Meal Prep Without Spending Your Sunday in the Kitchen

Why Traditional Meal Prep Fails

• All-day cooking sessions create burnout.
• Eating the same meal repeatedly reduces adherence.
• Complex recipes increase prep time and cleanup.
• Perfectionism often leads to skipping prep entirely.

The Goal of Efficient Meal Prep

• Reduce decision-making during the week.
• Ensure protein and calorie targets are easy to hit.
• Keep meals flexible, not repetitive.
• Spend less time cooking overall — not more.

The 60–90 Minute Prep Rule

• Limit prep to one focused session per week.
• Cook components, not full meals.
• Use the oven, air fryer, and hob simultaneously.
• Stop when the essentials are ready.

What to Prep (Components, Not Recipes)

• Proteins:
  • Roasted chicken thighs or breasts
  • Lean minced beef or turkey
  • Boiled eggs
  • Tofu or tempeh
• Carbohydrates:
  • Rice, quinoa, or couscous
  • Roasted or microwaved potatoes
  • Wraps or flatbreads
• Vegetables:
  • Tray-baked mixed vegetables
  • Pre-washed salad greens
  • Frozen vegetables for backups

Flavour Without Extra Cooking

• Use sauces, spices, and condiments to change meals.
• Keep 3–5 go-to seasonings on hand.
• Add fresh elements (lemon, herbs, yoghurt) when serving.
• Rotate cuisines without changing core ingredients.

Mix-and-Match Meal Examples

• Chicken + rice + vegetables + curry sauce
• Minced beef + potatoes + salad + mustard dressing
• Tofu + wraps + greens + chilli sauce
• Eggs + toast + vegetables for fast dinners

Time-Saving Shortcuts That Actually Help

• Buy pre-cut vegetables when needed.
• Use frozen ingredients without guilt.
• Repeat the same prep structure weekly.
• Accept “good enough” as the standard.

How This Supports Long-Term Consistency

• Less friction during busy weekdays.
• Better adherence to protein and calorie targets.
• Reduced reliance on takeaway food.
• Lower mental load around eating.

Conclusion: Prep Less, Eat Better

• Meal prep should make life easier, not harder.
• Short, efficient sessions beat long kitchen marathons.
• Focus on components, flexibility, and repeatability.
• Consistency comes from simplicity.