Step 12 of 13 · Meal Prep Sunday: Five Lunches in One Hour
Build a four-week rotation
Build a four-week rotation — step 12 of 13 in Meal Prep Sunday: Five Lunches in One Hour. Week 1: chicken thighs with paprika. Week 2: firm tofu with teriyaki glaze. Week 3: ground turkey with cumin and lime.
Free everyday life tip: Build a four-week rotation (step 12 of 13 from "Meal Prep Sunday: Five Lunches in One Hour").
Week 1: chicken thighs with paprika. Week 2: firm tofu with teriyaki glaze. Week 3: ground turkey with cumin and lime. Week 4: salmon fillets with lemon-dill. Write this rotation on a card and stick it inside a kitchen cabinet. Each week you shop for one protein and two vegetables, not five random ingredients.
The rotation prevents the burnout that kills most meal prep habits. People quit not because prep is hard but because eating the same chicken-and-rice for three months straight makes them dread opening the fridge. Four flavour profiles give you enough variety to stay interested without the decision fatigue of reinventing the wheel every Sunday.
You'll need
- 4-week protein rotation written down
- Seasoning sets grouped by week
- Shopping list template saved on phone
- Backup freezer meals for skipped weeks
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