How to Meal Prep for the Whole Week in 2 Hours (Beginner's Plan)

Spend one afternoon cooking and enjoy easy, healthy meals all week. Here is a simple plan, a shopping list and storage tips.

Editorial TeamNovember 4, 20262 min read

Weeknights are busy. By the time you get home, cooking a full meal can feel impossible, so takeaway wins again. Meal prep fixes that by doing most of the work in one go.

You don't need fancy containers or a professional kitchen. With a simple plan and two hours on a weekend, you can have lunches and dinners ready for most of the week.

The simple formula

Instead of cooking five different recipes, prep a few building blocks you can mix and match. Most meals are just a base, a protein, vegetables and a sauce.

Building block	Easy options
Base	Rice, quinoa, pasta, roasted potatoes, wraps
Protein	Baked chicken thighs, boiled eggs, chickpeas, lentils, tofu
Vegetables	Roasted broccoli, peppers, carrots, a big green salad
Sauce	Yogurt-garlic sauce, pesto, peanut dressing, salsa

Your 2-hour prep plan

0:00 — Preheat the oven to 200°C (400°F). Start the rice or grains on the stove.
0:10 — Season the chicken or tofu and put it in the oven on one tray.
0:20 — Chop vegetables, toss with oil and salt, and roast on a second tray.
0:30 — Boil eggs and cook lentils or drain and rinse canned chickpeas.
0:50 — Make two simple sauces while everything cooks.
1:10 — Take trays out and let everything cool.
1:30 — Portion into containers and clean up.

Pro tipLet food cool for no more than about an hour before putting it in the fridge. Spreading it on a tray helps it cool faster and safely.

How long prepped food lasts

Most cooked meals keep well in the fridge for three to four days in sealed containers. For the end of the week, freeze a few portions on prep day and move them to the fridge the night before you need them.

Keep sauces and crunchy toppings separate until you eat, so salads don't go soggy and grains stay fluffy.