Prep Workflow

Weekly meal prep workflow and timeline

Weekly Schedule

The meal prep system follows a weekly cycle with three key days: Saturday for planning and shopping, Sunday for the main prep session, and Wednesday for a mid-week check and rotation.

Planning & Shopping

•Review meal plan for the week
15 min
•Check inventory and make shopping list
10 min
•Shop for ingredients
45-60 min
•Organize and store groceries
15 min

Main Prep Session3.5 hours

Wave 1: Setup

15 min

•Preheat double oven to 400°F
•Preheat single oven to 450°F for potatoes
•Start rice cooker
•Lay out and label containers
•Prep baking sheets and pans

Wave 2: Proteins

60 min

•Put chicken in single 400°F oven
•While chicken bakes (30 mins), portion meatball mix onto sheets
•Remove chicken to rest
•Put meatball sheets in double 400°F oven for 20 mins

Wave 3: Potato Prep

25 min

•Peel potatoes and cut into 1-2 inch pieces
•Boil in heavily salted water for exactly 4 minutes
•Drain and return to pot
•Toss with flour and shake to rough up edges
•Spread in single layer on baking sheets

Wave 4: Oven Transition & Vegetables

50 min

•Put potato pans in 450°F single oven (30-45 mins until golden)
•Season potatoes with salt and pepper
•Steam frozen vegetables in batches
•Monitor and rotate as needed
•Cool items properly

Wave 5: Assembly

45 min

•Portion cooked rice into containers
•Portion proteins as they finish cooling
•Remove and portion crispy potatoes
•Add proteins, potatoes, vegetables to containers
•Pack any additional items

Wave 6: Cleanup

15 min

•Wipe down all surfaces
•Store prepped meals properly
•Take out trash
•Final organization

Mid-Week Check

•Move Thursday meals to fridge
5 min
•Check food quality
5 min
•Adjust portions if needed
10 min

Pro Tips

Efficiency

•Label containers before starting
•Use multiple timers for different items
•Clean as you go
•Prep all ingredients before cooking

Quality Control

•Use meat thermometer for proteins
•Cool items quickly with fan
•Store sauces separately
•Rotate freezer meals properly