How to Meal Prep for the Week
Meal prepping turns one focused cooking session into a week of ready-to-eat meals that save time and cut food waste. Plan a short menu, batch-cook shared ingredients, and store portions safely so a good meal is always within reach.
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1. Pick Recipes That Share Ingredients
Choose two or three recipes built around the same base ingredients, such as chicken, rice, and broccoli, so one shopping trip covers every meal. Limit yourself to one protein, one grain, and two vegetables for the week. This keeps costs…
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2. Write a Weekly Menu and Grocery List
Map out which meals you will eat over the next five to seven days, counting breakfasts, lunches, and dinners. Turn the menu into a grocery list grouped by store section: produce, protein, pantry, and dairy. Check your pantry first and…
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3. Shop Once With a Sorted List
Do the entire week's shopping in a single trip, working through your sorted list aisle by aisle to avoid backtracking. Buy shelf-stable staples like rice, oats, and canned beans in larger quantities, and pick produce that keeps well, such…
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4. Prep Proteins, Grains, and Vegetables First
Start by washing and chopping all vegetables, then trimming and seasoning proteins, and finally measuring grains, so raw and ready-to-eat items never share a cutting board. Use separate boards for raw meat and produce, and wash hands…
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5. Cook Components in Batches on Sheet Pans
Roast vegetables and proteins on two sheet pans at 200 degrees Celsius while a large pot of grains simmers at the same time. Cook plain, lightly seasoned components rather than full dishes, so the same chicken and rice can become several…
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6. Cool Food Quickly Before Sealing Containers
Spread hot food in shallow containers and refrigerate it within two hours of cooking, because sealing steaming meals traps heat and speeds up bacterial growth. Divide large batches into smaller portions so they cool fast, and never leave…
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7. Portion Meals Into Labeled Airtight Containers
Divide cooled components into single-serving airtight containers, pairing a protein, a grain, and a vegetable in each. Mark each container with the meal name and the date it was cooked, and keep sauces or crunchy toppings in separate…
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8. Store and Reheat Meals Safely Through the Week
Keep cooked meals in the fridge at 4 degrees Celsius or below and eat them within three to four days, freezing anything meant for later in the week. Reheat leftovers until they are steaming hot throughout, and only reheat a portion once.…