Sunday meal prep changed my weeknights. Couple hours on Sunday, actual food ready to go all week. Game changer for eating well when you’re busy.
The Basic Approach
Pick 2-3 proteins, cook them all. Chicken thighs, ground beef, maybe some salmon. Season differently for variety.
Roast a sheet pan or two of vegetables. Whatever’s in season or on sale. They reheat fine.
Make a grain base – rice, quinoa, farro. Keeps all week refrigerated.
Mix and Match
Same ingredients, different meals. Chicken with rice and roasted broccoli Monday. Same chicken shredded over salad Tuesday. Chicken tacos Wednesday. Variety without starting from scratch.
Container Strategy
Glass containers with good lids. Portion into individual servings if you want grab-and-go lunches. Or keep components separate and assemble fresh.
What Keeps Well
Roasted meats – great for days. Grains – a week easy. Most roasted vegetables – 4-5 days. Fresh greens – prep but don’t dress until eating.
Some things don’t prep well. Fried food gets soggy. Delicate herbs wilt. Learn what works through trial.
Time Investment
First few times take longer while you figure out your system. Eventually you get it down to 2-3 hours for a week of food. Less time than cooking daily, even if it doesn’t feel like it.
Start Small
Don’t try to prep every meal immediately. Start with lunches. Or just prep proteins. Build the habit before going all-in.
