A structured approach to batch cooking on Sunday that produces 5 days of lunches and dinners in about 3 hours, with storage tips and reheating instructions.
Last updated:
0 of 20 completed0%
Copied!
Planning Your Weekly Menu
Choose 2-3 proteins for the week
Pick proteins that cook differently — one roasted, one stovetop, one slow-cooked. For example: 3 pounds of chicken thighs (roasted), 2 pounds of ground turkey (skillet), and 1 pound of salmon (pan-seared).
Select 2-3 grains or starches to batch cook
Rice, quinoa, and sweet potatoes are the most versatile bases. Cook 3 cups of dry rice (makes 9 cups cooked) and 2 cups of dry quinoa (makes 6 cups cooked) to cover 10 meals.
Pick 3-4 vegetables to prep and cook
Choose a mix of roasting vegetables (broccoli, bell peppers, zucchini) and raw-prep vegetables (spinach, cucumbers, carrots). Roasted vegetables keep 4-5 days. Raw-prepped greens last 3 days.
Write a grocery list sorted by store section
Group items by produce, protein, dairy, and pantry. Buy 10-15% more than you think you need. A full week of meals for one person typically costs $50-70 when batch cooking.
Kitchen Setup and Prep
Clear counter space and empty the dishwasher
You need at least 4 feet of clear counter space for cutting, mixing, and staging containers. Empty the dishwasher so you can load it as you go. Start with a clean kitchen.
Gather all containers and label them
You need 10-12 containers for a full week of lunches and dinners. Glass containers with snap lids work best for reheating. Label each with the meal name and day using masking tape.
Wash and chop all vegetables first
Do all your washing and cutting before you turn on a single burner. Cut everything into similar-sized pieces for even cooking — aim for 0.75-inch cubes for roasting. This takes 20-30 minutes.
Preheat the oven and start your longest-cooking item
Preheat to 400°F. Start roasting vegetables and proteins first since they take 25-40 minutes. Use this time to cook grains on the stovetop and prep sauces or dressings.
Batch Cooking Proteins
Roast or bake your primary protein
Chicken thighs at 425°F take 25-30 minutes until internal temp hits 165°F. Season 3 pounds with 1 tablespoon of oil, 1 teaspoon each of salt, garlic powder, and paprika.
Cook your stovetop protein
Brown 2 pounds of ground turkey in a large skillet over medium-high heat for 8-10 minutes, breaking it into small pieces. Season with 1 teaspoon each of cumin, chili powder, and salt.
Prepare a quick-cook protein for variety
Pan-sear salmon fillets skin-side down for 4 minutes, flip and cook 3 more minutes at medium-high heat. Internal temp should hit 125°F for medium. Cook these last since fish is best fresh.
Let all proteins cool 15 minutes before portioning
Slicing chicken immediately causes juices to run out, leaving it dry by Wednesday. Cool to room temperature, then slice or shred. Portion 5-6 ounces of cooked protein per container.
Grains, Sauces, and Assembly
Cook grains while proteins roast
Start rice and quinoa at the same time on two burners. White rice: 1.5 cups water per 1 cup rice, simmer 18 minutes covered. Quinoa: 2 cups water per 1 cup quinoa, simmer 15 minutes.
Make 2 simple sauces or dressings
A basic vinaigrette (3 parts oil, 1 part vinegar, salt, pepper) and a tahini sauce (0.25 cup tahini, 2 tablespoons lemon juice, 2 tablespoons water, 1 clove garlic) take 5 minutes each and transform plain meals.
Assemble meals into labeled containers
Fill containers in an assembly line: grain base first, then protein, then vegetables. Keep sauces in small separate containers to prevent sogginess. Each container should weigh 14-18 ounces total.
Portion snacks and breakfast items if time allows
Pre-portion nuts into 1-ounce bags, wash and bag fruit, or make overnight oats in mason jars (0.5 cup oats, 0.5 cup milk, 1 tablespoon chia seeds per jar). These take 15 extra minutes.
Storage and Reheating
Refrigerate meals for Monday through Wednesday
Place the first 3 days of meals in the fridge immediately after cooling. Keep the fridge at 40°F or below. Cooked proteins and grains are safe refrigerated for 3-4 days.
Freeze meals for Thursday and Friday
Freeze containers flat for faster thawing. Move Thursday's meal to the fridge Wednesday night — it takes 12-18 hours to thaw. Friday's meal goes to the fridge Thursday night.
Reheat properly to maintain quality
Microwave meals at 70% power for 2-3 minutes, stirring halfway through. Add 1 tablespoon of water before reheating rice and grains to restore moisture. Bring sauces to room temperature separately.
Clean up and reset the kitchen
Load the dishwasher, wipe all counters, and take out trash and compost. A full meal prep cleanup takes 20-30 minutes. Wipe down the fridge shelves where new containers go.
Frequently Asked Questions
How long does a Sunday meal prep session take?
A typical batch cooking session takes 2-3 hours for 5 days of meals. Your first few sessions may run 3-4 hours as you build a routine. After 3-4 weeks of practice, most people get the process down to 90 minutes by overlapping oven roasting with stovetop cooking and using downtime to chop and assemble.
How long does meal prepped food last in the fridge?
Cooked proteins (chicken, beef, pork) stay safe for 3-4 days refrigerated at 40°F or below. Cooked grains like rice and quinoa last 4-5 days. Raw prepped vegetables hold for 5-7 days. For meals intended for Thursday or Friday, freeze them on Sunday and thaw overnight in the fridge the night before. Glass containers with airtight lids give the longest shelf life.
Is meal prepping actually cheaper than eating out?
The average American spends $15-$18 per restaurant meal. Batch-cooked meals cost $3-$5 per serving when buying proteins in bulk and seasonal produce. For a single person eating 5 lunches and 5 dinners per week, meal prepping saves roughly $400-$600 per month compared to eating out. The upfront grocery bill of $50-$70 per week covers all 10 meals.
What are the best containers for meal prep?
Glass containers with snap-lock lids (like Pyrex or Glasslock) are the gold standard -- they are microwave-safe, stain-resistant, and last for years. A 10-piece set costs $25-$40. BPA-free plastic containers work for cold meals and are lighter for transport. For soups and sauces, 16-ounce deli containers at $0.25 each are cheap and stackable. Avoid reheating food in any plastic container.
What should I meal prep if I have never done it before?
Start with the "protein + grain + vegetable" formula: bake 2 pounds of chicken thighs, cook a big pot of rice, and roast 2 sheet pans of mixed vegetables. That combination gives you 5 mix-and-match meals. Season each portion differently (teriyaki, Italian herb, Mexican spice) to avoid flavor fatigue. This beginner approach takes under 90 minutes and costs about $20-$25 total.