Nutrition
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September 13, 2023
Meal Prep for Beginners: How to Cook a Week of Healthy Meals in 90 Minutes
Includes a downloadable grocery list and time-saving tricks.
Chef Maria Rodriguez
Certified Nutrition Specialist
The 90-Minute Breakdown
With strategic planning, you can prepare 15 balanced meals (5 lunches + 5 dinners + 5 snacks) in just 90 minutes - saving 7+ hours during the week.
Research Shows:
Meal preppers consume 250+ more vegetables weekly and save $1,200 annually compared to last-minute eaters (Journal of Nutrition Education).
Step-by-Step System
1. The 3-2-1 Protein Method
Time Saved: 35 minutes
- Choose 3 proteins (ex: chicken, tofu, eggs)
- Cook 2 in bulk (sheet pan + Instant Pot)
- Keep 1 no-cook (canned fish, cottage cheese)
2. The Rainbow Chop
Time Saved: 25 minutes
- Wash all produce at once in salad spinner
- Chop vegetables by hardness (hardest first)
- Store in clear containers by color group
3. Sauce Multiplier
Time Saved: 20 minutes
- Make 1 creamy sauce (ex: tahini dressing)
- Make 1 vinaigrette (ex: balsamic)
- Make 1 flavor bomb (ex: pesto)
Weekly Prep Timeline
| Time | Task | Tools Needed |
|---|---|---|
| 0-15 min | Preheat oven, start grains | Rice cooker, sheet pan |
| 15-45 min | Roast proteins/veggies | Instant Pot, blender |
| 45-90 min | Assemble meals, make sauces | Mason jars, containers |
Essential Gear
Cooking
- Instant Pot (cooks grains + proteins)
- Half-sheet pans (2-3 for roasting)
Storage
- Glass containers (3-compartment)
- Mason jars (for sauces/dressings)
