Family waiting at the airport

Two Hours Now, Better Choices All Week

Meal prepping — preparing portions of food in advance — is one of the most evidence-based strategies for eating healthily on a busy schedule. Studies consistently show that people who plan and prepare their food in advance eat more vegetables, consume fewer calories and spend significantly less on food.

How to Build Your Weekly Prep System

Effective meal prepping does not mean cooking every meal on Sunday. It means strategically preparing components that give you flexibility: a large batch of cooked grains, several portions of protein, washed and chopped vegetables, and one or two complete meals as a backup.

  • Cook a large batch of whole grain base — rice, farro or quinoa
  • Roast two sheet pans of vegetables for the week's lunches and sides
  • Prepare 4-5 portions of protein — baked chicken, hard-boiled eggs or cooked lentils
  • Make one complete backup meal for your busiest evening