Ultimate Healthy Meal Prep for the Week
Transform your nutrition with this comprehensive meal prep system that delivers 15-21 balanced meals in just 2 hours of weekly preparation. Perfect for busy lifestyles seeking consistent, healthy eating without daily cooking stress.
Equipment
- Large sheet pans
- Glass storage containers with lids
- Sharp knives and cutting boards
- Large pot for grains
- Rice cooker (optional)
- Kitchen Scale
- Measuring cups and spoons
Ingredients
- Base Proteins:
- 2-3 lbs chicken breast boneless skinless
- 1.5 lbs salmon fillets
- 18 large eggs
- Complex Carbohydrates:
- 2 cups brown rice dry
- 4-5 medium sweet potatoes
- 2 cups old-fashioned oats
- Healthy Fats:
- 4-5 ripe avocados
- 1/4 cup extra virgin olive oil
- 1 cup mixed nuts and seeds
- Vegetables:
- 5 oz fresh spinach
- 6 mixed bell peppers
- 2 heads broccoli
- 2 lbs carrots
- 2 containers cherry tomatoes
- 3 large cucumbers
- Seasonings & Flavor:
- Fresh herbs cilantro, basil, parsley
- 6 garlic cloves
- 2 medium onions
- 6 lemons and limes
- Spices turmeric, cumin, paprika, black pepper
Instructions
- Step 1: Workspace Organization (5 minutes)
- Clear counters, gather containers, wash all produce, and arrange tools for efficient workflow.
- Step 2: Start Grains and Complex Carbs (45 minutes passive)
- Cook brown rice using 2:1 water ratio. Roast sweet potatoes at 425°F for 45 minutes.
- Step 3: Batch Cook Proteins (25 minutes)
- Season and bake chicken breast at 425°F for 20-25 minutes. Bake salmon for 12-15 minutes. Hard-boil eggs for 10 minutes.
- Step 4: Prepare Vegetables (20 minutes)
- Wash, chop, and lightly steam vegetables. Keep preparation minimal to maintain texture.
- Step 5: Create Flavor Profiles (10 minutes)
- Mix 2-3 different seasoning combinations for variety throughout the week.
- Step 6: Assembly and Portioning (20 minutes)
- Use plate method: 1/2 vegetables, 1/4 protein, 1/4 complex carbs, plus healthy fats.
- Step 7: Label and Store (15 minutes)
- Label containers with contents and dates. Store strategically for optimal freshness.
Notes
- Meals stay fresh 3-4 days in refrigerator, up to 3 months frozen
- Rotate seasoning profiles weekly to prevent meal fatigue
- Adjust portions based on individual caloric needs and activity levels
- Glass containers maintain food quality better than plastic
- Add fresh herbs and acids just before eating for optimal flavor
- Can be adapted for keto, paleo, vegetarian, or vegan diets
- Scale recipe up or down based on household size
- Invest in quality containers for best results and food safety