Meal Prep 101: How to Safely Store and Reheat Cooked Food

Meal prepping saves time, money, and stress — but only if you store and reheat food the right way. Done poorly, it can lead to soggy meals or, worse, food poisoning. Here’s how to safely prep, store, and reheat your meals so they stay fresh, delicious, and safe all week long.

1. Cool Food Before Refrigerating

Don’t rush hot food straight into the fridge. Let it cool slightly for no more than two hours at room temperature before refrigerating. This prevents bacteria from growing in the “danger zone” — between 5°C and 60°C (40°F to 140°F).

Tip: Divide large portions (like stews or rice) into smaller containers so they cool faster and evenly.

2. Use Airtight Containers

Choose containers that seal tightly to prevent moisture and odors from spreading.

• Glass containers: Great for reheating directly in the microwave or oven.

• BPA-free plastic containers: Lightweight and perfect for freezing, but avoid microwaving them.

• Label and date each meal: Food can look similar after a few days — labeling helps you track freshness.

3. Fridge and Freezer Storage Times

Here’s how long common prepped foods last:

• Cooked chicken, meat, or fish: 3–4 days in the fridge, up to 3 months in the freezer.

• Cooked rice or pasta: 3–5 days in the fridge.

• Soups and stews: 3–4 days in the fridge, up to 2–3 months in the freezer.

• Roasted vegetables: 4–5 days in the fridge.

Tip: Use the “first in, first out” rule — eat older meals first.

4. Safe Reheating Temperatures

Always reheat food until it’s piping hot — at least 75°C (165°F) throughout. Stir halfway when microwaving to ensure even heating. Avoid reheating food more than once, as this increases bacterial risk and affects flavor.

Microwave tip: Cover food with a damp paper towel or microwave-safe lid to retain moisture and prevent splatters.

5. Freezing Done Right

If you won’t eat a meal within a few days, freeze it.

• Portion meals individually before freezing — easier to thaw just what you need.

• Leave a little space at the top of the container (liquids expand when frozen).

• Defrost safely in the fridge overnight — not on the counter.