Meal Prep Basics: A 30-Minute Weekly Routine

Meal prep doesn't have to mean spending your entire Sunday in the kitchen. With just 30 minutes of preparation, you can set yourself up for easier, more balanced eating throughout the week.

The Basic Idea

Instead of cooking complete meals, focus on prepping ingredients that can be mixed and matched throughout the week. This gives you flexibility while saving time.

A Simple 30-Minute Routine

• Minutes 1-10: Wash and chop vegetables (bell peppers, carrots, broccoli, onions)
• Minutes 10-15: Start cooking a batch of grains (rice, quinoa) or put them in a rice cooker
• Minutes 15-25: Prepare a protein (hard-boil eggs, cook chicken breast, or portion out beans)
• Minutes 25-30: Store everything in containers

What to Prep

• Vegetables: Wash, chop, and store for easy cooking or snacking
• Grains: Cook a batch of rice, quinoa, or pasta
• Proteins: Hard-boiled eggs, grilled chicken, cooked beans
• Sauces: Make a simple dressing or sauce

Storage Tips

• Use clear containers so you can see what's inside
• Label containers with the date
• Most prepped ingredients last 3-5 days in the fridge
• Keep cut vegetables in water to stay crisp

Start Small

You don't have to prep everything at once. Start with one or two items and build from there. Even prepping just vegetables can make a big difference in your weeknight cooking.