Spend two hours on Sunday and enjoy easier meals all week. Here’s a simple schedule.
What you’ll make
- A tray of roasted vegetables
- A pot of rice or quinoa
- Baked chicken thighs or tofu
- A batch of soup
- Overnight oats
The schedule
- 0:00 – Preheat the oven and chop vegetables.
- 0:15 – Roast vegetables and bake chicken.
- 0:20 – Start the rice.
- 0:30 – Make the soup on the hob.
- 1:00 – Mix overnight oats.
- 1:15 – Let everything cool.
- 1:45 – Portion into containers and refrigerate.
Meal ideas from your prep
- Chicken and veg rice bowls
- Soup and bread
- Wraps with chicken and vegetables
Frequently Asked Questions
Can I prep for the whole week?
For fridge meals, plan for 3–4 days and freeze the rest.
Do I need special containers?
Any airtight containers will work.
