A few hours of focused cooking on a Sunday—or whatever day works—can set you up for the whole week. You’ll eat better, save time, and avoid last‑minute takeaways. Here’s a simple system: batch cook proteins and carbs, prep vegetables, and use simple templates to assemble meals quickly.
Choose your batch staples
Pick 1–2 proteins and 1–2 carb sources to cook in bulk. Proteins: chicken thighs or breast, minced beef or turkey, tofu, or legumes. Carbs: rice, quinoa, oats, or sweet potato. Cook big batches and store in portions. You can mix and match across the week so you’re not eating the same thing every day, but the cooking happens once.
Prep vegetables in advance
Wash, chop, and store vegetables so they’re ready to use. Roast a tray of broccoli, peppers, and onions; keep raw cucumber, carrots, and leafy greens for salads and snacks. Pre‑cut veg dramatically reduces friction at mealtime—you’re assembling, not prepping from scratch.
Use simple meal templates
A basic formula: protein + carb + vegetables + optional fat (olive oil, avocado, nuts). For example: grilled chicken, rice, and roasted veg. Or lentils, quinoa, and a big salad. Same structure, different ingredients. Templates remove decision fatigue and make it easy to stay consistent. For more on keeping nutrition simple when you’re busy, see simple nutrition for busy people.
Store smart
Use clear containers so you can see what you have. Label with dates if you’re prepping for more than a few days. Most cooked proteins and grains keep 3–5 days in the fridge; freeze extra if you’ve made more than you’ll use in a week.
Start small
You don’t need to prep every meal. Start with lunches or dinners—whichever you usually grab on the fly. Even 2–3 prepped meals per week are a win. Build from there as the habit sticks. Consistency beats perfection.