Meal Prep Like a Pro

Not boring repetition — a smart system for healthy options.

Sunday System (2-3 hours)

Plan (15 min)

2 proteins, 2 grains, 3 vegetables.

Batch Cook

• Proteins: Bake chicken + cook ground turkey simultaneously
• Grains: Rice in one pot, quinoa in another
• Vegetables: Roast two sheet pans of mixed veggies

Prep Raw

• Wash and chop salad greens
• Slice fruits for snacks
• Make salad dressing
• Hard-boil eggs

Assemble

Glass containers. Mix and match combos.

Storage

• Fridge: 4 days
• Freezer: Soups/grains 2-3 months
• Keep sauces separate
• Label everything

Sample Week

• Mon: Chicken + quinoa + broccoli
• Tue: Turkey lettuce wraps
• Wed: Quinoa bowl + veggies + egg
• Thu: Chicken salad
• Fri: Turkey rice stir-fry

Invest 2-3 hours Sunday, save 5-7 during the week.