One protein, one grain, two veg — weekday lunches done before Monday
The most searched home-cooking win: shop once, cook once, eat well all week. Roast chicken thighs, batch rice, roast broccoli and peppers, portion five containers, and build a rotation that survives busy mornings. No fancy gear — sheet pans and glass containers.
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Protein: 1.5 kg chicken thighs. Grain: 3 cups rice. Veg: broccoli + 2 peppers. Pantry: oil, salt, pepper, garlic powder, paprika.
Buy thighs not breasts — they reheat juicier. Pre-washed veg saves 10 minutes; whole heads save money. One trip beats three forgotten items mid-prep.
0:00 — oven on 200°C / 400°F, rice on. 0:15 — chicken on pan A, veg on pan B. 0:45 — flip chicken, stir veg. 1:00 — check chicken 74°C, rice fluffed. 1:15 — cool 10 min, portion five boxes.
Set phone timers. Multitasking without timers = burnt veg.
Pro tip. Rice cooker frees a burner — start it first and forget it.
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