Choose 2 to 3 breakfasts, lunches, and dinners for the week
Make a grocery list based on your chosen meals
Check your pantry, fridge, and freezer before shopping
Buy ingredients in the quantities you need
Pick a meal prep day and set aside enough time
Wash, chop, and portion vegetables first
Cook proteins in batches
Prepare grains, starches, and legumes in bulk
Make sauces, dressings, and seasonings ahead of time
Assemble meals into containers
Keep ingredients that get soggy separate until serving
Label containers with meal names and dates
Store meals in the fridge or freezer as needed
Use the oldest food first
Reheat meals safely before eating
Keep snacks ready in portioned containers
Repeat meals or mix and match components for variety
Clean up the kitchen right after prepping