Meal Prep 101: Cook Once, Eat All Week

Effective meal prep is not about eating the same container of chicken and rice five days in a row. The key is component prep: cook versatile bases that can be mixed and matched throughout the week. Roast a large batch of vegetables, cook a pot of grains, prepare one or two proteins, and make a versatile sauce. On Monday you might have rice with roasted vegetables and peanut sauce. Tuesday becomes a grain bowl with the same vegetables and a tahini dressing. Wednesday the protein goes into a wrap with fresh greens. Invest in good containers, label everything with dates, and follow food safety guidelines. Most cooked foods last four days refrigerated. Freeze anything you will not eat within that window. The upfront investment of two hours on Sunday saves easily five hours and significant money over the course of the week.