The short answer
Prep components, not finished meals: one grain, two proteins, two roasted vegetables, one sauce. Two hours on Sunday covers 10 meals and avoids the day-four boredom that kills most meal prep.
Identical containers of the same meal fail by Wednesday. Prep parts and combine them differently instead.
Step by step
- Pick one grain (rice, quinoa, pasta), two proteins, two vegetables and one sauce.
- Start the longest-cooking item first — usually the oven vegetables.
- Cook the grain while the oven runs, and the proteins on the hob at the same time.
- Cool everything fully before it goes into containers — condensation is what spoils prep.
- Store components separately and combine at mealtime.
- Keep sauces separate until serving.
- Freeze anything intended for days five and beyond.
What it costs
| Item | Typical cost |
|---|---|
| Container set | $25–$60 |
| Weekly grocery for 10 meals | $35–$70 |
| Equivalent takeaway cost | $120–$200 |
Common questions
How long does prep last?
Cooked components: 3–4 days refrigerated. Freeze anything beyond that.
Does it save money?
Typically 50–70% versus takeaway, and it cuts food waste sharply.
Soggy vegetables?
Under-roast slightly, cool uncovered, and store without sauce.