How to Meal Prep for the Week in 2 Hours
You can prepare 5 days of high-protein lunches and dinners in just 2 hours. This is the exact system I use every Sunday.
Meal prepping doesn’t have to take your entire weekend. With the right plan, you can cook once and eat well all week. Here’s the simple 2-hour method.
The 2-Hour Meal Prep System
- Plan (10 minutes): Choose 2–3 proteins, 2 vegetables, and 1–2 carb sources. Pick from our high protein meal prep recipes.
- Shop (20 minutes): Stick to the list. No extras.
- Prep ingredients (20 minutes): Chop vegetables, measure spices, start rice or quinoa.
- Cook proteins (40 minutes): Bake chicken, cook ground turkey, or grill in batches.
- Assemble & store (30 minutes): Portion into containers while things are still warm.
What to Cook in Batches
- Chicken breast or thighs
- Ground turkey or lean beef
- Roasted vegetables (broccoli, peppers, zucchini)
- Rice, quinoa, or cauliflower rice
Storage Tips
Most meals last 4–5 days in the fridge. Freeze anything you won’t eat by day 4. Label containers with the date.
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Download the exact shopping list I use for this 2-hour system
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