Chicken after 4 days?

Don't. Eat by Wednesday or freeze two portions Sunday night.

You are packing components. Change the sauce each day. That is the whole trick.

Swap chicken for a tray of chickpeas tossed in oil and spices, or baked tofu, same temperature.

Meal Prep Mastery

A 90-minute Sunday cook that actually gets eaten by Thursday

1h 30m8 photographed stepsBeginner

You will cook one week's lunches as components: a tray of chicken, a tray of vegetables, a pot of rice, three sauces, and a packing order that does not turn broccoli to mush. This is not seven identical sad boxes.

What you'll learn

A shopping list that matches the cook
How to roast chicken and veg at the same time
Three sauces so Tuesday doesn't taste like Sunday
Cooling and packing so food stays edible

Inside this course

Plan on paper firstIf you shop without a template you will buy snacks and no protein.
The 90-minute cookOven at 220°C / 425°F. Rice on the stove. Nothing is sequential if you start both.
Three saucesThis is what makes people actually eat the food.
Pack and reheatLayer dry to wet. Sauce after heat.

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First steps from Plan on paper first

See how every step looks — photo, checklist, and pro tips included.

Components, not seven identical casseroles.

01Every lunch is four parts

Grain + protein + vegetables + sauce. That is the box. Dinners can be the same protein with a different carb. Write four days on a sticky note before you go to the store.

Buy extra vegetables. They shrink in the oven. People always under-buy broccoli.

02Containers and fridge rules

Glass, 750–1000 ml, with lids that actually seal. Cool food on a rack 20–30 minutes before you lid it. Steam in a sealed box is why Wednesday broccoli is sad.

Sauces on the door. Proteins on the middle shelf, not the door. Do not put a steaming pot in the fridge.

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