Meal Prep Like a Pro

CookingBeginnerHome

90 minutes

5 steps

·Beginner

After 90 min: Five days of balanced, healthy meals prepped in 90 minutes

What you need

chicken breastricevegetablescontainerscutting boardpotsmeasuring cupslabels

The 90-Minute Plan

Organize & Plan0–15 min

Layout all ingredients and containers. Decide on 2 proteins, 2 grains, and 3 vegetables. Write a prep order list. Having a plan prevents chaos and saves time.

Cook Proteins & Grains15–35 min

Get water boiling for rice, put chicken in oven at 425°F. While waiting, start chopping vegetables. Multitasking is key to staying on schedule.

Prep Vegetables35–55 min

Chop, blanch, and roast vegetables. Keep them separate until assembly. Some vegetables can be eaten raw, others should be cooked for food safety and flavor.

Assemble Containers55–75 min

Layer: grain first, then protein, then vegetables. Keep wet ingredients separate from dry. Use a scale or measuring cups for consistency and portion control.

Cool & Label75–90 min

Cool completely before sealing lids (hot food creates condensation). Label with date and contents. Refrigerate immediately. Most meals keep 4-5 days.

Pro Tip

The magic is in the workflow—cook proteins and grains while prepping vegetables. Keep tools and containers organized. A well-planned meal prep takes less than 2 hours.