How to Meal Prep for the Whole Week

The mistake most people make: cooking everything at once, then watching half of it spoil by Wednesday. The solution is staggering — prep hardy proteins and grains Sunday, add fresh vegetables mid-week, and keep sauces separate until you eat.

Step 1 — Plan Your Menu

1. Pick 2–3 proteins (chicken breast, ground turkey, tofu, canned beans).
2. Choose 2–3 grains or starches (brown rice, quinoa, sweet potato, pasta).
3. Select 3–4 vegetables (broccoli, bell peppers, spinach, carrots—pick hardy types that store well).
4. Pick 1–2 sauces or seasonings to vary the flavor (teriyaki, lemon-herb, curry paste).
5. Write it down. This takes 10 minutes and prevents decision fatigue.

Step 2 — Shop Once

1. Buy all proteins, grains, and frozen vegetables at once (frozen lasts 3 months).
2. Skip fresh greens and soft vegetables until Wednesday if prepping for 7 days—they'll wilt.
3. Purchase airtight containers: at least 6–8 single-portion boxes (1000–1500 mL each).

Step 3 — Cook the Base (Sunday, 2–3 hours total)

1. Cook proteins: bake chicken at 190°C (375°F) for 25–30 minutes, or simmer ground meat in a large pot for 15 minutes. Aim for 1–1.5 kg (2–3 lbs) total.
2. Cook grains: brown rice takes 45 minutes, quinoa 15 minutes. Make 2–3 cups uncooked (yields 6–9 cups cooked).
3. Roast or steam vegetables: toss hardy veggies (broccoli, carrots, peppers) in oil, roast at 200°C (400°F) for 20–25 minutes. They'll stay firm.
4. Cool everything to room temperature before storage (prevents condensation and spoilage).

Step 4 — Portion and Store

1. Fill each container with: 120–180 g protein (palm-sized portion), 150 g grains (golf-ball size), 150 g vegetables (fist size).
2. Store in the fridge immediately: cooked proteins last 3–4 days, grains last 5 days, roasted vegetables last 4 days.
3. Keep sauces and dressings in separate small containers; add on the day you eat. This stops sogginess and extends shelf life by 2 days.

Mid-Week Refresh (Wednesday evening, 30 minutes)

• Add fresh vegetables: Buy salad greens, cucumber, tomato, or raw snap peas Wednesday morning. Toss into containers Wednesday night or eat fresh on the side.
• Rotate flavors: Monday–Tuesday: teriyaki sauce. Wednesday–Thursday: lemon-herb. Friday–Sunday: curry or hot sauce. Prevents boredom.
• Freeze extra protein: If you made too much, freeze in portions on Sunday. Thaw Thursday for a backup meal.

Pro tip: Batch-cook double portions of grains every Sunday—use them for breakfasts (grain bowls), lunches, or dinners. Cook once, eat three ways. And invest 5 minutes Sunday evening labeling containers with the date; mystery containers become mystery garbage by Friday.