Weekly Meal Prep System
| Day | Task |
|---|
| Saturday | Plan 5-7 meals, write grocery list — shop once, cook once |
| Sunday | Batch cook 2-3 hours: roast vegetables, cook grains, grill proteins |
| Sunday (portion) | Divide into containers — label with date. Freeze extras. |
| Mid-week | Cook fresh greens/perishables (salads, avocado) — 10 min midweek refresh |
Batch Cooking Staples
| Category | Make Ahead | Stores For |
|---|
| Proteins | Grilled chicken, hard-boiled eggs, baked tofu | 4-5 days |
| Grains | Rice, quinoa, farro, pasta | 5-7 days |
| Roasted veg | Sweet potato, broccoli, peppers, cauliflower | 4-5 days |
| Sauces | Pesto, vinaigrette, hummus, salsa | 1-2 weeks |
Storage Tips
| Tip | Why |
|---|
| Glass containers | Microwave-safe, doesn't stain, lasts forever |
| Cool before closing | Hot food + sealed lid = condensation = soggy food |
| Label with date | Masking tape + Sharpie — prevents mystery containers |
Pro Tip: The Sunday meal prep session is your weekly superpower. 2 hours on Sunday saves 5+ hours during the week and prevents the 6 PM 'what's for dinner?' panic that leads to takeout. Start with just prepping proteins and grains — the rest is bonus.