Tired of cooking every day or spending money on last-minute meals? With just one hour, you can prepare a full week of homemade meals that are balanced, tasty, and ready when you are. This guide shows you exactly how to plan, cook, and store your meals efficiently—all with just one hour of active prep.
Why Weekly Meal Prep Works
- Saves time during busy weekdays
- Helps you eat healthier and avoid takeout
- Reduces food waste and grocery costs
- Supports portion control and consistency
Meal prepping is ideal for solo living—cook once, eat all week!
What You’ll Need
- 4–5 airtight containers (preferably glass or BPA-free plastic)
- A sheet pan, a nonstick skillet, and a medium pot
- A timer and a simple meal plan
- Basic ingredients (see below)
Balanced Weekly Menu (Serves 5 Lunches or Dinners)
Protein Options
- 2 chicken breasts (grilled or shredded)
- 3 boiled eggs
- 1 can of chickpeas (roasted or sautéed)
Carbohydrates
- 1 cup of cooked brown rice
- 1 cup of roasted sweet potatoes
- 1 small pack of whole wheat pasta
Vegetables
- Steamed broccoli or green beans
- Cherry tomatoes or sautéed zucchini
- Arugula, spinach, or lettuce (for fresh salads)
Add-ons & Sauces
- Hummus, pesto, or yogurt dressing
- Lemon, herbs, and olive oil for extra flavor
1-Hour Prep Plan (Step-by-Step)
00:00–00:10: Start with boiling eggs and pasta. Preheat the oven.
00:10–00:25: Roast chickpeas and sweet potatoes on a tray.
00:25–00:35: Cook chicken in a skillet and steam vegetables.
00:35–00:50: Wash greens and portion rice/pasta into containers.
00:50–01:00: Assemble meals, label, and refrigerate or freeze.
Storage Tips
- Refrigerate up to 4 days
- Freeze extra portions for up to 2 months
- Keep sauces and dressings separate to prevent sogginess
- Rotate proteins and veggies to avoid repetition
Where to buy: Find affordable, freezer-safe meal prep containers at IKEA or Amazon.
Want More Time-Saving Recipes?
Try our Vegetarian Chili One-Pot Meal—great for batching and freezing!