Equipment Needed

• cutting board
• pots/pans
• containers with lids
• labels
• refrigerator

Ingredients

• proteins
• vegetables
• grains
• seasonings

Step-by-Step Instructions

1. Plan meals for the week (Sunday typically)
2. Make a shopping list based on planned meals
3. Do all shopping at once
4. Set aside 2-3 hours for cooking
5. Prep vegetables first (chop, wash)
6. Cook proteins in bulk (grill, bake, slow cook)
7. Cook grains (rice, pasta, quinoa)
8. Portion into containers
9. Label with date and contents
10. Refrigerate or freeze
11. Grab and reheat throughout the week

Professional Tips

• Cook on Sunday for the whole week
• Pick versatile recipes that work in combinations
• Store up to 4 days in fridge, longer in freezer
• Keep containers airtight
• Cook proteins separate from vegetables for freshness
• Label everything with dates
• Batch cook - make 3 proteins at once

What to Make

• weekday lunches
• busy lifestyles
• budget-friendly cooking
• portion control
• healthy eating