The goal of meal prep is not a perfect, photo-ready fridge. The goal is to make your week easier. It's a system to reduce decision fatigue and save time.
This is that system. It works because it's simple and sustainable.
Principle 1: Don't Prep Everything
Trying to prep a full week of meals is the most common point of failure. It's too much, too soon. Start with one meal type only. Lunch is the logical choice, as it's often the most chaotic.
Your First Session: 45 Minutes
Block 45 minutes on a day that works for you. It doesn't have to be Sunday.
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Choose one known recipe.
Do not try a new dish. Pick something you can make on autopilot. The goal is to build the prep habit, not your cooking repertoire.
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Make four portions.
This covers most of the work week and allows for flexibility, like leftovers or a lunch out.
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Store immediately.
Once cool, containerize and refrigerate. Do not let it sit out. The session is over when the food is put away.
This is your entire first session. One recipe, four portions. Done.
The Upgrade: Component Prep
Prepping full meals is inflexible. After 2-3 weeks of single-recipe prep, upgrade to prepping components. This allows for mix-and-match meals, preventing boredom.
Each prep session, make a batch of:
- A grain: Rice, quinoa, pasta.
- A protein: Grilled chicken, baked tofu, hard-boiled eggs.
- Two vegetables: Roasted broccoli, chopped carrots, bell peppers.
From these components, you can build different meals: a rice bowl, a salad, or pasta with veggies. Same prep, more options.
System Goal: Track the Action, Not the Food
The habit is not the meal prep itself. The habit is showing up for the weekly prep session. Sometimes you'll prep a lot, other times just the basics. Both are a success.
Track your completion of the prep session. Use a tool like Habit Tiles to mark it done. The visual confirmation reinforces the system and builds consistency.
Start This Habit
Tap to add this habit directly to Habit Tiles and start tracking today.