Meal Prep Guide
A curated collection of ingredients and meals that hold up well for batch cooking — how long they keep, how to store them, and how to reheat them without losing quality.
Weekly plans
Full five-day rotations built from the combo meals and components below — pick a goal and follow the day-by-day breakdown.
Balanced Week
BalancedA five-day rotation of five prep sessions on Sunday, built for someone who wants healthy, home-cooked meals on autopilot without eating the exact same thing every day.
Cutting Week
CuttingA five-day, higher-protein, lower-calorie rotation for a fat-loss phase — built around the same combo meals as the Balanced Week, with carbs trimmed and protein pushed up.
Ingredients & combo meals
Individual components (rice, chicken, vegetables) and ready-to-eat combo meals assembled from them — filter by type below.
Avocado Egg Pita
comboOne mixing bowl makes 4 lunches: mash, stuff, sauce, fridge. No stove, no reheating, and it travels well in a container or wrapped in foil.
Brown Rice
grainCooks in one big batch, reheats without losing texture, and forms the base of dozens of different bowls throughout the week.
Chicken & Rice Power Bowl
comboCombines three things you've likely already batch-cooked — chicken, rice, roasted vegetables — into one complete, portioned meal instead of three separate containers.
Chicken Breast
proteinCooks in bulk uniformly, holds moisture well when stored in its own juices, and is versatile across cuisines.
Everyday Yogurt-Tahini Sauce
sauce condimentFive minutes and five ingredients turns any bowl, wrap, or pita into something that tastes finished — and it keeps for a full week.
Greek Yogurt Protein Parfait
comboA high-protein, low-effort breakfast that layers in under five minutes and holds up for four days — useful for a cutting phase where hitting a protein target without a lot of calories matters.
Overnight Oats
full mealZero cooking required, five minutes of assembly makes five breakfasts, and the base recipe is endlessly customizable.
Roasted Vegetables
vegetableOne sheet pan can hold enough vegetables for the whole week, and roasting concentrates flavor so they still taste good reheated.
Tuna Lettuce Wraps
comboA high-protein, low-calorie lunch with no cooking and no carbs beyond the vegetables — one of the leanest options here, built for a cutting phase or anyone limiting bread and rice.