Delivery on your desired date:
Storage location
Meal Prep Dishes: The Ultimate Guide + Scientific Shelf Life, Cost Analysis & 5-Day System
Meal prep dishes are the easiest way to save time in your everyday life, eat healthier, and save money at the same time—without having to stand at the stove every day. While most websites just throw a few recipes at you, here you get really solid information: scientifically proven shelf life data, a real cost calculator, and a clever 5-day system that actually works. And if you don't feel like cooking yourself, prepmymeal delivers ready-made meal prep dishes – frozen, with optimized nutritional values, high in protein, and perfectly portioned.
8 min. reading time
Carolin Schmitt
09.12.2025
This article shows you the best meal prep dishes with detailed shelf life tables, honest cost analysis, and a 5-day plan that actually works. If you want to save time, prepmymeal offers frozen, nutritionally optimized meal prep dishes that are ready to serve right away.
What exactly are meal prep dishes?
Meal prep dishes are nothing more than pre-cooked meals that you prepare in advance to last for 2–5 days. The advantages are obvious:
You save a lot of time
You automatically eat healthier and more consciously
Your wallet will thank you
No more stress with the eternal question "What shall I cook today?"
You can cook them in the traditional way, layer them in cold salads, or simply prepare them as individual components.
Why meal prep really makes sense – backed up by figures
How long do meal prep dishes really last? (The honest answer)
Here's some information that hardly anyone gives you: specific, scientifically based shelf life information. The values are based on recommendations from the BfR and food science.
The prepmymeal advantage: All meals are delivered to you frozen and can be stored for weeks without losing any nutritional value.
The 5 professional techniques for really good meal prep
You probably don't know these tricks yet—but they make the difference between okay and really good.
1. The layering technique for salads
(no more soggy food)
How to layer your salad correctly:
Dressing all the way down
Hard ingredients such as chickpeas or beans
Carbohydrates such as rice or couscous
Proteins
Leaf lettuce at the top
2. Keep components separate
Always store sauces and crispy toppings separately—otherwise everything will get soggy.
3. The freshness kick on the day of consumption
Add just before serving: lemon, fresh herbs, avocado.
4. The right cooking methods
Roasting instead of frying → stays aromatic longer
Sous-vide or gentle preparation → stays juicy
Sauté briefly, then leave to cook in the oven.
5. Always season protein first
This keeps meat or tofu tasty even after several days.
The 5-day component trick (how to avoid boredom)
Here comes the game changer: On Sunday, you only need to prepare three ingredients and you can conjure up five completely different dishes.
1
Basic carbohydrate:
quinoa
2
Protein:
lentil bolognese
3
Vegetables:
Colorful oven-roasted vegetable mix
This results in the following dishes:
What does meal prep really cost? (Honest comparison)
Here are the bare figures—no embellishment.
Conclusion: With meal prep, you can save 30–50% on your food costs. Or you can let prepmymeal cook for you if time is more important to you than the few dollars difference.
The 15 best meal prep dishes (quick, inexpensive, healthy)
1. Chicken with oven-roasted vegetables
2. Vegan lentil bolognese
3. Quinoa and vegetable bowl
4. Curry chicken with rice
5. Couscous salad with chickpeas
6. Chili sin Carne
7. Fried rice with vegetables
8. Overnight oats
9. Asian tofu bowl
10. Potato and vegetable stir-fry
11. Burrito wraps
12. Salmon with broccoli
13. Sweet potato stew
14. Mediterranean pasta
15. prepmymeal Frozen meals
Why prepmymeal meals are a good alternative
Deep-frozen
→ lasts for weeks
Chef quality
High Protein
for your fitness goals
No additives
portion control
for dieting or muscle building
Perfect for anyone who wants to prepare meals in advance but doesn't have the time (or inclination) to cook ahead.
Not interested in meal prepping?
No more meal prep stress and compromises—prepmymeal delivers freshly cooked meals right to your door.
ORDER NOW
QUESTIONS AND
ANSWERS.
Everything made with wholesome ingredients: rice, legumes, chicken, oven-roasted vegetables, curries, bowls, layered salads.
Depending on the food, 2–5 days (see the table above). Fish only lasts 1–2 days.
Yes, most dishes can be frozen for 2–3 months: curries, soups, Bolognese, chicken, vegetables.
Chili sin carne or oven-roasted vegetables with quinoa: inexpensive, quick to make, keeps well, can be frozen.
Using the layering technique: dressing at the bottom, salad on top – never mix beforehand.
Approximately $20–30 for 5 lunches. Compared to a cafeteria or delivery service, you save $20–40 per week.
Yes—you have complete control over ingredients, portion sizes, and nutritional values. Perfect for building muscle or losing weight.
BPA-free, airtight glass or plastic containers, preferably stackable and microwave-safe.
Follow us on social media
