Most people fail at meal prep because they try to prep finished meals for every day. A better method is modular prep: one protein base, one grain base, one fast vegetable batch, and two sauces. This gives flexibility without more shopping.
1. Start with a repeatable shopping framework
Use a simple split: 40 percent proteins, 35 percent produce, 20 percent grains and pantry, 5 percent flavor extras. If your cart goes over budget, remove convenience items first and keep staple ingredients.
- Protein anchors: chicken thighs, eggs, canned tuna, beans, Greek yogurt
- Carb anchors: rice, oats, potatoes, whole wheat pasta
- Produce anchors: onions, frozen vegetables, carrots, spinach, bananas
2. Prep in one focused 90-minute block
Cook one tray protein, one pot grain, and a chopped vegetable mix at the same time. While those run, prep sauces and portion snacks. The target is reduced weekday friction, not perfect aesthetics.
3. Rotate three dinner templates
Use the same ingredients in different formats: grain bowl night, skillet night, and wrap night. This increases variety while keeping your grocery list tight and predictable.
4. Plan one intentional leftover night
Reserve one dinner slot for leftovers to prevent food waste and unplanned takeout. This single habit consistently reduces weekly cost drift.
Next step: pair this system with the Family Dinners Under $15 guide.