Protect your loved ones’ future from life’s uncertainties.
Variety is key
When you meal prep, avoid having only 1 recipe for the entire week. The lack of variety may lead to boredom and will not give your body with the nutrients it needs. Follow the healthy plate model to ensure a balanced and nutritious meal. Check out our "Build Your Own Suku-suku Separuh" article for ideas!
It might seem like meal prepping takes up a lot of time, but you can use different cooking methods to maximise your time in the kitchen. You can prepare an oven meal and 2 stovetop meals at once. Get creative and focus on healthier cooking methods such as steaming, boiling, stewing, roasting, grilling and baking. Start with the recipe that needs the longest cook time, then follow with the rest.
How to store and reheat foods safely
Refrigerate meals within 2 hours of cooking.
Thaw frozen foods or meals in your refrigerator overnight. Once the meal has defrosted, reheat and eat it within 24 hours. Do not refreeze.
Reheat your food to at least 75°C before you eat it. Eat refrigerated meals within 3-4 days and frozen meals within 3-6 months.
Not sure of what to cook? There are many easy recipes that are suitable for batch cooking. Try soup-based foods, stew, curry, fried noodles or rice and even pasta sauce. Here’s a simple recipe you can try too.
DIY ‘instant’ noodles
Prepare a pint-sized wide-mouth glass jar with a lid or other heatproof containers.
Place a flavour base, such as reduced-sodium soup stock, tom yum paste or miso paste in the bottom of the jar.
Top with cooked vegetables and shredded cooked chicken meat, tofu or a hard-boiled egg.
Add in cooked brown rice vermicelli, soba or other wholegrain noodles.
Garnish with more vegetables or herbs, such as coriander.
Cover with a lid and you can keep it in the refrigerator for up to 3 days.
When you’re ready to eat, fill the jar with boiling water and let it sit for 3 minutes before stirring.
Enjoy your DIY "instant" noodles!