Meal prep has a reputation for identical containers of plain chicken, rice and broccoli. It doesn’t need to be like that. The goal is simply to do the time-consuming parts of cooking in one session so that healthy meals are the easiest option all week.
Choose your style
Full meal prep
Cook complete meals and portion them into containers. It’s ideal for lunches at work and anyone who wants zero decisions during the week.
Ingredient prep
Cook a few versatile components, like a protein, a grain and roasted vegetables, then mix and match them into different meals. This option offers more variety and suits people who get bored easily.
Most people end up with a mix of both: fully prepped lunches and flexible components for dinners.
The 90-minute Sunday system
Step 1: Plan (10 minutes)
Pick two proteins, one or two carbs, two vegetables and one sauce. Write a shopping list organized by store section. Choosing recipes that share ingredients keeps costs and waste down.
Step 2: Start the oven first (5 minutes)
Heat the oven and get the slowest items going, such as a tray of chicken thighs or salmon and a tray of chopped vegetables.
Step 3: Stovetop at the same time (30 minutes)
While the oven works, cook grains, simmer a big pot of something like red lentil chili and hard-boil a batch of eggs.
Step 4: No-cook prep (20 minutes)
Wash and chop salad vegetables, mix a sauce or dressing, portion snacks like protein energy bites and pack smoothie freezer bags.
Step 5: Cool, portion and store (25 minutes)
Let food cool for no more than an hour before refrigerating. Portion into airtight containers and label anything you freeze.
How long does meal prep last?
- Cooked chicken, turkey and beef: 3 to 4 days in the fridge
- Cooked fish: 2 days in the fridge
- Cooked grains and pasta: 4 to 5 days
- Soups, chilis and stews: 4 to 5 days, or 3 months frozen
- Chopped raw vegetables: 4 to 5 days
A simple rule: prep for Monday to Wednesday, then either freeze the Thursday and Friday portions or do a quick 20-minute mini prep midweek.
Recipes that prep well
- Chicken burrito bowls
- Turkey taco rice bowls
- Turkey zucchini meatballs
- Greek yogurt chicken salad (store the filling separately)
Want the plan done for you?
Our 7-Day High-Protein Meal Plan includes the recipes, the shopping list and a timed Sunday prep schedule, so all you need to do is follow along.
