Meal Prep for the Week in Just 2 Hours A simple beginner plan — flexible components, not boring repeats.
Prep components, not finished meals. Grains + veg + protein + one sauce = different dinners all week.
Write 5 dinners on paper before you shop. Shared ingredients = less waste, less overbuying.
Grains cook themselves — put rice on first. Oven on at the same time. No wasted waiting.
Cut veg the same size so they cook evenly. Single layer on the tray — crowded veg steam, not roast.
Brown chicken, boil eggs, simmer lentils or crisp tofu. Keep seasoning simple — vary sauces later in the week.
A yoghurt-herb, peanut-lime or tomato sauce turns the same ingredients into totally different dinners.
Don't seal food while it's still steaming. Cool, refrigerate promptly, and eat within a few days.
Same prep, new meals: fried rice Friday, wraps, salads or soup from one flexible extra.
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