Meal Prep Basics

Roast or grill two distinct protein sources in bulk to establish reliable meal foundations.

const proteins = ["baked_chicken_breast", "tofu"];
// Target 120g to 150g protein portions

Simmer sturdy whole grains that reheat well without disintegrating into mushy starches.

const grains = [
  "quinoa", "brown_rice", "sweet_potatoes"
];
// Cook in bulk with low-sodium vegetable stock

Sheet-pan roast dense vegetables at high heat to concentrate natural flavors and sugars.

const veg = ["broccoli", "bell_peppers", "zucchini"];
// Roast at 400F with olive oil and sea salt

Whisk healthy oil and citrus dressings stored in small mason jars for quick finishing.

const dressings = ["tahini_lemon", "chimichurri"];
// Adds fresh acid and healthy lipids

Divide hot food into shallow containers to rapidly pass through the dangerous bacterial temperature zone.

const dangerZone = "40F to 140F (4C to 60C)";
// Cool within 2 hours to prevent spore growth

Label and date containers to ensure consumption within established safety guidelines.

const fridgeShelfLife = {
  cookedChicken: "3 to 4 days",
  cookedSeafood: "2 to 3 days",
  cookedGrains: "4 to 5 days"
};

Freeze portioned soups, chilis, and stews in freezer-safe bags to extend shelf life for months.

const freezerLife = "2 to 3 months at 0F (-18C)";
// Thaw overnight in the refrigerator

Reheat refrigerated meals to an internal core temperature of 165 degrees Fahrenheit.

const internalTemp = "165F (74C) minimum";
// Eliminates vegetative foodborne pathogens

Inspect pantry staples and refrigerator contents before drafting recipes and shopping lists.

const audit = "check oils, spices, grains, and frozen";
// Prevents purchasing duplicate pantry goods

Utilize the oven, stovetop, and pressure cooker simultaneously to compress cooking times.

const workflow = {
  oven: "roast sheet-pan chicken and veggies",
  stove: "simmer quinoa in stockpot",
  board: "dice raw garnishes and blend sauce"
};

Schedule a miniature 20-minute prep on Wednesday to replenish fresh greens and quick proteins.

const topUp = "grill shrimp and wash fresh arugula";
// Guarantees freshness across Thursday and Friday

Wash prep boards and utensils during active cooking cycles to keep workspace organized.

const hygiene = "clear cutting surfaces immediately";
// Prevents cross-contamination of poultry

Combine cooked quinoa, diced baked chicken breast, roasted zucchini, and tahini lemon dressing.

const bowl = "quinoa + chicken + zucchini + tahini";
// Provides 35g protein and 8g fiber

Pair roasted sweet potatoes with black beans, shredded chicken, and fresh pico de gallo.

const lunch = "sweet potato + black beans + chicken";
// Sustained slow-digesting carbohydrate fuel

Top fresh baby spinach with cold poached salmon, roasted broccoli, and pumpkin seeds.

const dinner = "spinach + salmon + broccoli + seeds";
// High in omega-3s, magnesium, and folate