Why Meal Prep Works
People who meal prep are 2.5 times more likely to maintain a healthy diet. When healthy food is ready and available, you’re less likely to order takeout or grab processed snacks.
The 2-Hour Sunday System
Step 1 (20 min): Plan your meals and make a shopping list.
Step 2 (30 min): Shop for fresh ingredients.
Step 3 (40 min): Cook proteins, grains, and roasted vegetables.
Step 4 (20 min): Portion into containers and store.
Step 5 (10 min): Prep breakfast items and snacks.
Best Foods for Meal Prep
- Proteins: Grilled chicken, baked salmon, hard-boiled eggs, tofu
- Grains: Brown rice, quinoa, whole wheat pasta
- Vegetables: Roasted broccoli, sweet potatoes, bell peppers
- Snacks: Cut veggies, hummus, nuts, fruit
Storage Tips
Invest in glass containers with tight-fitting lids. Keep dressings separate until eating. Most prepped meals stay fresh for 4-5 days in the refrigerator.
