Traditional meal prep—portioning identical meals into containers for the week—is soul-crushing. Component prep is better: cook ingredients, not recipes.
The Component Prep Method
Instead of: Making 5 servings of chicken and rice
Do this: Cook chicken. Cook rice. Chop vegetables. Mix and match all week.
Benefits: Variety, flexibility, less food waste, faster cooking
The Three Components
1. Protein (Choose 2)
- Rotisserie chicken (no cooking required)
- Baked chicken breast or thighs
- Ground turkey or beef
- Hard-boiled eggs
- Canned tuna or salmon
- Baked tofu
2. Grains/Carbs (Choose 2)
- Rice (make extra, freezes well)
- Quinoa
- Pasta
- Sweet potatoes (roasted)
- Regular potatoes
3. Vegetables (Choose 3-4)
- Roasted broccoli, cauliflower, Brussels sprouts
- Sautéed peppers and onions
- Raw: carrots, cucumber, cherry tomatoes
- Salad greens (wash and dry)
The Sunday Prep Routine
Total time: 90 minutes
- Wash and chop all vegetables (30 min)
- Roast vegetables (40 min hands-off)
- Cook 2 proteins (30-40 min)
- Cook 2 grains (20-45 min depending on grain)
- Store in containers (10 min)
Include in your Sunday reset.
Storage Tips
- Glass containers: Microwave-safe, no plastic taste
- Separate proteins from veggies: Keeps things fresher
- Label with dates: Use within 4-5 days
- Freeze extras: Grains and proteins freeze well
5-Minute Meal Combinations
Bowl: Grain + protein + roasted vegetables + sauce
Wrap: Tortilla + protein + raw vegetables + hummus
Salad: Greens + protein + grain + dressing
Stir-fry: Grain + protein + sautéed vegetables + soy sauce
Minimal Meal Prep (30 minutes)
Short on time? Do this:
- Buy rotisserie chicken (no cooking)
- Microwave rice pouches (2 minutes)
- Pre-cut vegetables from store
- Hard-boil a dozen eggs
Done. Mix and match all week.
Kitchen Organization
Meal prep is easier in an organized kitchen. See our small kitchen tips.
Final Thoughts
You don't have to love cooking to eat well. Component prep removes decision fatigue while keeping meals interesting. Prep once, eat all week.