Meal Prep for Busy Professionals: Save Time and Eat Healthy

You want to eat healthy, but you work 9-5 (or 9-7), and the last thing you want to do is cook when you get home. Enter Meal Prep.

But prep doesn't have to mean eating the exact same Tupperware of dry chicken and broccoli 5 days in a row.

The Strategy: Buffet Style Prep (Component Cooking)

Instead of making full meals, prep Components. Mix and match them throughout the week for variety.

1. Generally Neutral Proteins (Cook 2)

Roast a sheet pan of chicken thighs with salt, pepper, garlic, and lemon. Brown some ground turkey or bake tofu cubes.

• Day 1: Chicken on salad.
• Day 2: Chicken in a wrap.
• Day 3: Chicken stir-fry.

2. The Grains (Cook 1 big batch)

Cook a big pot of quinoa, brown rice, or farro.

• It keeps for 5 days and can be reheated or eaten cold in grain bowls.

3. Roasted Veggies (Cook 2 sheet pans)

Roast hardy veggies like sweet potatoes, broccoli, peppers, and onions.

• Roast them simply so they match any sauce.

4. The Flavor (The Sauces)

This is where the variety comes in. Make or buy:

• Pesto
• Tahini dressing
• Salsa
• Teriyaki sauce

Sample Week

• Monday (Italian): Quinoa + Chicken + Pesto + Roasted Peppers.
• Tuesday (Mexican): Rice + Ground Turkey + Salsa + Avocado.
• Wednesday (Asian): Rice + Chicken + Teriyaki + Broccoli.

Storage Tips

• Cool Before Covering: Let food cool to room temperature before putting the lid on. Trapped steam = bacteria growth and soggy food.
• Glass is King: Glass containers don't stain, don't smell, and can go in the microwave/oven safely.
• Keep Salad Dressing Separate: Nobody loves soggy lettuce.

The Power Hour

Block out Sunday 4PM - 6PM. Put on a podcast.

1. Rice on the stove.
2. Chicken and Veggies in the oven.
3. Chop raw veggies for snacks while things cook.
4. Clean up while food cools.
5. Pack.

Done. Your future self will thank you every single day.