Prep Ingredients for the Week

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90 minutes

5 steps

·Beginner

After 90 min: Five days of components ready to become quick weeknight meals

What you need

proteinsvegetablesherbsstorage containerscutting boardpotssharp knives

The 90-Minute Plan

Clean & Organize0–15 min

Wash all vegetables. Pat dry thoroughly—moisture causes decay. Arrange work station with cutting board, knives, and containers organized nearby.

Slice & Dice15–35 min

Chop onions, mince garlic, slice peppers, cut vegetables into consistent sizes. Store in airtight containers with paper towels to absorb moisture.

Cook Foundations35–55 min

Cook grains (rice, quinoa, pasta), grill vegetables, poach or bake proteins. Store in separate containers so you can mix-and-match during the week.

Prep Proteins55–75 min

Cook proteins (chicken, ground turkey, beef) in bulk. Season lightly so they're versatile for different meals and flavor profiles throughout the week.

Store Strategically75–90 min

Label everything with the date. Greens and delicate vegetables in containers with paper towels. Proteins and grains on separate shelves. Keep pantry/fridge organized for easy assembly.

Pro Tip

The secret is keeping components separate until you assemble your meal. This gives you flexibility and prevents food boredom. The same grilled chicken goes into different dishes each night.