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How to Meal Prep Grains

Quinoa, farro, brown rice, and couscous stored in meal prep containers and ZipLoc bags

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If weekday meals feel harder than they should, this simple grain meal prep system gives you a fridge or freezer full of fluffy, ready-to-use grains for bowls, salads, sides, and quick dinners.

Ingredients

Scale

Instructions

  1. Clear counter space and set out sheet pans for cooling. Have a fine-mesh strainer, timers, and labeled storage containers or freezer bags ready. This step saves serious time later.
  2. For each grain, bring a large pot of well-salted water to a rolling boil. You want plenty of water so the grains cook freely, just like pasta.
  3. Add 1 cup of each grain to boiling water and cook uncovered until tender with a pleasant bite. There’s no measuring ratios and no absorption guessing. Cook grains in order from longest to shortest cooking time if using multiple pots, or one at a time if preferred.
  4. Once a grain is cooked, pour it into a fine-mesh strainer and shake off as much excess water as possible. This step is key for fluffy texture.
  5. Spread each drained grain onto a sheet pan in an even layer. Let cool completely so steam escapes and grains stay separate instead of turning mushy.
  6. Once cooled, portion grains into individual containers (½–¾ cup) or store in larger containers for family-style use. Label with grain type and date.

Refrigerate for up to 4 days or freeze for longer storage. Reheat gently in the microwave or on the stovetop.

Notes

Nutrition will vary depending on which grain you prepare and how much you serve. For accurate nutrition information, calculate values based on the specific grain you’re using.