Meal Prep: How to Organise Your Weekly Meals in 2 Hours
The meal prep (meal preparation) is the most effective strategy for eating healthy during the week without spending hours in the kitchen every day. The idea is simple: one day a week you cook and organise your meals into ready-to-eat containers.
Why does meal prep work?
- Time saving: cook once, eat all week.
- Nutritional control: you know exactly what you're eating.
- Money saving: shop with a list, reduce waste.
- Less temptation: if you already have food ready, you won't order fast food.
Step by step: your first meal prep
1. Plan the menu (15 min)
Choose 2-3 proteins, 2-3 carbohydrates and 3-4 vegetables. You don't need endless variety — simplicity is key.
2. Do the shopping (30 min)
Shop with a list. Prioritise: chicken breast or tofu, brown rice or quinoa, broccoli, spinach, sweet potato and avocado.
3. Batch cook (90 min)
Use the oven for proteins and vegetables while you boil the grains on the hob. That way everything is ready at the same time.
4. Assemble the containers (15 min)
Divide into individual portions. A good container has: ¼ protein, ¼ carbohydrate, ½ vegetables.
Bases that work well
- Salads: prepare the base (lettuce, spinach) and the dressing separately.
- Bowls: rice + protein + vegetables + sauce — like a homemade Poké Bowl.
- Wraps: filling prepared ahead, wrap it up when you're ready to eat.
When meal prep isn't for you
If one day you don't feel like cooking or you've run out of prepped containers, you can always stop by Lettus and grab a fresh salad or Poké Bowl to take away. Sometimes the best preparation is knowing where to eat healthy when you haven't prepared anything.
Visit us in Fuengirola, Marbella, Málaga, Valencia or Madrid.