It’s not uncommon to experience spoiled food now and then, especially when meal prepping. You’re not alone if you can relate to feeling pumped about having a healthy food supply, only to check back mid-week to discover mold and an unwelcome stench.

However, meal prepping can be a lifesaver when you adopt the right tips. And of course, you must only prep meals that have a good shelf life, such as:

1. Eggs

There are several ways you can prep eggs to last the week.

When hard-boiling, it’s best to avoid peeling the shell; it keeps better this way. You can also bake frittatas or an egg muffin as reasonable breakfast options. Deviled eggs also keep well.

Preservation shouldn’t be a problem when you have airtight containers. And they can last a whole week when stored well. However, the frittata may not taste as good after the fifth day.

2. Lentils and pulses

Lentils, chickpeas, garden peas, kidney beans, and other pulses are healthy sources that are great for meal prepping. You can soak them – aside from split peas and lentils, soaking pulses overnight softens and gives them a creamy texture.

Dried lentils can be pre-cooked; add some herbs and salt to enhance the taste, and simmer for twenty to thirty minutes.

While packaging, add broth or water from the simmering stage to prevent the lentils and pulses from dehydrating. You should also put them in airtight containers and last three days in the fridge.

But in the freezer, lentils and pulses can keep for three months!

3. Ground meat

Ground meat is one of the ultimate foods for meal preppers because you can use it for anything – sauces, meatloaf, burgers, and stews, you name it.

And you only need to pre-cook until it turns evenly brown. Then, put it in freezer bags, squeeze out the air, seal, and freeze.

4. Chicken

Chicken is a vital source of animal protein. It increases your meal options, too – pasta, salads, sandwiches, and grain bowls.

Although chicken breast is arguably the healthiest part, the thighs will be juicier even after spending some days in the freezer. Besides, you’ll get this part at a lower price.

It can be baked, slow-cooked, and poached; cut up the finished product and put the pieces in bags according to how you eat them. You can reheat them by spreading the pieces over a cookie sheet and covering them with foil.

5. Brown rice

White rice is less nutritious than brown rice because it has been processed. As such, meal preppers prefer the latter, which can be used for many dishes.

After boiling or cooking in a rice cooker, cool it and package it in an airtight or sealable container, and put it in the fridge.

6. Quinoa

Quinoa is excellent for cholesterol, blood sugar levels, diabetes, and cardiovascular diseases. It’s also loaded with antioxidants, making it popular among meal preppers.

Put a cup of rinsed quinoa in two cups of water and leave to soak overnight. Or, boil the grains and allow them to simmer until the water is absorbed. You can also use a rice cooker to prep this meal.

Store in an airtight container and put in the freezer.