When I started my meal prep journey, I ambitiously aimed to prepare five to seven days’ worth of meals in one go. This turned out to be a huge mistake and a source of a lot of frustration. Not only did I get overwhelmed by preparing so many meals at once, but the meals often “went off” by the end of the week or just didn’t taste fresh anymore. I ended up throwing away food, which was disheartening.
You can meal prep for up to four days at a time. Scheduling two prep days per week ensures food safety, maintains taste and variety, reduces waste, and makes the process less overwhelming than prepping meals for an entire week in one go.
Read on to find out why you shouldn’t meal prep only once per week and how many times per week you should be preparing meals.
Table of Contents
Why Not to Meal Prep for a Full Week
Food Safety Risks
The first and arguably most important reason you shouldn’t meal prep only once per week is food safety. Most prepared meals maintain their freshness for up to four days in the refrigerator, according to the FDA (U.S. Food & Drug Administration). Preparing meals more than four days ahead of time is simply not safe and can cause foodborne illness.
Side note: You can safely store prepared meals in the freezer for up to six months. However, not all meals are freezer-friendly, and the quality of your meals can change when frozen.
Taste Deterioration
Another reason you shouldn’t meal prep only once per week is taste. Alongside freshness, prepared meals only maintain their quality for up to four days in the refrigerator. If you want your meals to remain tasty, you shouldn’t be preparing them too many days in advance.
Lack of Variety
Believe it or not, there are more reasons. One of the most popular arguments against meal prep is the lack of variety. A lot of people don’t want to eat “the same thing every day.” If you meal prep more than once per week, you still enjoy the convenience of not having to cook every day while introducing more variety into your weekly menu.
Food Waste Concerns
Food waste is another strong reason not to meal prep only once per week. If you prepare all your meals for the next five to seven days, you are bound to waste at least some of those meals. Realistically, there is always that one day in the week when you feel like going out for a sushi buffet date or lunch with your friends.
When you unexpectedly don’t manage to eat your prepared meal, you will most likely end up throwing it away. And is there anything worse than throwing away food?
Stress and Overwhelm
Last but not least, meal prepping all your meals for five to seven days can be incredibly overwhelming and stressful, especially if you are just starting out on your meal prep journey. Just don’t do it!
Optimal Meal Prep Schedule
How Many Days to Prep For
The key to meal prepping efficiently is to schedule a time slot two days per week to meal prep. It could be every Sunday and Wednesday, every Monday and Thursday, or any other two days that are convenient for your schedule.
On the days that you choose to meal prep, I recommend prepping three days’ worth of meals. Since most prepared meals maintain their freshness for up to four days, even when you skip a meal, you will never waste any food.
Following this meal prep strategy will give you the assurance that your meals are always safe to eat, taste fresh, and you’ll never eat the same thing all week again!
Freezer-Friendly Options
If you are focused on convenience and want to meal prep only once per week, make sure to prepare meals that are freezer-friendly for the second half of the week. Store those meals in the freezer until you are ready to eat them.
Sample 3-Day Meal Prep Plans
To help you prepare meals two days per week as efficiently as possible, I have developed a variety of 3-Day Meal Prep Plans. These plans include three days’ worth of breakfasts, lunches, and dinners. All the meals in the plans are nutritionally balanced and include sources of protein, starch, vegetables, and fat. They are designed for meal prep and will maintain their freshness and quality in the fridge for up to four days.
Below are a few examples you can try.
Meal Prep Plan: 3-Day High Protein Vegan Meal Prep [Soy-Free]
Looking to include more plant-based protein into your diet? It couldn’t be easier with this soy free, high protein vegan meal prep!
- Breakfast: Overnight Proats (Protein Oats)
- Lunch: Harissa Chickpea Wrap
- Dinner: Burrito Bowl
Meal Prep Plan: 3-Day Vegan Jar Meal Prep [Fall Recipes Edition]
No meal prep containers? No problem! Jar meal prep to the rescue. These meal ideas can be stored in jars:
- Breakfast: Apple Pie Overnight Oats
- Lunch: Apple Kale Salad In A Jar
- Dinner: Instant Minestrone Soup In A Jar
Meal Prep Plan: 3-Day Budget Vegan Meal Prep [Japanese Recipes Edition]
You can absolutely get a budget vegan meal prep done, without sacrificing taste and nutrition. Follow this easy plan to meal prep on a budget!
- Breakfast: Vegan Omurice (Japanese Omelet Fried Rice)
- Lunch: Japanese-Style Tofu “Egg” Sandwich
- Dinner: Vegan Teriyaki Eggplant Bowl
Final Thoughts
Meal prepping efficiently can be a game-changer for busy weeks. By prepping meals twice a week, you ensure that your food remains fresh, tasty, and varied. With these tips and meal prep plans, you’ll be on your way to mastering the art of meal prep. Enjoy the convenience, reduce stress, and minimize food waste. Happy meal prepping!
Did you find this post helpful? Don’t forget to let me know by leaving a comment below.
Love, Lien x
Lien Vanneste
How Many Days Can You Meal Prep For?
You can meal prep for up to four days at a time. Scheduling two prep days per week ensures food safety, maintains taste and variety, reduces waste, and makes the process less overwhelming than prepping meals for an entire week in one go.