Meal Prep in One Hour: Simple Steps to Save Time All Week

Meal prep doesn’t have to take all afternoon. With a focused plan, you can set yourself up for easier meals in just one hour. These simple steps help you get balanced, satisfying meals on the table faster—without cooking every night.

1. Choose 2 proteins, 1 grain, and 2–3 vegetables.
Pick items that cook quickly or rely on convenient staples. Examples include eggs, tofu, canned beans, rotisserie chicken, quinoa, couscous, microwavable brown rice, baby spinach, pre-cut broccoli, carrots, or frozen vegetables. This gives you mix-and-match options for the week.

2. Start with what takes the longest.
Begin with grains or roasted vegetables. While they cook, wash greens, chop vegetables, or cook quicker items like eggs or tofu.

3. Prep ingredients you know you’ll use.
You don’t have to make full meals. Washing fruit, chopping a few vegetables, and portioning snacks can cut weekday cooking time in half.

4. Assemble two ready-to-go meals.
Before the hour is up, put together two complete meals for busy days. A grain, protein, veggie, and a favorite sauce is enough to give you a solid head start.

5. Add a few flavor boosters.
A simple sauce helps ingredients feel fresh throughout the week. Try vinaigrette, pesto, tahini dressing, salsa, or lemon and olive oil. Due to the calorie density of many dressings, stick with those that don’t have added sugar (or a minimal amount) and use a max of 1 tablespoon or less.

6. Store everything clearly and accessibly.
Use clear containers and place prepped foods at eye level in the fridge. When you can see what you prepped, you're more likely to use it and waste less!

7. Stay flexible.
The goal isn’t perfection. Even prepping one ingredient, like a protein or a few vegetables, saves time and makes meals easier during the week.