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Meal prep: prepare a full week in 90 minutes
Lack of time derails many healthy plans. This batch system creates 10 to 12 ready-to-assemble meals.
Camila Ferraz 6 min read
Healthy eating rarely fails because of missing information. It usually fails because of logistics. Meal prep moves most decisions and work into one weekly session.
The batch system
- Protein, 40 minutes: roast seasoned chicken and fish while boiling eggs.
- Carbohydrates, 25 minutes: cook brown rice and roast cubed sweet potatoes.
- Vegetables, 20 minutes: roast mixed vegetables and wash leafy greens.
- Sauces, 5 minutes: make lemon vinaigrette and herbed yogurt sauce.
Storage
Store components separately and assemble them when needed. Refrigerate for 3 to 4 days or freeze individual servings for up to 3 months.
Three quick combinations
- Chicken, brown rice, broccoli, and yogurt sauce.
- Fish, sweet potato, greens, and lemon vinaigrette.
- Chickpeas, quinoa, roasted vegetables, and tahini.
Notice: this content is educational and does not replace personalized advice from a doctor, registered dietitian, or fitness professional.