Planning Strategy
Decide on your cadence before you shop. Here are the most common strategies:
The Sunday Marathon
Cook everything for Monday-Friday on Sunday. Best for busy weeks. Pros: Only one big cleanup. Cons: Thursday/Friday food might not taste as fresh.
The Split Prep (3/2 Split)
Prep on Sunday (for Mon-Wed) and Wednesday (for Thu-Fri). Best for freshness and variety. Pros: Better tasting food. Cons: Two cleanup sessions per week.
Buffet Style (Component Prep)
Don't assemble full meals. Instead, cook large batches of carbs (rice, quinoa), proteins (chicken, tofu), and roast veggies. Mix and match during the week with different sauces.
Shopping & Pantry
Keep these staples stocked to make meal prep easier and cheaper:
- Carbs: Rice, Quinoa, Pasta, Oats, Potatoes
- Proteins: Eggs, Canned Tuna, Beans, Lentils
- Fats: Olive Oil, Nuts, Seeds, Peanut Butter
- Flavor: Soy Sauce, Hot Sauce, Spices, Garlic, Onions
[ ] Proteins (Chicken/Tofu) [ ] Greens (Spinach/Kale) [ ] Carbs (Sweet Potatoes) [ ] Snacks (Fruit/Nuts) [ ] Sauces/Spices
Cooking Order of Operations
Optimize your time in the kitchen by working in parallel:
- 1. Preheat: Start your oven and boil water first.
- 2. Longest Cooking Items: Get grains (rice, quinoa) simmering and root vegetables/large proteins into the oven.
- 3. Skillet Items: Sauté vegetables, pan-fry quick proteins while oven/stove work.
- 4. Prep Raw Items: Chop fresh veggies, mix sauces, wash greens.
- 5. Assembly: Portion out into containers assembly-line style.
Storage Lifespan Cheat Sheet
General guidelines for cooked food safety. Always use your best judgment (smell, texture).
| Food Type | Fridge (4°C / 40°F) | Freezer (-18°C / 0°F) |
|---|---|---|
| Cooked Poultry/Meat | 3-4 days | 2-6 months |
| Cooked Fish | 2-3 days | 1-3 months |
| Cooked Rice/Pasta | 3-4 days | 1-2 months |
| Roasted Vegetables | 3-4 days | Mushy when thawed |
| Hard Boiled Eggs | 7 days (in shell) | Do not freeze |
| Soups and Stews | 3-4 days | 2-3 months |
Weekly Component Templates
Copy these structural templates to build your weekly plan without relying on complex recipes.
Template 1: The Classic Bodybuilder
Simple, clean, easily adjustable macros.
Base: White or Brown Rice (150g cooked) Protein: Chicken Breast or Lean Beef (120g cooked) Veggie: Steamed Broccoli or Green Beans (100g) Flavor: Hot sauce, soy sauce, or salsa Prep Steps: 1. Cook 3 cups dry rice in rice cooker. 2. Season protein with salt/pepper/garlic powder. Bake at 400F for 20-25m. 3. Steam veggies in microwave or stovetop. 4. Distribute into 5 containers.
Template 2: The Burrito Bowl
High volume, highly flavorful, freezes well.
Base: Cilantro Lime Rice or Quinoa Protein: Ground Turkey with Taco Seasoning or Black Beans Veggie: Fajita Peppers and Onions, Corn Topping: Cheese, Greek Yogurt (sub for sour cream) Prep Steps: 1. Cook grain base. Stir in lime juice and cilantro. 2. Brown ground turkey in skillet, add taco seasoning and water. Simmer. 3. Sauté sliced bell peppers and onions in olive oil until soft. 4. Assemble. Keep cold toppings (yogurt, salsa) separate until eating.