Prep Workflow

Weekly meal prep workflow and timeline

Weekly Schedule

The meal prep system follows a weekly cycle with three key days: Saturday for planning and shopping, Sunday for the main prep session, and Wednesday for a mid-week check and rotation.

Planning & Shopping

  • •Review meal plan for the week
    15 min
  • •Check inventory and make shopping list
    10 min
  • •Shop for ingredients
    45-60 min
  • •Organize and store groceries
    15 min

Main Prep Session2-3 hours

Wave 1: Setup

15 min
  • •Label all containers
  • •Organize workspace
  • •Preheat oven to 400°F
  • •Start rice cooker

Wave 2: Proteins

45 min
  • •Season and prep all proteins
  • •Start chicken in oven
  • •Begin fish on stovetop
  • •Prep turkey for cooking

Wave 3: Vegetables

30 min
  • •Steam frozen vegetables
  • •Portion into containers
  • •Cool and store properly

Wave 4: Assembly

45 min
  • •Portion proteins into containers
  • •Add rice and vegetables
  • •Pack breakfast items
  • •Prepare smoothie bags

Wave 5: Cleanup

15 min
  • •Clean all surfaces
  • •Store containers properly
  • •Take out trash
  • •Final organization

Mid-Week Check

  • •Move Thursday meals to fridge
    5 min
  • •Check food quality
    5 min
  • •Adjust portions if needed
    10 min

Pro Tips

Efficiency

  • •Label containers before starting
  • •Use multiple timers for different items
  • •Clean as you go
  • •Prep all ingredients before cooking

Quality Control

  • •Use meat thermometer for proteins
  • •Cool items quickly with fan
  • •Store sauces separately
  • •Rotate freezer meals properly