Pick your prep day

Sunday works for most people, but any consistent day is fine. Block ninety minutes. Put on music or a podcast — prep should feel like downtime, not a chore.

Build around formulas

Don't plan seven unique meals. Pick two proteins, two grains, and three vegetables, then mix and match through the week. Bowls, wraps, and salads all work from the same base.

Store it right

Glass containers with locking lids keep food fresh longest. Cool cooked food before sealing, label with the date, and eat refrigerated meals within four days.