How long does weekly meal prep take?

About two hours once you have a rhythm — the checklist’s cook section is ordered so the oven, stove and chopping run in parallel.

How many days of food can I prep safely?

Three to four days in the fridge; freeze anything for later in the week. The pack-and-store section builds that split in.

Checklists › Weekly Meal Prep Checklist

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Weekly Meal Prep Checklist

Meal prep is a two-hour Sunday project that pays out every weekday. This checklist runs the whole cycle — plan, shop, cook, pack — the same way every week.

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Plan (15 min)

Pick 3–4 recipes for the week
Check calendar for eating-out days
Inventory fridge & pantry
Write the shopping list
Plan snacks & breakfasts

Shop

Proteins
Vegetables & fruit
Grains / carbs
Snacks
Containers if short
Don’t shop hungry

Cook (batch)

Preheat oven & start grains
Roast vegetables
Cook proteins
Prep sauces / dressings
Wash & chop snack veg
Hard-boil eggs

Pack & Store

Portion into containers
Label with day / contents
Fridge for 3 days, freeze the rest
Pack tomorrow’s lunch now
Clean as you go — kitchen reset

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FAQ

How long does weekly meal prep take?: About two hours once you have a rhythm — the checklist’s cook section is ordered so the oven, stove and chopping run in parallel.
How many days of food can I prep safely?: Three to four days in the fridge; freeze anything for later in the week. The pack-and-store section builds that split in.

Weekly Meal Prep Checklist

Plan (15 min)

Shop

Cook (batch)

Pack & Store

FAQ

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