Meal Prep for Beginners: A Week of Food in 2 Hours
The #1 reason we order unhealthy food is "I have nothing ready." The fix: prep 5 days of meals in 2 hours on Sunday — reheat and eat every day.
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The steps
- Pick 3 recipes (lunch + dinner + snack)
- Buy all ingredients in one go
- Cook in order: rice and protein first, then vegetables
- Divide into glass containers with sections
- Keep 3 days in the fridge, the rest in the freezer
Chicken, Rice & Veg Meal Prep
15 minPrep
30 minCook
5Servings
420kcal
Ingredients
- 500 g chicken breast
- 2 cups basmati rice
- Broccoli, carrots, green beans
- 1 tbsp olive oil
- Spices (turmeric, paprika, garlic powder)
- Salt and pepper
Method
- Season the chicken and bake at 200°C for 20 min.
- Cook the rice.
- Blanch the veg for 5 min or sauté.
- Divide into 5 containers: rice + sliced chicken + veg.
Glass meal-prep containers with dividersAffiliate link — costs you nothing extra and supports the blog
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Tip
Glass beats plastic — no odour, microwave-safe, and lasts longer.
Frequently asked questions
How long does meal-prepped food last in the fridge?
3–4 days at below 4°C. Freeze the rest — it keeps for at least a month.
Can I freeze rice?
Yes. Rice freezes well. Let it cool completely, store in an airtight container, and reheat in the microwave with a splash of water.
What are the best meal-prep containers?
Glass containers with dividers are best: no odour absorption, microwave-safe, and easy to clean.
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⚠️ For general education only. If you have a health condition or allergy, consult your doctor.