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.

Publication date: 17-06-2026

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