Prep meals

Make a list of ingredients needed for meals

Check pantry and fridge for items already on hand

Organize list by section of the store

Determine quantities needed for each ingredient

Compare prices of ingredients at different stores or online

Check for any sales or coupons on needed items

Make note of any special dietary restrictions or preferences

Consider buying in bulk for items used frequently

Add any non-food items needed for meal prep (containers, utensils, etc.) to the list

Decide on meals for the week

Consider dietary restrictions or preferences

Plan for leftovers or lunches

Take inventory of pantry and fridge to see what ingredients are already on hand

Research new recipes or meal ideas to incorporate into the week's plan

Create a shopping list based on planned meals and necessary ingredients

Consider incorporating variety into the week's meals to keep things interesting

Take into account the time and effort required for each meal to plan accordingly for busy days

Wash and chop vegetables

Cook grains or proteins in advance

Portion out snacks or ingredients for easy access

Marinate protein for extra flavor

Roast vegetables for added depth of flavor

Pre-cook pasta or rice for quick assembly during the week

Pre-assemble salads or grain bowls for easy grab-and-go lunches

Prepare sauces or dressings to have on hand for quick meals

Use containers that are freezer and microwave safe

Label containers with meal names and dates

Store in an organized manner for easy access

Ensure containers are airtight to preserve freshness

Separate meals into individual portions for easy reheating

Store meals in the refrigerator within 2 hours of preparation

Rotate older meals to the front for quicker consumption

Keep a running inventory of meals to track expiration dates

Wash and dry any dishes used during prep

Wipe down countertops and surfaces

Put away any leftover ingredients or tools

Sweep or vacuum the kitchen floor

Empty any trash or recycling bins used during prep

Wash and sanitize cutting boards, knives, and other utensils

Organize pantry and refrigerator to make room for prepped meals

Label containers with the date and contents of each meal

Clean any spills or stains on kitchen appliances or floors

Restock pantry items that were used during meal prep