When you are busy, the biggest threat to a diet is not hunger; it is having nothing ready when hunger hits. Meal prep solves that. Two hours on a Sunday can give you healthy lunches and dinners for most of the week, save money and take daily food decisions off your plate.
- Prep proteins, carbohydrates and vegetables in bulk, then mix and match.
- Portion meals into containers to control calories automatically.
- Most cooked meals keep three to four days in the fridge; freeze the rest.
- Change sauces and spices to avoid boredom.
A two-hour weekly routine
- Plan (10 minutes): choose two proteins, two carbohydrates and three vegetables.
- Start the oven: roast chicken thighs and trays of vegetables.
- Stovetop: cook rice or potatoes and brown ground turkey or beef.
- Prepare extras: boil a dozen eggs, wash fruit, portion yogurt.
- Portion: fill containers for lunches and dinners.
- Clean up while things cool.
Five easy prep meals
| Meal | Ingredients |
|---|---|
| Chicken burrito bowl | Chicken, rice, black beans, salsa, peppers |
| Turkey chili | Ground turkey, beans, tomatoes, onions, spices |
| Salmon tray bake | Salmon, potatoes, green beans |
| Egg muffins | Eggs, spinach, peppers, a little cheese |
| Lentil curry | Lentils, canned tomatoes, spinach, curry spices, rice |
Portioning for weight loss
A simple container template: a palm-sized portion or two of protein, a cupped handful of carbohydrates, two fists of vegetables and a thumb of fat. For more precision, weigh components and log them once; the same meal can then be logged with one tap all week. See counting macros.
Equipment
- Glass or BPA-free containers in a few sizes.
- Large sheet pans and a big pot.
- A rice cooker, slow cooker or pressure cooker for hands-off cooking.
- A kitchen scale.
Food safety
- Cool cooked food quickly and refrigerate within two hours.
- Eat refrigerated meals within three to four days.
- Freeze extra portions; most cooked meals keep for two to three months frozen.
- Reheat until steaming hot throughout.
- Cooked rice should be cooled quickly and not left at room temperature.
Avoiding boredom
Cook plain proteins and carbohydrates, then change sauces through the week: teriyaki, salsa, tzatziki, curry, peanut sauce. Rotate recipes every couple of weeks, and keep one “free” meal for eating out or fresh cooking.
Freezer-friendly options
Soups, stews, chili, curries and burritos freeze very well. Wrap burritos individually in foil and store chili in single portions so you can grab one meal at a time. Cooked pasta and rice freeze reasonably well, while salads, fried foods and creamy sauces do not. Label containers with the date so the oldest meals get eaten first.
Prepping for a family
Cook the same base for everyone, such as roasted chicken and rice, and let family members add their own sauces and sides. Your portion goes into a container; theirs goes on the table. One cooking session, two goals met.
Snacks and breakfasts
Overnight oats, Greek yogurt cups, boiled eggs and cut vegetables with hummus are quick to prep. Having healthy snacks ready reduces trips to vending machines and drive-throughs. See stress eating strategies.
If a full week feels like too much, prep lunches only. Once that becomes habit, add dinners.
Budget benefits
Cooking in bulk with staples such as chicken thighs, lentils, rice and frozen vegetables costs far less per meal than takeout. See Canadian grocery staples.
Nutrition and fat lossCanadian grocery staples for weight lossRead guide
Frequently asked questions
How long does meal prep last in the fridge?
Most cooked meals are best eaten within three to four days. Freeze the rest.
Can I meal prep for the whole week?
Yes, by refrigerating the first few days and freezing the rest.
Is meal prep good for weight loss?
Yes. Pre-portioned meals make it easier to control calories and avoid impulse eating.
Educational information only. Nothing here is medical advice or a recommendation to use any product. Anabolic steroids are Schedule IV under the Controlled Drugs and Substances Act. Talk to a doctor and get bloodwork before and after using any compound.
