The key to maintaining your diet, and eating healthy food on the reg, is planning and meal prep. The catch is, by the time you get to the end of the working week some, if not all, of your meals have started going bad, and usually you’re too scared to open the containers to find out. To counter any unwanted food spoilage, and ensure your hard day spent on meal prep hasn’t gone to waste, you need to start using trusted ingredients in your meals that will last longer than a teenage romance during Spring Break. Below you will find 7 ingredients that will flavor your meals, provide you with amazing health benefits and best of all – last the entire work week.
7 Staple Meal Prep Ingredients That Will Last Your Entire Working Week
1) Marinated Grilled Vegetables
Marinating grilled vegetables in olive oil, salt and vinegar has been a staple in the diets of many Mediterranean families for centuries. Add a little Italian flavor to your meals with these awesome ingredients that last up to 3 to 4 months in the fridge.
2) Fermented Vegetables
Fermented vegetables, like sauerkraut and Kimchi, not only provide wonderful goodness for the ecosystem of your gut but also serve as tasty side dishes when added to a number of meals. Fermented vegetables will last roughly 2 months if kept in the refrigerator after the fermenting process.
3) Canned Tuna
Canned tuna, this protein source will outlive the human race, even after a nuclear fallout. Make sure you keep a few of these tins handy for the times your meal requires a little extra protein.
4) Coconut Oil
Because the fat from coconut oil is predominantly saturated, it has a longer shelf life compared to other unsaturated fats. Coconut oil can be stored either in a cool cupboard or the refrigerator for 1 to 4 years.
Potatoes will last for months if they are kept in a cool place and the dark. It’s important that you don’t store them anywhere near onions, as both potatoes and onions emit moisture and gasses that cause each other to spoil faster than desired.
To keep your carrots fresher for longer, and absorb any moisture they release, put them in the refrigerator wrapped in paper towels and place them in a plastic bag. Keeping them in a plastic bag will help protect them against ethylene-producing foods like apples, bananas, and blueberries, which will spoil your carrots and other ethylene-sensitive foods.
Garlic, the powerhouse of any meal. This versatile ingredient not only provides support for your immune system, but it also has the power to turn any dish from a boring plain Jane into an exotic Mediterranean delicacy. Kept in a dry location at room temp, garlic can last up to four months before spoiling.