Meal Prep Mastery: Complete 4-Week System

Why Meal Prep Changes Everything

Meal prepping saves 8-10 hours per week, reduces food waste by 40%, and eliminates decision fatigue. Spend 2-3 hours on Sunday to have meals ready all week.

Essential Equipment

Must-Haves:

• Glass meal prep containers (BPA-free)
• Sheet pans (2-3)
• Large pots and pans
• Food scale
• Labels and markers

Nice-to-Haves:

• Slow cooker or Instant Pot
• Rice cooker
• Food processor

Week 1: The Basics

Sunday Prep Routine (2 hours):

1. Preheat oven to 400°F
2. Season and bake chicken (30 min)
3. Start rice cooker
4. Prep and roast vegetables (25 min)
5. Boil eggs (12 min)
6. Cool, portion, and store

Food Safety Rules

Refrigerator Storage:

• Cooked proteins: 3-4 days
• Cooked grains: 4-5 days
• Cooked vegetables: 3-5 days

Freezer Storage:

• Most meals: 2-3 months
• Label with date prepared

Sample Shopping List

Proteins:

• Chicken breast (3 lbs)
• Ground turkey (2 lbs)
• Eggs (18 count)

Carbs:

• Brown rice (2 lbs)
• Quinoa (1 lb)
• Sweet potatoes (3 lbs)

Vegetables:

• Broccoli (2 heads)
• Carrots (2 lbs)
• Bell peppers (6)
• Spinach (16 oz)