Meal Prep Basics

Meal Prep Basics

Most of the time spent cooking during the week is actually prep work. Doing it in one session saves you hours.

The Sunday Prep Session

Suggested order for maximum efficiency:

1. Wash and chop produce — onions, garlic, carrots, celery, peppers. Store in airtight containers.
2. Cook grains — make a big batch of rice for the week. Store in the fridge.
3. Cook proteins — shred chicken in the crockpot, cook ground beef, etc.
4. Make sauces/dressings — marinades, salad dressings, sauces.
5. Portion — divide ingredients by meal so you can grab and cook.

Tips from the Meal Plan

• Dinner Rolls — triple the batch for Week 1, freeze 2 batches for Weeks 2 & 4
• Rice — double it on Week 1 Night 2 so it's ready for Night 4
• Chicken for Pot Pie + Nachos — cook in the crockpot together and portion out
• Meatballs — form all at once, freeze on a sheet pan, then bag — cook straight from frozen (add 15 minutes)

Freezer Staples

These freeze well and make future weeks easier: - Dinner Rolls (unbaked, frozen after shaping; or baked and frozen) - Pizza Dough (double the recipe and freeze half) - Chili (freeze in portions for quick meals) - Chicken Tortilla Soup (freezes perfectly) - Meatballs (raw, frozen on a sheet pan) - French Bread (baked and frozen)

Leftover Repurposing

Every week's "Work Smarter" guide has ideas for turning leftovers into new meals. Check the Shepherd's Pie, Chili Mac, and Meatball Fried Rice articles for step-by-step instructions.