Perfectionist meal prep (20 identical tubs, 3 hours of cooking) scares people off. Here’s the lazy version: 1 hour, 3 bases, then improvise dinner in 10 minutes.
The 3-base rule
On Sunday, only prep:
- One carb base: rice, pasta, quinoa or potatoes
- One protein: roast chicken, hard eggs, chickpeas, canned tuna already there
- One vegetable: skillet mix, steamed broccoli, washed salad
At night: combine + sauce / cheese / herbs. That’s it.
Sample plan (60 minutes)
| Minutes | Action |
|---|---|
| 0–10 | Preheat oven, wash veg, start rice |
| 10–35 | Chicken or veg in the oven while it cooks |
| 35–50 | Hard eggs / chickpeas / quick sauce |
| 50–60 | Box it up, label “Mon / Tue” with a marker |
It doesn’t need to look pretty. It needs to be findable in the fridge.
Express dinners afterwards
- Rice + chicken + veg + soy / yogurt sauce
- Pasta + chickpeas + pesto
- Leftover bowl + egg + cheese
For ready ideas in the app, pair with What’s left in the fridge and family dinner ideas.
FAQ
What if I miss Sunday?
Just prep the protein on a quiet evening. One base beats zero.
How long do prepped foods keep?
Usually 3–4 days in the fridge for cooked meat/carbs. Freeze a portion if you made too much.
MoodDish can help plan the week from your mood and what you already have. Lazy meal prep is the app’s best friend.
