Step 1 of 13 · Meal Prep Sunday: Five Lunches in One Hour
Choose one protein and one grain
Choose one protein and one grain — step 1 of 13 in Meal Prep Sunday: Five Lunches in One Hour. Open your fridge and pantry. You need one protein that roasts well on a sheet pan — boneless chicken thighs, salmon fillets, firm tofu, or…
Free everyday life tip: Choose one protein and one grain (step 1 of 13 from "Meal Prep Sunday: Five Lunches in One Hour").
Open your fridge and pantry. You need one protein that roasts well on a sheet pan — boneless chicken thighs, salmon fillets, firm tofu, or turkey meatballs — and one grain that cooks in 15–20 minutes — white rice, quinoa, couscous, or farro. Write both down. Do not pick two proteins thinking you will get variety; you will get chaos and dirty every pan you own.
Chicken thighs are the most forgiving choice: they stay moist even when slightly overcooked, they take seasoning well, and they reheat without drying out. If this is your first prep, start there. Quinoa edges out rice because it keeps its texture after four days in the fridge, but honestly either works.
Pro tip: Buy the protein pre-trimmed if your store offers it. The 50 cents extra saves you 8 minutes of trimming and a cutting board covered in raw chicken juice.
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