If you want to master meal prep for the whole week, you’ll be glad to know it’s simpler than it sounds. With just one hour of active preparation, you can have a full week of balanced, tasty, and ready-to-eat meals waiting in your fridge or freezer. As a result, you’ll save time, spend less money, and avoid the stress of last-minute cooking.
In fact, this guide shows you exactly how to plan, cook, and store your meals efficiently — all while keeping preparation under one hour.
Why Meal Prep for the Whole Week Works
Preparing your meals in advance offers more than just convenience. Moreover, it supports healthier eating habits and helps you avoid impulse takeout.
Key benefits of weekly meal prep:
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Saves time during busy weekdays
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Helps you eat healthier and avoid takeout
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Reduces food waste and grocery costs
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Supports portion control and consistency
Therefore, meal prepping is ideal for solo living—cook once, eat all week.
What You’ll Need for Weekly Meal Prep
Before you start, gather the right tools and containers. By doing so, you’ll make the process faster and more efficient.
Equipment and supplies:
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4–5 airtight containers (preferably glass or BPA-free plastic)
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A sheet pan, a nonstick skillet, and a medium pot
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A timer and a simple meal plan
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Basic ingredients (see below)
Balanced Weekly Menu (Serves 5 Lunches or Dinners)
Protein Options
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2 chicken breasts (grilled or shredded)
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3 boiled eggs
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1 can of chickpeas (roasted or sautéed)
Carbohydrates
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1 cup of cooked brown rice
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1 cup of roasted sweet potatoes
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1 small pack of whole wheat pasta
Vegetables
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Steamed broccoli or green beans
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Cherry tomatoes or sautéed zucchini
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Arugula, spinach, or lettuce (for fresh salads)
Add-ons & Sauces
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Hummus, pesto, or yogurt dressing
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Lemon, herbs, and olive oil for extra flavor
Meal Prep for the Whole Week – 1-Hour Plan
Step 1 – 00:00–00:10: Start by boiling eggs and pasta. At the same time, preheat the oven.
>Step 2 – 00:10–00:25: Roast chickpeas and sweet potatoes on a tray.
>Step 3 – 00:25–00:35: Cook chicken in a skillet and steam vegetables.
>Step 4 – 00:35–00:50:</strong> Wash greens and portion rice/pasta into containers.
end=”2670″>Step 5 – 00:50–01:00:</strong> Assemble meals, label them, and refrigerate or freeze.
As you can see, a clear plan ensures everything is ready in exactly one hour.
Storage Tips for Weekly Meal Prep
Storing your meals correctly keeps them fresh and safe to eat. In addition, it helps preserve flavor and texture.
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Refrigerate up to 4 days
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Freeze extra portions for up to 2 months
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Keep sauces and dressings separate to prevent sogginess
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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. Additionally, you can explore our Weekly Meal Prep ideas for more inspiration.