Meal prep has an image problem. People picture a row of identical containers of chicken and broccoli, eaten with growing resentment by Thursday. That version of meal prep fails because it ignores a basic fact about human beings: we get bored.
A more flexible approach works better. You prepare building blocks, then combine them differently across the week. It takes about an hour, and it leaves the daily decision of what to eat almost entirely solved.
The formula
Every satisfying meal is roughly the same four things:
- A protein: chicken, eggs, fish, tofu, beans, lentils.
- A carbohydrate: rice, potatoes, pasta, bread, quinoa.
- Vegetables: roasted, raw, steamed or in a soup.
- A flavour: sauce, dressing, spice mix or something pickled.
Cook two of each and you have an almost endless set of combinations: grain bowls, wraps, salads, soups, stir-fries.
A 60-minute Sunday plan
You do not need to do all of this. Pick what suits your week.
| Minutes | Job |
|---|---|
| 0 to 5 | Preheat the oven. Put rice or grain on to cook. |
| 5 to 20 | Chop vegetables. Put a tray of them in the oven. |
| 20 to 35 | Cook the protein: a tray of chicken thighs, a pot of lentils, or a dozen eggs boiling. |
| 35 to 45 | Wash and chop raw vegetables and salad leaves. Make a dressing in a jar. |
| 45 to 60 | Portion, label and store. Wipe down. |
Clean as you go. If the kitchen is a mess at the end, you will not want to do it again.
Start small
The first time, prep only two things, such as a protein and a grain, or a big batch of soup. People who start with a complete week of five-day meals quit by the third week. Build up as it feels good.
Plan before you shop
Plan the meals first, then make one grocery list. The free Meal Planner & Grocery List lets you choose meals from a library of simple recipes, scale the servings and builds a combined, aisle-sorted list. That alone saves time and money.
Food safety basics
- Cool cooked food quickly and refrigerate within two hours.
- Eat cooked leftovers within three to four days, which is the guidance from the US Department of Agriculture. Freeze anything beyond that.
- Reheat until steaming hot all the way through.
- Cook rice, and cool it fast. Do not leave it at room temperature for long.
- Use clean containers, and keep raw and cooked foods separate.
Keep it interesting
- Rotate the flavour, not the base. The same chicken is Mexican with lime and cumin, and Mediterranean with lemon and oregano.
- Keep fresh things fresh. Prepare vegetables and sauces separately, and combine at the last minute.
- Add one new thing a week. A different grain, a new sauce, a fresh herb.
- Use the freezer. Soups, stews, cooked beans and burritos all freeze well, so you can build a stock of meals for the weeks when you cannot cook.
Budget benefits
Cooking in batches reduces waste and takeaway spending. Planning also keeps you from buying duplicates. The Budget Planner will show you what you spent on food versus what you planned.
What if you hate cooking?
Prepare less. Buy a rotisserie chicken and pre-washed salad. Use frozen vegetables, and canned beans. It still counts. The aim is having something decent in the fridge on the night you are tired, which is the night that matters.
This is general education, not medical or dietary advice. If you have allergies or a medical condition that affects what you can eat, check with a doctor or registered dietitian first.
General life-skills education, not medical, mental health, financial or legal advice. Adapt anything to your own circumstances. Disclaimer.