Meal Prep Like a Pro: How to Make a Week of Tasty, Healthy Food in Just 1 Hour

Meal prepping is a handy habit for eating well amidst a busy schedule. But spending all weekend cooking elaborate recipes can be draining. With a strategic system, you can prep a week’s worth of nutritious, delicious food in about an hour. Here’s how to do it right.

The Problems with Typical Meal Prep

For many, weekly meal prep means:

Cooking one big batch of a single recipe
Eating the same thing every day
Bland flavors
Inadequate portions
Dishes piling up

This gets old fast. But with the right approach, meal prep can be:

Efficient
Varied
Flavorful
Customizable

It just requires planning and knowing a few pro tips and tricks.

An Easier, Better Meal Prep Method

Follow this process for streamlined success:

1. Choose 2-3 Versatile Proteins

Opt for proteins that:

Cook quickly in batches
Reheat well
Pair with lots of flavors

Examples: chicken, salmon, eggs, lentils

2. Prep Quick-Cooking Veggies

Select vegetables requiring:

Minimal prep like chopping
Brief cooking times

Great choices: broccoli, spinach, carrots, Brussels sprouts

3. Cook a Pot of Grains

Cook a large batch of rice or quinoa in an appliance like a rice cooker.

4. Roast Sheet Pan Veggies

Toss potatoes or other root veggies in oil and roast in a hot oven.

5. Use Cooking Appliances Simultaneously

Take advantage of your oven and stove tops to cook multiple items at once.

6. Prep Sauces and Condiments

Homemade or store-bought sauces add big flavor fast.

7. Portion Out Meals

Divide into individual servings to grab and go.

With the right game plan, healthy home cooking doesn’t have to be hard.

Meal Prep Timeline

Here’s how this meal prep strategy plays out:

First 15 minutes:

Marinate proteins
Start cooking grains
Prep vegetables

Next 15 minutes:

Roast vegetables in oven
Cook proteins

Last 30 minutes:

Cook vegetables in boiling water
Portion out meal “building blocks”
Compose finished meals for the week

In about an hour you’ll have the foundations for many quick and tasty meals.

Meal Prep Shopping List

Here’s an example week’s shopping list:

Proteins:

3 pounds boneless, skinless chicken breasts
1.5 pounds salmon fillets

Vegetables:

2 heads broccoli
1 bag Brussels sprouts
1.5 pounds carrots
1 bunch kale or chard

Starch:

Jasmine rice

Flavor Boosts:

Garlic, ginger, lime, herbs
Soy sauce, sesame oil, vinegars, olive oil

Extras:

Hummus, salsa, kimchi, dressings, chili crisp

Meal Prep Step-By-Step

Here’s the meal prep process in detail:

Prep Proteins – 10 minutes

Rinse chicken and pat dry
Season all over with salt and pepper
Do the same with salmon fillets
Arrange proteins on sheet pans

Roast Proteins – 20 minutes

Roast chicken and salmon at 425F for about 20 minutes
Check temperatures – chicken 150-155F, salmon 125-135F
Rest then store in fridge to cool

Prep Vegetables – 10-15 minutes

Chop broccoli, Brussels sprouts, carrots, kale into bite-size pieces
No need to precisely cut – just evenly-sized for even cooking

Cook Grains – 20-30 minutes

Rinse rice well then combine with water and salt in rice cooker
Use ratio of 1 cup rice : 1.25 cup water
Press cook and let it do its thing

Roast Vegetables – 20-25 minutes

Toss Brussels sprouts and cubed sweet potato in oil, salt, and pepper
Roast in sheet pans at 475F, stirring once

Blanch Vegetables – 10 minutes

Boil broccoli for 2 minutes until tender-crisp
Do carrots for 3-4 minutes, kale for 2 minutes
Shock in ice bath to stop cooking, then drain well

Make Sauces – 10 minutes

Whip up fast homemade sauces like chimichurri or teriyaki
Or use convenient store-bought options – salsa, dressings, etc.

Portion Out – 10 minutes

Divide proteins and veggies into individual servings
Pair with starches and sauces as desired

And done – with meals ready for a week!

Meal Prep Tips & Tricks

Double up on baking sheets to fit more food at once
Use parchment paper for quick cleanup
Reuse cooking water for multiple vegetables
Shock in ice bath to lock in vegetable texture
Let foods cool before packing to avoid sogginess
Label containers with ingredients and date

With practice, you’ll discover more shortcuts that save time and sanity!

Meal Prep Staple Recipes

Having a repertoire of staple dishes makes meal prep easier and eating healthier more sustainable.

Here are sample weekly staples to rotate through:

Breakfast bowls:

Yogurt bowls with nuts, fruit, granola
Egg muffin cups with vegetables
Overnight oats with chia seeds, peanut butter, banana

Lunches:

Mason jar salads with greens, protein, veggies, dressing
Burrito bowls with rice, beans, salsa, cheese
Noodle bowls with veg, protein, sauce

Dinners:

Sheet pan meals with protein, vegetables
Curries or stews over cauliflower rice
Veggie fried rice with egg

Get creative mixing and matching ingredients while keeping flavors diverse.

Composing Satisfying Meals

With your prepped “meal blocks”, compose dishes for the week:

Mediterranean Chickpea Salad:

Greens
Roasted peppers
Chickpeas
Feta
Olives
Chicken
Balsamic vinaigrette

Sushi Salad:

Greens
Cabbage
Broccoli
Salmon
Ginger
Avocado
Sesame dressing

Rice Bowls:

Rice
Protein
Veggies
Kimchi
Gochujang

Baked Potatoes:

Potatoes
Chicken
Pesto
Asparagus

Fish Tacos:

Tortillas
Salmon
Slaw
Salsa
Guacamole

The options are endless!

Setting Yourself Up For Meal Prep Success

Here are some final tips to make meal prepping doable long-term:

Schedule a consistent time to meal prep each week
Find recipes you genuinely enjoy eating
Prep with a friend – cooking is more fun together!
Drink wine or play music while you cook to make it relaxing
Tweak and improve your process each week
Follow cravings – swap ingredients to satisfy changing tastes
Use helpful tools like a rice cooker, instant pot, or air fryer
Add variety with new spices, sauces and global cuisine influences

With practice, you’ll get faster and better. Soon you’ll have tasty, wholesome meals always waiting for you in the fridge. Take back your evenings and weekends by becoming an elite meal prep master!