Cook once, eat twice
Pick 2-3 protein sources, 2-3 carb sources, and 2-3 vegetables, then cook large batches of each once or twice a week. Mix and match them into different meals so you are not eating the exact same plate every day, but the prep work only happens once.
A simple template
- Protein: grilled chicken, ground beef, and baked fish, cooked in bulk.
- Carbs: rice, roasted potatoes, and pasta, made in big batches.
- Vegetables: a tray of roasted mixed vegetables or a big bag of salad greens.
- Sauce or seasoning varied per day to keep flavor interesting.
- Portion everything into containers right after cooking while it is still easy to divide evenly.
Storage and food safety
- Cool food before sealing containers to avoid condensation and bacteria growth.
- Most cooked meals keep 3-4 days in the fridge; freeze extras beyond that.
- Label containers with the date you cooked them.
- Reheat to steaming hot before eating, especially rice and chicken.
Keeping it from getting boring
Rotate your protein and carb choices every week or two instead of repeating the same combination for months. Keep a few different sauces or spice blends on hand (salsa, soy-based sauce, a simple vinaigrette) so the same base ingredients taste different day to day.