We love any method of meal prepping that creates easy, nutritious, delicious, and convenient foods. Lately we’ve been working on semi-shelf stable meal prep kits for fast weekday dinners with the flexibility of pivoting if we aren’t feeling it that night. Shelf stable foods, like canned foods, are great for the pantry as they last practically forever, but not literally, and can be purchased anytime then used as you need them.
Semi-shelf stable means they can last longer than normal raw foods, which only last about a week in the fridge or on the counter, but not as long as canned foods. This is a great method for getting healthy, raw ingredients into your meal routine while having more flexibility for when you use them. There are a couple of methods and a bunch of ingredients that lend themselves well to this process. Not every food works well for semi-shelf stable meal prep kits though.
These quick meals require little cooking skills or time. Often just boiling some water or heating up components. You can whip up an entire meal in no time.
Best Ingredients for Semi-Shelf Stable Meal Prep Kits
These are the best ingredients for your semi-shelf stable meal prep kits as we have found at least. Not only do they work well but will also provide a well rounded, nutritious meal.
- Proteins:
- Canned tuna, salmon, or chicken
- Freeze-dried meats
- Shelf-stable tofu or vacuum-sealed tempeh
- Powdered eggs or egg substitutes
- Carbohydrates:
- Dried pasta, rice, quinoa, or couscous
- Dehydrated potatoes
- Whole grain crackers or flatbreads
- Vegetables and Fruits:
- Freeze-dried or dehydrated vegetables (bell peppers, mushrooms, peas, etc.)
- Canned tomatoes, beans, and corn
- Dried fruits like raisins, cranberries, and apricots
- Dairy and Dairy Alternatives:
- Powdered or shelf-stable milk
- Hard cheeses (e.g., Parmesan, aged cheddar) that last longer without refrigeration
- Shelf-stable plant-based milk (almond, soy, oat)
- Healthy Fats and Oils:
- Olive oil or avocado oil in small packets
- Nut butters (peanut, almond, cashew)
- Canned coconut milk
- Flavor Enhancers:
- Dried herbs and spices (basil, oregano, garlic powder, etc.)
- Shelf-stable sauces (soy sauce, hot sauce, mustard)
- Bouillon cubes or stock powder
How to Prepare a Semi-Shelf Stable Meal Prep Kit
Preparing your meal prep kit is about pairing simple ingredients strategically for a balanced meal that is also delicious.
- Choose a Base: Select a carbohydrate source such as pasta, rice, or quinoa. Great for energy and fiber.
- Add Protein: Incorporate a protein source like canned chicken, freeze-dried beef, or shelf-stable tofu for muscle growth and weight management.
- Incorporate Vegetables: Use freeze-dried or canned vegetables to enhance texture and nutrition with vitamins and more fiber.
- Enhance Flavor: Season with herbs, spices, or pre-made sauces for added depth.
- Prepare Efficiently: Follow simple cooking methods such as boiling water for pasta or rice, rehydrating dried ingredients, and mixing in sauces.
Why Prepare Semi-Shelf Stable Meal Prep Kits
Meal prep kits will make you look like a wizard in the kitchen. In no time at all you’ll have a full meal made. On top of that your meals will be nutritious and easy on the wallet. Avoiding food waste is one of the best ways to save money at the grocery store. Everyone deals with spoilage but with a balanced approach of fresh and shelf stable ingredients you can mitigate a lot of food waste.
These are also great kits to take with you camping or on travels where you’ll have minimal cooking supplies. You can still have the taste of home without carrying a ton of food or utensils. The shelf stable elements are also good to keep around in case of an emergency. Many people have lived through snow storms and hurricanes that knock out power for days. These foods can be a lifesaver when the roads or towns are shut down.
Try For Yourself
Everyone can benefit from learning to prepare some semi-shelf stable meal prep kits. It can take practice to find the right pairing of ingredients that you like. Try different sauces and seasonings. You’ll be amazed how much more convenient your cooking can become when you master the use of shelf stable foods with fresh ingredients.
In the meantime, check out our weekly meal plans for inspiration.
