Meal Prep for Busy Weeks: A Beginner's Guide

Meal prep doesn't mean eating the same chicken and rice for five days. It means doing a little work ahead of time so healthy choices are the easy ones.

Start small

Don't try to prep every meal. Pick one, like lunches or weeknight dinners, and do that well.

Prep ingredients, not just meals

Cook components you can mix and match all week:

• A protein or two: roasted chicken, baked tofu, hard-boiled eggs, a pot of beans.
• A grain: rice, quinoa, pasta or roasted potatoes.
• Vegetables: a sheet pan of roasted veggies plus washed, chopped raw ones.
• A sauce or two: pesto, a simple vinaigrette, salsa or peanut sauce.

Mix and match

Monday is a grain bowl, Tuesday tacos, Wednesday a big salad, Thursday a stir-fry, all from the same prepped basics.

Keep it safe

Most cooked food keeps three to four days in the fridge. Freeze portions for later in the week.

Gear that helps

Good containers that stack, a sheet pan and a big pot. That's it.

Cooking for one or two

Cooking for one or two can feel like too much work. Try making a full recipe and freezing individual portions for later in the week.

Kitchen shortcuts

• Pre-cut vegetables and rotisserie chicken save time.
• Slow cookers make soups and stews with little effort.
• Label and date containers with large, clear writing.

Many communities also offer meal programs, like home-delivered meals or group dining at senior centers.