Most meal prep content online makes it look like you need a commercial kitchen, 4 hours of free time, and a degree in nutrition. You don't. Here's what you actually need.

Why meal prep?

Two reasons: consistency and money. When your meals are ready, you eat what you planned instead of ordering takeout. Over a month, this saves you 400-600 euros easily, and your nutrition stays on track.

Start with 3 meals, not 21

The biggest mistake beginners make is trying to prep every single meal for the entire week. That's overwhelming and most of the food goes bad by Thursday. Instead, prep your lunches for Monday through Friday. That's 5 meals. Start there.

The formula

Every meal prep bowl follows the same formula:
- 1 protein source (chicken, beef, fish, eggs, tofu)
- 1 carb source (rice, potatoes, pasta, quinoa)
- 1 vegetable (broccoli, spinach, peppers, green beans)
- 1 sauce or seasoning (this is what keeps it interesting)

That's it. Pick one from each category and you have a meal.

Shopping list for your first prep

• 1kg chicken thighs (bone-in is cheaper, boneless is easier)
• 2 cups jasmine rice
• 1 head of broccoli
• 1 bag of spinach
• Olive oil, salt, pepper, garlic powder, paprika
• 5 glass containers with lids (invest in glass — no staining, no microwave concerns)

Total cost: roughly 15-20 euros. That's 5 lunches for under 4 euros each.

The Sunday session

Block 90 minutes on Sunday. Put on a podcast or some music. Here's the order:

1. Start rice first (it's mostly passive). Rinse, add water, bring to boil, cover, low heat 12 min.
2. While rice cooks, season and arrange chicken on a baking tray. Into the oven at 200°C for 25 minutes.
3. While chicken bakes, chop and steam broccoli (6 minutes in a steamer or microwave with a splash of water).
4. Assemble: rice on the bottom, chicken sliced on top, broccoli on the side.
5. Let everything cool before putting lids on (condensation makes food soggy).

Storage rules

• Refrigerator only — meals last 4-5 days safely.
• Don't freeze rice bowls unless you enjoy mushy rice.
• Reheat in microwave for 2-2.5 minutes with the lid cracked open.
• Keep sauces separate in small containers — add them when you eat, not when you prep.

Level up later

Once you're comfortable with 5 lunches, start prepping breakfasts too (overnight oats take 5 minutes). Then experiment with different proteins and seasonings each week. The system stays the same — the ingredients rotate.

The goal isn't perfection. It's showing up with food ready so you don't have to make decisions when you're hungry and tired.