For busy professionals, weekdays can be a whirlwind of meetings, deadlines, and limited time to cook. That’s where a solid weekend meal prep routine comes in. Spending just a few hours on Saturday or Sunday can set you up for a week of healthy, stress-free meals—and it doesn’t have to be complicated.
Step 1: Plan Your Menu (20–30 minutes)
Start by mapping out 3–4 main meals you’ll rotate during the week. Choose versatile dishes that hold up well, like grilled chicken with roasted vegetables, quinoa bowls, stir-fries, or hearty salads. Don’t forget breakfast and snacks—overnight oats, boiled eggs, or chopped fruit are great grab-and-go options.
Step 2: Grocery Shop with a List (30–45 minutes)
Create a shopping list based on your meal plan. Organize it by category (produce, proteins, grains, etc.) to save time in-store or streamline your online order.
Step 3: Batch Cook and Portion (1.5–2 hours)
Set aside a block of time for cooking. Roast vegetables, bake proteins, cook grains, and prep sauces all at once. Use multitasking techniques—for example, bake chicken and sweet potatoes while sautéing greens on the stove.
Divide meals into individual, portioned containers for grab-and-go convenience. Store 3–4 days’ worth in the fridge and freeze the rest to maintain freshness.
Step 4: Stay Organized
Label containers with the meal and date. Keep a whiteboard or note on your fridge to remind you what’s available for each day.
With a little weekend prep, you’ll avoid last-minute takeout, eat healthier, and save valuable time during your workweek—all while keeping your energy and focus where they belong: on your career.
