Meal Prep Like a Pro: The 3–2–1 Method to Cut Waste

Food waste usually hides in “I’ll use it later.” Let’s fix that with 3–2–1:

The 3–2–1

• 3 proteins: e.g., chicken thighs, beans, tofu (cook or marinate)
• 2 carbs: rice + potatoes, or pasta + quinoa
• 1 veg tray: roasted mixed veggies (double batch)

Storage Windows

• Cooked meats: 3–4 days in the fridge; freeze portions for longer.
• Cooked grains: 3–4 days in airtight containers.
• Sauces: Varies—see Condiments and item pages like Pesto.

Label Like You Mean It

Name + date on everything. If you freeze it, add reheat notes to prevent rubbery leftovers.

See our All Items ebook for quick shelf-life tables, or jump to Produce for best-by windows on fragile veg.