Difficulty: Mixed
What is a useful first step in weekly meal prep?
A Plan meals and servings
B Buy food without a list
C Cook every recipe at once
D Ignore storage space
Answer: A. Plan meals and servings. Planning meals, servings, and storage helps organise preparation.
Which tool can help keep prepared portions organised?
A Damaged open boxes
B Raw-meat plates
C Clean food-safe containers
D Unwashed bags
Answer: C. Clean food-safe containers. Clean food-safe containers support portioning and storage.
Why label prepared meals with dates?
A Change the recipe
B Increase protein
C Replace refrigeration
D Track storage time
Answer: D. Track storage time. Date labels help people track how long food has been stored.
How can meal prep include protein variety?
A Repeat one food daily
B Use supplements only
C Skip all plant foods
D Rotate pulses, eggs, tofu
Answer: D. Rotate pulses, eggs, tofu. Rotating protein sources supports variety and accommodates preferences.
Which foods can be batch-cooked for plant protein?
A Sugar and oil
B Fruit syrup
C Lentils and beans
D Water and salt
Answer: C. Lentils and beans. Lentils and beans are pulses that can be batch-cooked.
What should happen to cooked food before refrigeration?
A Leave it out overnight
B Cool it promptly
C Keep it warm for hours
D Place near raw meat
Answer: B. Cool it promptly. Prompt cooling and refrigeration limit time at unsafe temperatures.
How can a large pot cool faster?
A Leave it on the stove
B Divide into shallow containers
C Store it covered while hot
D Put beside raw poultry
Answer: B. Divide into shallow containers. Shallow containers help large amounts cool faster for refrigeration.
Which temperature does FSSAI advise for cold food storage?
A Below five degrees Celsius
B Above sixty degrees Celsius
C Room temperature
D Near body temperature
Answer: A. Below five degrees Celsius. FSSAI’s Food Safety at Home guidance advises cold storage below 5°C.
What does hot holding above sixty degrees support?
A Cooling cooked meals
B Keeping food hot safely
C Thawing frozen food
D Chilling leftovers
Answer: B. Keeping food hot safely. FSSAI guidance says hot foods should be held above 60°C.
How should frozen meal-prep food be thawed?
A Leave it on a counter
B Place it in sunlight
C Keep near a heater
D Thaw in the refrigerator
Answer: D. Thaw in the refrigerator. Refrigerator thawing keeps food cold during the process.
What should be done before packing cooked chicken?
A Brown only the outside
B Cook it thoroughly
C Rely on its smell
D Leave the centre raw
Answer: B. Cook it thoroughly. Cook poultry thoroughly before cooling and packing it.
Which action prevents raw-meat juices reaching prepared meals?
A Place raw meat above them
B Use one open tray
C Leave meat uncovered
D Store raw meat below meals
Answer: D. Store raw meat below meals. Store raw meat covered below ready-to-eat or cooked foods.
How can meal prep reduce cross-contamination?
A Share one dirty knife
B Separate boards and utensils
C Reuse raw plates
D Reuse marinades
Answer: B. Separate boards and utensils. Separate equipment for raw and cooked foods reduces cross-contamination.
Why should a refrigerator not be overfilled?
A It removes food labels
B Cold air needs circulation
C It cooks leftovers
D It adds protein
Answer: B. Cold air needs circulation. Cold air must circulate to help maintain safe temperatures.
What should be checked on prepared meal labels?
A Ingredients and allergens
B Only container colour
C The logo size
D The meal photograph
Answer: A. Ingredients and allergens. Ingredient and allergen checks are important, especially for shared meals.
How can a vegan meal-prep box include protein?
A Eggs, curd, rice
B Chicken, cheese, peas
C Fish, yogurt, oats
D Beans, tofu, grains
Answer: D. Beans, tofu, grains. Beans and tofu are plant protein foods that can fit vegan meals.
Which food can add dairy protein to a lunch box?
A Fruit juice
B Sugar syrup
C Cooking oil
D Plain curd
Answer: D. Plain curd. Curd is a dairy food that can contribute protein.
What does a serving size on a package label mean?
A Personal prescription
B Whole package always
C Required meal portion
D Reference for nutrition values
Answer: D. Reference for nutrition values. Serving size is the reference amount used for nutrition information.
Which detail can help compare meal-prep ingredients?
A Package colour
B Protein per serving
C Brand mascot
D Font size
Answer: B. Protein per serving. Nutrition panels can compare protein and other nutrients per stated serving.
What can a shopping list help prevent?
A Food safety checks
B Meal variety
C Label reading
D Missing planned ingredients
Answer: D. Missing planned ingredients. A shopping list based on a plan helps ensure ingredients are available.
How can a weekly menu avoid repetitive meals?
A Use one recipe daily
B Vary recipes and protein foods
C Remove all vegetables
D Avoid planning
Answer: B. Vary recipes and protein foods. Rotating recipes and protein foods supports dietary variety.
What can add fibre to a meal-prep box?
A Cooking oil
B Sugar syrup
C Fruit soda
D Vegetables and pulses
Answer: D. Vegetables and pulses. Vegetables and pulses contribute dietary fibre.
Which action helps keep cooked eggs safe for prep?
A Leave them warm overnight
B Chill them promptly
C Store beside raw chicken
D Keep them uncovered
Answer: B. Chill them promptly. Perishable cooked eggs should be refrigerated promptly.
How should meal-prep chicken be reheated?
A Warm only the top
B Leave the middle cold
C Serve it partly frozen
D Heat it thoroughly
Answer: D. Heat it thoroughly. Reheat leftovers thoroughly before eating.
What should be done with food left too long at unsafe temperatures?
A Taste it to decide
B Discard it safely
C Add spices
D Reheat only the surface
Answer: B. Discard it safely. Time and temperature matter; do not rely on taste to judge safety.
Why use separate containers for raw and cooked foods?
A Prevent contamination
B Change nutrient levels
C Reduce serving sizes
D Improve the label
Answer: A. Prevent contamination. Separate containers help prevent raw foods contaminating cooked meals.
What can be prepared ahead for quick protein-rich meals?
A Uncooked raw meat
B Open dairy at room temperature
C Cooked beans in portions
D Unlabelled sauces
Answer: C. Cooked beans in portions. Cooked beans can be portioned and safely chilled or frozen for later meals.
Which cooking step helps prepare dried beans safely?
A Cook them until tender
B Eat them dry
C Warm them briefly
D Store them uncooked
Answer: A. Cook them until tender. Proper preparation and thorough cooking make dried beans suitable to eat.
How can whole grains fit meal prep?
A Add only sugar
B Avoid all sides
C Cook grains in batches
D Store cooked grains warm
Answer: C. Cook grains in batches. Batch-cooked grains can pair with vegetables and protein foods; store them safely.
What is a practical way to portion family meals?
A Use needs and preferences
B Copy one person’s serving
C Fill all boxes equally
D Use a fixed rule
Answer: A. Use needs and preferences. Family members can have different needs and preferences, so portions need not be identical.
Why should meal-prep portions not be a strict personal prescription?
A Packages set personal needs
B Everyone needs the same amount
C Needs and appetite vary
D Portions never change
Answer: C. Needs and appetite vary. Individual needs and appetite can vary over time.
Which action can reduce food waste during meal prep?
A Plan meals around ingredients
B Buy without checking stock
C Cook unlimited portions
D Discard safe leftovers
Answer: A. Plan meals around ingredients. Planning meals around available ingredients can reduce avoidable waste.
What should be done with leftover ingredients nearing their date?
A Ignore storage labels
B Leave them warm
C Use safely in planned meals
D Mix with raw meat
Answer: C. Use safely in planned meals. Use ingredients according to their storage and date guidance.
Which item can add protein to a make-ahead salad?
A Chickpeas
B Fruit syrup
C Sugar cubes
D Ice
Answer: A. Chickpeas. Chickpeas are pulses that can add protein to a salad.
How can allergens be controlled when prepping shared meals?
A Share all utensils
B Guess from appearance
C Clean equipment and label foods
D Remove visible pieces
Answer: C. Clean equipment and label foods. Clean equipment, ingredient checks, and clear labels help manage allergen cross-contact.
What can be used instead of dairy in vegan prep?
A Fortified soy drink
B Cow’s milk
C Paneer
D Curd
Answer: A. Fortified soy drink. A suitable fortified soy drink can replace dairy; check nutrition labels.
Why check sodium in packaged meal-prep sauces?
A Sodium is protein
B Labels omit ingredients
C Some sauces add salt
D Every sauce is low sodium
Answer: C. Some sauces add salt. Packaged sauces can add sodium, so compare labels and use suitable amounts.
Which seasoning can add flavour without only adding salt?
A Herbs and spices
B Seasoning cubes
C Extra soy sauce
D Salt crystals
Answer: A. Herbs and spices. Herbs and spices add flavour without relying solely on salty seasonings.
How should marinated raw poultry be stored before cooking?
A Leave it on the counter
B Place above cooked food
C Keep it refrigerated
D Store in sunlight
Answer: C. Keep it refrigerated. Marinate raw poultry in the refrigerator.
What should be done with a marinade that touched raw poultry?
A Boil before reuse
B Serve it uncooked
C Pour onto salad
D Leave it warm
Answer: A. Boil before reuse. Boil marinades that touched raw poultry before reusing them.
Which container feature can help with meal prep?
A Cracked glass
B Tight-fitting food-safe lid
C Unsealed paper
D Raw-food tray
Answer: B. Tight-fitting food-safe lid. Food-safe containers with secure lids help protect prepared meals during storage.
What can make a meal-prep breakfast more varied?
A Use only sweet drinks
B Skip all food groups
C Add grains and protein
D Repeat one item
Answer: C. Add grains and protein. A varied breakfast can include grains, protein foods, and fruit or vegetables.
Which statement about protein supplements in meal prep is accurate?
A They are mandatory daily
B They replace every meal
C They guarantee muscle growth
D They are optional for many
Answer: D. They are optional for many. Supplements are not required for everyone and do not replace a varied diet.
When should someone on a therapeutic diet plan meal prep?
A With their care team
B Using an online slogan
C Copying a friend
D Ignoring clinician advice
Answer: A. With their care team. A treating clinician or dietitian can tailor meal planning for a medical condition.
Why should prepared food be covered in the refrigerator?
A Make it cook faster
B Protect it from contamination
C Add dietary fibre
D Change its protein
Answer: B. Protect it from contamination. Covering food protects it from drips and contamination.
Which meal-prep method supports food safety during cooling?
A Keep a deep pot warm
B Leave food out all night
C Use shallow containers
D Stack hot containers tightly
Answer: C. Use shallow containers. Shallow containers cool food more quickly than a deep pot.
What should be checked before eating a frozen prepped meal?
A Container colour
B Brand name
C Meal photo
D Storage and reheating instructions
Answer: D. Storage and reheating instructions. Follow safe storage and thorough reheating instructions.
How can meal prep remain flexible?
A Plan alternatives and leftovers
B Use one rigid menu
C Ignore schedule changes
D Discard every extra meal
Answer: A. Plan alternatives and leftovers. Flexible planning can account for schedule changes and safe use of leftovers.
Which principle best guides healthy meal prep?
A Only protein counts
B Variety, safety, and balance
C One fixed portion rule
D Maximum supplements
Answer: B. Variety, safety, and balance. Meal prep works best when it considers food variety, safe storage, and individual needs.
What does first-in, first-out storage encourage?
A Hide older food
B Mix dated containers
C Use older stock first
D Ignore food dates
Answer: C. Use older stock first. Using older safely stored items first can help limit waste; always check storage and safety.