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Meal prep doesn’t mean eating the same boring lunch five days in a row. With a smart base + topping system, you can stay flexible and excited about food.
Step 1: Pick a base
Cook a large batch of rice, quinoa, or roasted potatoes.
Step 2: Roast a sheet pan of veggies
Carrots, peppers, broccoli, sweet potato — toss with oil and salt, roast 25 minutes.
Step 3: Cook one protein
Grilled chicken, baked tofu, or hard-boiled eggs work great.
Step 4: Mix & match
Combine differently each day with sauces — tahini, salsa, pesto, soy-ginger.
Spend 90 minutes on Sunday and reclaim 5+ hours during the week.