Meal prep is a game-changer for busy professionals. Spend 2 hours on Sunday, and enjoy healthy, homemade meals all week long.
This beginner-friendly guide will walk you through everything you need to prep 5 days of nutritious meals.
Part 1: Planning (20 minutes) Decide on 3 main proteins (chicken, fish, tofu, etc.)
Choose 4 different vegetables you enjoy
Pick 2 healthy carb sources (rice, quinoa, sweet potato)
Plan 5 breakfast options (overnight oats, egg muffins)
Create your shopping list
Pro Tip: Start simple! Stick to familiar recipes and ingredients. You can experiment with new flavors once you're comfortable with the process.
Part 2: Shopping (30 minutes) Buy proteins in bulk (often cheaper per pound)
Get fresh vegetables (check sales for best deals)
Purchase whole grains and healthy fats
Don't forget containers (5-10 reusable containers)
Stock up on basic seasonings and spices
Part 3: Preparation (70 minutes) Proteins (25 minutes) Season and bake chicken breast at 375°F for 25-30 minutes
Prepare second protein while chicken cooks
Let proteins cool before portioning
Vegetables (20 minutes) Wash and chop all vegetables
Roast vegetables at 400°F for 20-25 minutes
Steam or sauté leafy greens if using
Carbohydrates (15 minutes) Cook rice or quinoa in rice cooker or stovetop
Roast sweet potatoes alongside vegetables
Portion into individual servings
Assembly (10 minutes) Divide proteins into 5 portions
Add vegetables to each container
Include carb portion with each meal
Label containers with dates
What You'll Need Large baking sheets (2-3)
Sharp knife and cutting board
Meal prep containers (glass or BPA-free plastic)
Storage bags for prepped ingredients
Labels and marker
Weekly Meal Prep Formula Breakfast Ideas:
Overnight oats with berries Egg muffins with vegetables Greek yogurt parfaits Smoothie prep bags (frozen fruits + greens) Lunch/Dinner Template:
4-6 oz protein 1-2 cups vegetables 1/2 to 1 cup complex carbs Healthy fat (avocado, nuts, olive oil) Storage Guidelines Important: Follow these food safety rules:
Refrigerate meals within 2 hours of cooking Consume refrigerated meals within 4-5 days Freeze meals if you won't eat them within 5 days Reheat to 165°F for food safety Common Mistakes Mistake: Prepping too many different recipes at once
Instead: Master 2-3 simple recipes first, then expand
Mistake: Not seasoning your food properly
Instead: Season proteins before cooking and keep extra sauce/dressing separate
Mistake: Storing everything in one big batch
Instead: Portion into individual containers for grab-and-go convenience
Time-Saving Hacks Use a rice cooker with timer function Buy pre-cut vegetables if budget allows Cook proteins in bulk (use slow cooker overnight) Prep ingredients that work for multiple meals Clean as you go to avoid a big mess at the end Your First Week Shopping List Proteins:
2 lbs chicken breast 1 lb ground turkey or tofu Vegetables:
2 lbs broccoli 2 bell peppers 1 bag spinach 2 sweet potatoes Carbs:
2 cups brown rice or quinoa 1 loaf whole grain bread Breakfast:
Oats Greek yogurt Eggs Berries Seasonings:
Olive oil Salt, pepper, garlic powder Your favorite herbs/spices Next Steps After mastering basic meal prep:
Experiment with international flavors (Thai, Mexican, Mediterranean) Try batch cooking soups and freezing portions Prep healthy snacks (energy balls, cut vegetables, hummus) Join TodoAid's meal prep community for recipe ideas Related Guides Maximize your health and productivity with these complementary guides:
Morning Routine Checklist Weekly Budget Review Meditation for Beginners 🎉 Congratulations! You've just saved yourself 5+ hours of cooking during the week and set yourself up for healthier eating habits. Your future self will thank you!
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