Meal prep: what to know

What the job involves, what changes the price, and what to ask a pro.

What meal prep is

A meal prep cook prepares and portions a set of meals ahead of time, packaged for the week, according to your tastes and dietary goals. People use meal prep when they want healthy home cooked food ready to eat without cooking every night.

Signs you need it

  • You want ready to eat lunches and dinners for the work week and no time to cook each day
  • You are following a diet plan and need the portions measured and packed for you
  • Your household is busy and the same few meals keep ending up as takeout
  • You want meals packed in containers you can grab on the way out the door
  • You want a cook to plan variety so the week does not feel repetitive

What the pro does

  • Takes your food preferences, dietary goals, allergies and the number of meals you need
  • Plans a weekly menu with a mix of proteins, grains and vegetables
  • Shops for the ingredients or uses the ingredients you provide
  • Cooks and portions the meals in a kitchen that meets the local food rules
  • Packs and labels each container with the name, the date and the reheating instructions
  • Delivers or hands over the meals on the agreed day and explains storage

What changes the price

Every job is different, so we do not publish prices. These are the things that move the quote up or down.

  • Number of meals and the number of days covered
  • Protein types and whether premium or specialty ingredients are used
  • Diet complexity, such as portion control or strict restrictions
  • Whether groceries are included or you buy them yourself
  • Container type and whether the meals are delivered
  • How many different menus the cook must plan each week

What a written quote should spell out

  • Number of meals, the days covered and the portion size for each
  • Groceries included or billed separately
  • Containers, labels and whether reheating instructions are included
  • Delivery or pickup method and the day it happens
  • Storage guide and the time each meal keeps in the fridge or freezer

Questions to ask before you hire

  • Where do you cook the meals, and what food permits and cards do you hold?
  • How do you label the meals, and how long does each one keep?
  • Can you cook for my allergies and dietary restrictions, and how do you keep them separate?
  • Do you freeze any meals, and how should I thaw and reheat them?
  • How do you plan the weekly menu so it does not repeat?
  • Do I need to be home for pickup or delivery?

Red flags

  • Cannot say where the meals are cooked or show a food handler card
  • Does not label the meals with dates and reheating instructions
  • Will not explain how long each meal keeps
  • Promises health or weight results without a plan or a dietitian
  • Wants to be paid in cash only with no written menu

What you can do yourself

You can batch cook a few simple meals each week, such as a pot of chili, roasted vegetables and a pan of rice. Cool cooked food quickly, store it in the fridge or freezer in sealed containers, and label it with the date. Hire a meal prep cook when you want a full week planned, measured portions, a menu that changes, or meals cooked to a diet you do not have time to plan.

Licenses and permits

Food businesses commonly need a health permit or a food handler card from the local office that oversees food safety. A cook who prepares and sells meals for others is commonly in that category. Ask the cook for its permit and check the rules where the meals are cooked.

Meal prep questions

How long do prepped meals last in the fridge?

Ask the cook for its storage guide for each meal. Cooked food has safe storage times, and the cook should label each container with the date it was made.

Can the meals be frozen?

Many can. Ask which meals freeze well, and how to thaw and reheat them so they stay safe and taste good.

Can I change the menu from week to week?

Yes. Ask the cook whether you can change the menu each week, and how much notice it needs.

About this guide

This national guide is written and checked by infinibell. Rules and conditions differ by place, so local pros are credited on guides for the cities they serve, not on national ones.

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