How to Meal Prep for the Week
Spend 2 hours on Sunday and have ready-to-eat meals all week.
6 min read
Kitchen SkillsMeal prep is about cooking smarter so weeknights are easier. Batch-cook proteins, grains, and veggies, then mix and match for variety.
1
Plan Your Meals
Choose 2-3 proteins, 2-3 carbs, and 3-4 vegetables. Write a shopping list.
2
Shop Once, Prep Once
One grocery trip, then 2-3 hours of batch cooking. Multitask: roast while grains cook.
3
Cook Proteins in Bulk
Roast or grill 2-3 proteins. Season simply so you can flavor differently throughout the week.
4
Batch-Cook Grains
Cook big batches of rice, quinoa, or pasta. They reheat well.
5
Prep Vegetables
Wash, chop, roast or steam. Keep some raw for salads.
6
Portion into Containers
Label with day or contents. Stack in fridge for grab-and-go.
7
Keep Sauces Separate
Store dressings and toppings separately to prevent sogginess.
8
Mix and Match
Combine components differently each day for variety.
Pro Tips
- Freeze half if cooking for one.
- Prep breakfast too: overnight oats, egg muffins.
- Keep canned beans and rotisserie chicken for busy weeks.