Meal Prep Made Simple: Set Up Your Weekly Meal Prep System

What a “Weekly Meal Prep System” Is

A weekly meal prep system is a repeatable set of decisions you make once, then execute with a predictable routine. The goal is not to cook everything in advance perfectly; it’s to reduce daily decision-making and make “good enough” meals easy on busy days.

Think of it as three layers:

• Goals (what you need this week)
• Structure (a simple pattern you repeat)
• Building blocks (proteins, vegetables, grains/starches, sauces)

Step 1: Define This Week’s Goals (5 Minutes)

1) Number of meals to prep

Pick a realistic number based on your schedule. Use this quick guide:

• Light prep: 3–5 meals (usually weekday lunches only)
• Standard prep: 6–10 meals (lunches + a few dinners)
• High prep: 10+ meals (most lunches and dinners)

Beginner default: prep 4 weekday lunches + 2 quick dinners (6 total). Leave room for one meal out or leftovers.

2) Dietary preferences and non-negotiables

Write 2–3 rules that make planning easier. Examples:

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• Higher protein at lunch
• Vegetarian dinners 2 nights
• No dairy
• Gluten-free grains only
• One “comfort” meal included so you don’t feel deprived

3) Time constraints

Decide how much time you can spend on prep day and on weekdays.

• Prep day: 60, 90, or 120 minutes
• Weeknight cook time: 10–20 minutes max (reheat + assemble)

Beginner default: 90 minutes on prep day, 15 minutes on weeknights.

4) Budget

Set a weekly number and a simple strategy to stay within it:

• Choose one “premium” item (e.g., salmon, steak, specialty cheese) and keep the rest basic.
• Use at least one lower-cost protein (eggs, beans, chicken thighs, tofu).
• Buy vegetables in a mix of fresh + frozen to reduce waste.

Step 2: Choose Your Meal-Prep Style (Decision Framework)

Pick one style for the week. Switching styles daily creates extra work and more dishes.

Beginner default: Hybrid. Prep 4 lunches as full meals, and prep components for quick dinners.

Step 3: Build Your Weekly “Core Four” (2-2-1-2 Rule)

This is the repeatable structure that limits choices without feeling repetitive:

• 2 proteins
• 2 vegetables
• 1–2 grains/starches
• 2 sauces

With these, you can create multiple combinations while shopping and cooking stay simple.

Pick 2 proteins

Choose one “fast” protein and one “batch-friendly” protein.

• Fast options: rotisserie chicken, eggs, canned tuna/salmon, tofu, deli turkey (for wraps), shrimp
• Batch-friendly options: chicken thighs/breasts, ground turkey/beef, lentils/beans, pork tenderloin, tempeh

Example pairings:

• Chicken thighs + tofu
• Ground turkey + eggs
• Salmon (2 dinners) + chickpeas (lunches)

Pick 2 vegetables

Choose one “roastable” vegetable and one “quick” vegetable.

• Roastable: broccoli, cauliflower, carrots, Brussels sprouts, zucchini, bell peppers
• Quick: bagged salad, baby spinach, cucumbers, cherry tomatoes, frozen green beans

Beginner tip: If you tend to waste produce, make one vegetable frozen.

Pick 1–2 grains/starches

Choose one base that reheats well and (optional) one “backup” starch for variety.

• Reheats well: rice, quinoa, farro, potatoes/sweet potatoes, pasta, tortillas
• Lower-prep options: microwave rice, pre-cooked grains, frozen potatoes

Beginner default: one grain/starch only (e.g., rice). Add tortillas if you want a second format without extra cooking.

Pick 2 sauces (your variety engine)

Sauces make the same ingredients feel different. Choose one creamy and one bright/acidic (or spicy).

• Creamy: tahini-lemon, yogurt-herb, peanut sauce, ranch-style Greek yogurt
• Bright/spicy: salsa, chimichurri-style herb sauce, soy-ginger, hot sauce + lime

Shortcut: Use one store-bought sauce and one simple homemade sauce to keep effort low.

Step 4: Turn the Core Four Into a Simple Weekly Plan

Use a template that separates meals by how you’ll use them: weekday lunches (grab-and-go), quick dinners (assemble/reheat), and snacks (prevent impulse eating).

Weekly plan template (copy/paste)

WEEK OF: ____________   PREP DAY: ____________   PREP TIME: 60 / 90 / 120 min  BUDGET: $____

GOALS (circle): 4 lunches / 5 lunches / 6 lunches   +   2 dinners / 3 dinners / 4 dinners   +   snacks

NON-NEGOTIABLES (2–3): 1) ____________  2) ____________  3) ____________

MEAL-PREP STYLE (choose one): Full meals / Mix-and-match / Hybrid

CORE FOUR (2-2-1-2):

Proteins (2): 1) ____________  2) ____________

Vegetables (2): 1) ____________  2) ____________

Grains/Starches (1–2): 1) ____________  2) ____________

Sauces (2): 1) ____________  2) ____________

WEEKDAY LUNCHES (Mon–Fri):

Mon: ____________  Tue: ____________  Wed: ____________  Thu: ____________  Fri: ____________

QUICK DINNERS (2–4 nights):

Night 1: ____________  Night 2: ____________  Night 3: ____________  Night 4: ____________

SNACKS (pick 2–3): ____________ / ____________ / ____________

Example: a beginner-friendly hybrid week

Goals: 4 lunches + 2 quick dinners, 90-minute prep, moderate budget.

• Proteins: chicken thighs + chickpeas
• Vegetables: roasted broccoli + bagged salad
• Grain/starch: rice (plus tortillas optional)
• Sauces: salsa + yogurt-herb sauce

Weekday lunches (4 containers): rice + chicken + roasted broccoli + salsa (pack sauce separately if you prefer).

Quick dinners (2 nights):

• Salad bowl: bagged salad + chickpeas + chicken + yogurt-herb sauce
• Taco night: tortillas + chicken + broccoli (or salad) + salsa

Snacks (choose 2–3): yogurt cups, fruit, nuts, hummus + carrots, cheese + crackers.

How to Limit Choices Without Feeling Repetitive

Use “formats,” not totally different recipes

Keep the same core ingredients but change the format:

• Bowl: grain + protein + veg + sauce
• Salad: greens + protein + crunchy veg + sauce
• Wrap/taco: tortilla + protein + veg + sauce
• Plate: protein + veg + starch (sauce on top)

One prep session can support multiple formats with almost no extra cooking.

Change only one variable per meal

To avoid “same meal fatigue,” change just one element at a time:

• Same bowl, different sauce (salsa one day, yogurt-herb the next)
• Same chicken, different base (rice bowl vs. salad)
• Same ingredients, different temperature (cold salad lunch vs. hot bowl dinner)

Plan for “intentional repeats”

Repeating meals is a feature, not a failure. A simple rule:

• Repeat lunches 2 days in a row (less mental load)
• Switch format midweek (bowl early week, wrap later week)

Keep one “flex slot”

Leave one lunch or dinner unassigned. Use it for leftovers, a freezer meal, or a meal out. This prevents the plan from breaking when life happens.

Practical Step-by-Step: Your 15-Minute Planning Routine

1. Set goals: number of meals + time + budget.
2. Choose style: full meals, components, or hybrid.
3. Pick your Core Four: 2 proteins, 2 vegetables, 1–2 grains/starches, 2 sauces.
4. Assign meals to the week: lunches first (most repetitive), then quick dinners, then snacks.
5. Write a short shopping list: only what supports the Core Four + snacks.

Tools & Containers Checklist (for the rest of the course)

• Chef’s knife + cutting board
• Sheet pan (or two) + parchment/foil (optional)
• Large skillet or sauté pan
• Medium pot with lid (for grains/starches)
• Mixing bowls (at least 2)
• Measuring spoons and measuring cup
• Can opener (if using beans/tuna)
• Instant-read thermometer (helpful for proteins)
• Meal prep containers: 4–8 single-serve (glass or BPA-free plastic)
• Small containers for sauces/dressings (leak-resistant)
• Snack containers or reusable bags
• Labels or masking tape + marker (date and contents)