Meal prep without a whole Sunday
Start by preparing a few components for the next couple of meals. Repeating ingredients is fine. You can change the sauce or assembly without cooking a different recipe every day.
Food ideas and checks
- Pick two meals
- Choose the next two lunches you need. Leave room for plans to change.
- Choose a base
- Rice, potatoes, bread or another grain. Use what you already know how to cook.
- Add a protein food
- Beans, tofu, eggs, fish or poultry. Pick something you will enjoy reheated or assembled.
- Prepare a vegetable
- Use frozen vegetables or wash fresh produce. Choose a method that fits your time.
- Keep a flavor change
- Pack salsa, lemon or another sauce separately. One batch can become a bowl and a wrap.
- Store safely
- Cool and refrigerate cooked food promptly. FoodSafety.gov lists cooked meat or poultry leftovers and soups/stews for 3 to 4 days at 40°F (4°C) or below. Freeze portions you will keep longer.
Sources
- Planning for healthy eating and savings (USDA MyPlate)
- Cold food storage chart (FoodSafety.gov)