Meal Prep for Busy Weeks: A Beginner Plan

An hour or two on the weekend can make weeknight meals faster, cheaper and less stressful.

Meal prep sounds like a big project, but it can be as simple as preparing a few building blocks you can mix and match during the week.

Plan around a few staples

Choose two proteins, two or three vegetables and one or two grains for the week. That is enough to make several different meals without eating the same plate every day.

A simple prep session

• Cook a pot of rice, quinoa or another grain
• Roast a tray of mixed vegetables
• Bake or grill a batch of chicken, fish, tofu or beans
• Wash and chop fruit and salad greens
• Make one sauce or dressing to tie things together

Store it well

Glass or BPA-free containers make it easy to see what you have. Most cooked foods keep well in the fridge for a few days; freeze portions you will not use soon.

Mix and match during the week

The same ingredients can become a grain bowl on Monday, a wrap on Tuesday and a stir-fry on Wednesday. A different sauce or spice blend keeps things interesting.

Start smaller than you think

If a full prep session feels like too much, just prepare lunches, or just cook a double batch of dinner and save half. Small wins build the habit.

This article is for general information only and is not a substitute for advice from your doctor or another qualified health professional.