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Meal prep for busy people: three lunches in one hour
With a simple kit of protein, vegetables and a side, you cook ahead on Sunday and eat relaxed during the week.
Everyone knows the problem
Lunch break, little time, the nearest snack bar is close. Meal prep does not mean cooking seven identical boxes. It means preparing a few building blocks you can combine.
The kit
- One protein source: oven-baked chicken, lentils or tofu
- Two vegetables: one roasted (pumpkin, peppers, courgette), one raw (cucumber, carrots, salad)
- One side: rice, quinoa, potatoes or wholegrain pasta
- One sauce: yoghurt and herbs, tahini and lemon or tomato salsa
How to do it (about 60 minutes)
- Oven to 200 °C, vegetables and chicken on two trays, bake for 25 to 30 minutes.
- Cook the side at the same time.
- Cut the raw vegetables, mix the sauce.
- Pack everything separately. It keeps for about three days in the fridge.
Variety without effort
Combine differently every day: Monday as a bowl, Tuesday in a wrap, Wednesday as a salad with more raw vegetables. Same building blocks, a different meal.
My tip
Start with two days instead of five. If that works, extend it. Habits last when they fit your week, not the other way round.
