How to meal prep for the week
Start with the meals you actually want to eat, then plan two cooking sessions or use the freezer for later portions. A seven-day plan does not mean seven days in the fridge.
Reviewed 2026-09-30.
Pick a manageable set
Choose one or two breakfasts, two main dishes and a snack. Use the planner to see the quantities before you shop. It checks the entered calorie and protein targets; those targets should come from your own needs or professional guidance.
Shop by ingredient, not by recipe
The grocery list combines the same ingredient across all selected meals. Quantities price the food used. The cost of buying full bags, jars and packages can be higher, especially on the first shop.
Cook in equipment batches
Start grain pots while you prepare produce. Keep raw meat utensils separate from ready-to-eat ingredients. Batch oven and air-fryer jobs, leaving room for heat to circulate; approximate recipe times never replace a thermometer.
Chill and label promptly
Put perishable food into shallow containers and refrigerate within two hours, or one hour above 90°F. Label the preparation time and contents. Use the shortest applicable component window, and follow a stricter package instruction.
Plan the second half of the week
Our planning default uses the lower end of each source range. Freeze eligible portions for later days promptly, or make them in a second prep session. Thaw in the fridge; food that was mishandled cannot be made safe by freezing.