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Why You Should Try Meal Prepping - Definition + Benefits + Recipes


Ever heard of ‘meal prepping’ and its wonderful benefits? In this article, learn more about what meal prepping is as well as its advantages. To help you start your meal prep journey, we have compiled some recipes for you to try on your first week.


What is meal prepping?

According to Alina Peter, a registered dietician, meal prep or meal preparation is the concept of preparing big batches of food ahead of schedule.


What are the benefits of meal prepping?

1. Saves time and energy

Allot 2-3 hours of preparing food for the week on Sunday night. Doing so will save you time thinking, worrying about, and cooking food during weekdays.

2. Less stress

Sometimes, thinking about your next meal becomes stressful. With meal prepping, you do not have to worry about that since you have prepared your week-long meals before the workweek has even started.

3. Less pricey

When you have no time for cooking, food takeout is the way to go! However, ordering food from different restaurants every day is not economical. Home-cooked meals will always be the better option while prearranged home-cooked meals is the best!

4. Better relationship with food

Meal prepping will make you learn more about food nutrition. Plus, eating healthy will make you crave less unhealthy foods!

5. More control on portion size

When your meals are pre-portioned, you will be less likely to overindulge or keep eating even when you are full. 

6. Prevents food waste

When you know exactly what you’re going to make, you can buy the right ingredients in the right portion. Hence, no vegetables sitting in your refrigerator for too long!


Who could try meal prepping?

Meal prepping is a great help to busy people who want to save time so... EVERYONE COULD TRY IT!

Here are some recipes you could try!

1. Egg Fried Rice

 Yield: 4 servings


  • 2 tablespoons vegetable oil divided
  • 6 large eggs
  • salt & pepper
  • 2 onions, diced
  • 3 tablespoons ginger, grated
  • 2 carrots, peeled and finely chopped
  • 1 bell pepper, diced
  • 2 cups baguio beans, cut into small pieces
  • ¼ cup soy sauce
  • 1 tablespoon sesame oil
  • 3.5 cups cooked and cooled rice (day-old recommended)
  • ¼ teaspoon salt 


  1. Heat 1 tablespoon of oil over medium heat in a large wok or pan. Beat the eggs together, season with salt and pepper, then add to the heated pan. Cook the eggs, scrambling, until cooked through. Transfer the eggs to a clean bowl.
  2. Add the remaining tablespoon of oil to the wok or pan. Add the onions and ginger, and cook for 3 minutes. Add the carrots, bell pepper and green beans, and cook for another 5 or so minutes, until cooked to your liking. Add the soy sauce, sesame oil and rice to the pan and stir until everything is evenly distributed.
  3. Fold in the eggs.
  4. Taste and add more salt if necessary.

Storage + Reheating Tips
Store in meal prep containers in the fridge for up to 4 days. Reheat in the microwave or the frying pan until steaming hot.



2. Chicken, Rice, and Broccoli

 Yield: 4 servings


For the Rice:

  • 2 cups water
  • 1 cup jasmine rice

For the chicken:

  • 4 small-medium boneless skinless chicken breasts or thighs about 4 oz each
  • 1 teaspoon brown or granulated sugar
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 2-3 cups broccoli florets
  • water for steaming


  1. Cook rice.
  2. To cook the chicken: Rub chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper. Heat 1-2 tablespoons oil in a large heavy-duty pan or skillet over medium-high heat.
  3. Add the chicken to pan and cook for 5-6 minutes on the first side without moving, until the undersides develop dark grill marks. Flip the chicken breasts using a pair of tongs or a fork and cook the other side for 5-6 minutes. Turn off heat and allow chicken breasts to rest in pan for at least 5 minutes before cutting.
  4. To steam broccoli: There are two ways to cook the broccoli. To blanch the broccoli on the stove-top. Boil water in a large pot. Add broccoli florets to pot and blanch for just 1 minute. Remove from the pot. To steam in the microwave: Place broccoli in a microwave-safe bowl and add water 3 tablespoons water to the bowl. Cover with a ceramic plate or plastic wrap. Microwave on high for 3 minutes.
  5. To assemble: Cut the chicken into slices or small bite-size pieces. Use a 1 cup measuring cup to evenly spoon 1 cup of rice into each meal-prep container (4 total) Top the rice with slices chicken and broccoli florets. Cover and refrigerate for you to 4 days. To reheat microwave on high for 2 minutes or until steaming.

Storage + Reheating Tips
Store in meal prep containers in the fridge for up to 4 days. Reheat in the microwave or the frying pan until steaming hot.


3. Peanut Ginger Tofu Stir-fry

Yield: 4 servings


  • 4 6-ounce fish fillets
  • 2 cloves garlic crushed and diced
  • 3 tablespoons olive oil or melted butter
  • 2 tablespoons lemon juice
  • 3 teaspoons fresh Parsley or dried
  • 1 teaspoon Oregano fresh or dried
  • salt and pepper to taste
  • 1 large zucchini sliced
  • 1 cup baby carrots cut in halves
  • 2 cups broccoli florets fresh or frozen
  • 1/2 lb asparagus tough ends removed
  • 2 cups cooked rice for meal prepping


  1. To prepare the tofu: Remove the tofu from its package, drain all water, and sandwich between two paper towels and two plates. Place a heavy item like a can on the top plate. Press for at least 30 minutes.Cut the pressed tofu horizontally into three slabs, then cut into ½ inch cubes. 
  2. To cook the Stir-Fry: In a small jar or salad dressing shaker, combine the peanut butter, soy sauce, water, maple syrup, sesame oil, red pepper flakes and ground ginger. Stir or shake up until smooth and completely combined.
  3. Heat oil in a large pan over medium heat. Add the veggies, and cook, stirring occasionally, for 5-7 minutes, until slightly tender and bright green. Transfer to a clean plate.
  4. Add 1-2 more tablespoons of oil to the pan and add tofu. Cook for 10-15 minutes, turning as needed, until tofu is golden and crispy.
  5. Pour the sauce evenly over the tofu. Toss and heat sauce through for 1-2 minutes. Remove pan from heat so the sauce doesn't over-reduce.

Storage + Reheating Tips
Store in meal prep containers in the fridge for up to 4 days. Reheat in the microwave or the frying pan until steaming hot.


True enough, meal prepping has a lot of advantages like saving time and energy. But, you can still save more time and energy by purchasing your ingredients through Safe Select PH: The #1 Premium Online Palengke in Metro Manila. Enjoy and good luck on your meal prep journey!