or texture
• Use ingredients with longer shelf life
• Can be portioned easily into individual servings

Batch Cooking Strategies

Scale Up Serving Sizes:

1. Open recipes you want to prep for the week
2. Adjust serving sizes to 6-8 portions (or more)
3. Ingredient quantities automatically recalculate
4. Cook larger batches at once

See "Can I customize portion sizes?" for detailed instructions on scaling recipes.

Choose Your Prep Day: Most CENTR members meal prep on Sundays or another day off. Set aside 2-4 hours for batch cooking multiple recipes.

Meal Prep Workflow

Before Cooking:

1. Review your meal plan for the week
2. Swap to meal prep-friendly recipes
3. Scale recipes to desired batch sizes
4. Generate your Shopping List with adjusted servings
5. Shop for all ingredients at once
6. Gather storage containers (airtight, microwave-safe)

While Cooking:

• Cook similar recipes together (all chicken dishes, then all vegetarian, etc.)
• Use multiple cooking methods simultaneously (oven, stovetop, slow cooker)
• Prep ingredients for multiple recipes at once (chop all vegetables together)
• Cook grains and proteins in large batches

After Cooking:

1. Let food cool to room temperature before storing
2. Portion into individual or family-sized containers
3. Label containers with recipe name and date
4. Store in refrigerator (3-5 days) or freezer (1-3 months)
5. Mark recipes as complete using the tick button

Storage Guidelines

Refrigerator Storage (3-5 days):

• Most cooked proteins, grains, and vegetables
• Soups and stews
• Prepared salad components (store dressing separately)
• Cooked pasta and grain bowls

Freezer Storage (1-3 months):

• Soups, stews, and chilis
• Casseroles and baked dishes
• Cooked proteins (chicken, beef, fish)
• Veggie burgers and patties

Best Practices:

• Use airtight containers to prevent odor transfer and maintain freshness
• Label everything with name and date
• Cool food before refrigerating or freezing
• Freeze in single or family portions for easy thawing
• Store sauces and dressings separately when possible

Reheating Tips

Microwave: Best for individual portions. Reheat until internal temperature reaches 165°F (74°C). Add a splash of water to prevent drying.

Oven: Ideal for casseroles and baked dishes. Reheat at 350°F (175°C) covered with foil.

Stovetop: Great for soups, stews, and stir-fries. Reheat on medium heat, stirring occasionally.

From Frozen: Thaw overnight in refrigerator when possible, or use microwave defrost function followed by reheating.

Time-Saving Strategies

• Cook once, eat twice: Make double batches and freeze half
• Prep ingredients ahead: Wash, chop, and portion vegetables for the week
• Use versatile bases: Cook plain chicken, rice, or quinoa to use in multiple recipes
• Assembly meals: Prep all components separately, assemble fresh each day (grain bowls, salads)
• Breakfast prep: Overnight oats, egg muffins, or smoothie packs save morning time

Beginner Meal Prep Tips

• Start small: Begin with 2-3 recipes for a few days, not the entire week
• Keep it simple: Choose recipes with 5-7 ingredients initially
• Invest in containers: Quality glass or BPA-free plastic containers make a difference
• Prep with a friend: Batch cooking is faster and more fun with company
• Don't forget snacks: Prep healthy snacks alongside meals

Common Questions

How long will prepped meals stay fresh? Most meals stay fresh 3-5 days in the refrigerator. Freeze extras if prepping more than a week in advance.

Can all CENTR recipes be meal prepped? Most recipes work well for meal prep. Some fresh salads and certain seafood dishes are best made fresh. Use the swap feature to find the most meal prep-friendly options.

Do I need special containers? Any airtight, food-safe containers work. Glass containers are ideal but BPA-free plastic is fine. Choose microwave-safe options for easy reheating.

How do I keep food from getting soggy? Store wet and dry ingredients separately when possible (dressings, sauces, crispy toppings). Assemble just before eating.

Need Help?

If you have questions about meal prep strategies or need recipe recommendations, contact our support team at [email protected]