How to meal prep safely: A microbiologist's step‑by‑step guide
Meal prepping is a great way to save money, spend less time in the kitchen and stick to a meal plan. But while cooking meals for the week ahead may be convenient, there can be real risks associated with eating bulk-cooked meals.
Meal prepping offers benefits like cost savings and reduced kitchen time, but it also carries food safety risks. The key to safe meal prepping lies in proper hygiene, cooking, and cooling techniques. To begin, always wash your hands thoroughly before and after handling raw ingredients, as they can harbor harmful bacteria and viruses.
Additionally, disinfect kitchen surfaces and equipment used in raw food preparation to prevent cross-contamination between raw and cooked dishes. Before cooking, ensure pots and pans are clean to minimize germs entering the meal. Avoid meal prepping if you have an upset stomach, especially if it's due to a virus like norovirus, as you can inadvertently spread germs through cooked meals.
Cooking raw ingredients to a safe temperature of 75°C (167°F) for at least two minutes is crucial to kill any pathogens. Use a cooking thermometer to verify that different parts of the food have reached the recommended temperature. When planning to save meals for leftovers, cool them within two hours of preparation and store them at low temperatures to slow down germ growth.
Divide large batches into smaller portions before cooling to ensure even and faster cooling. Place containers on a baking sheet set on ice or run them under cold water to speed up the cooling process. Once refrigerated, store meals in covered containers and consume them within two to three days. If you have excess portions, freezing is the best option, as it allows for long-term storage at -18°C (0°F), although taste and texture may deteriorate over time.
Be cautious with certain foods like ground meat and rice or pasta, which can harbor harmful bacteria like Bacillus cereus. Ground meat should be cooked to at least 75°C (167°F) to eliminate any pathogens, and reheating should only be done once to prevent further bacterial growth. Salads should be prepared and consumed immediately, as they can harbor microbes from lettuce and other ingredients.
By adhering to these hygiene, cooking, and cooling guidelines, you can enjoy the convenience of meal prepping while minimizing the risk of foodborne illnesses.
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