How to Meal Prep in Under 2 Hours for the Week

Life is busy—whether you’re juggling work, family, training, or all of the above. Meal prep is one of the simplest ways to stay on track with your nutrition goals without spending your whole Sunday in the kitchen. The good news? You don’t need to spend all day chopping veggies and cooking. With the right plan, you can meal prep for the entire week in under 2 hours.

Here’s how to make it happen.

Step 1: Make a Game Plan (10–15 minutes)

Before you turn on the stove, you need a strategy.

Pick 2 proteins, 2 carbs, and 2 veggies.
Example: chicken + ground turkey, rice + sweet potatoes, broccoli + peppers.
Choose versatile meals. Think mix-and-match bowls, salads, or wraps instead of overly complicated recipes.
Check your pantry. A quick inventory prevents mid-prep grocery runs.

💡 Pro Tip: Write out your menu and grocery list before heading to the store so you can shop and prep efficiently.

Step 2: Shop Once, Prep Once (20–30 minutes)

Do your grocery run with purpose. Stick to the list and group items by category—produce, proteins, pantry staples—to get in and out fast.

Buy pre-washed greens, pre-chopped veggies, or frozen options if you’re really tight on time.
Look for bulk packs of protein so you can cook everything at once.

Step 3: Batch Cook Your Bases (45–60 minutes)

This is where the magic happens. You’ll prep everything in parallel to save time.

Proteins: Roast chicken breasts in the oven while browning ground turkey on the stovetop.
Carbs: Cook a big pot of rice or quinoa and bake a tray of sweet potatoes at the same time.
Veggies: Toss chopped veggies on a sheet pan with olive oil and roast alongside your protein.

While everything cooks, chop fresh add-ins (like cucumbers, cherry tomatoes, or herbs) and mix up quick sauces or dressings.

💡 Pro Tip: Use sheet pans and an Instant Pot or air fryer to cook multiple components at once.

Step 4: Portion and Store (15–20 minutes)

Once everything is cooked, it’s time to assemble.

Divide proteins, carbs, and veggies into grab-and-go containers for full meals OR keep ingredients in larger containers to mix and match during the week.
Store sauces and dressings separately to keep things fresh.
Label containers with dates to stay organized.

Quick Meal Ideas with Your Prep

With your bases ready, you can create different meals without extra effort:

Burrito Bowl: Rice + chicken + roasted peppers + salsa + avocado.
Power Salad: Mixed greens + turkey + sweet potatoes + balsamic dressing.
Breakfast Scramble: Pre-chopped veggies + eggs + shredded cheese.
Wraps or Pitas: Any protein + veggies + hummus.

Stay Efficient

Set a timer. Challenge yourself to beat the clock—it makes prep feel like a game.
Clean as you go. A tidy kitchen keeps things moving.
Double up. Make extra portions to freeze for emergency meals.