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Weekly meal prep in two hours

Plan, shop and cook one batch session, then store it safely for the working week.

26 items · 5 sections · food, home, budget

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Plan, 15 minutes (6)

  • Count the lunches and dinners you actually need
  • Pick 1 grain, 2 proteins and 3 vegetables
  • Choose one oven dish and one pot dish, so they cook together
  • Check the fridge and shelves first
  • Write a shopping list by aisle
  • Check your boxes: airtight, with lids that fit

First hour (6)

  • Clear the counter and wash your hands
  • Heat the oven and boil water first
  • Start rice, pasta or lentils
  • Roast a tray of vegetables
  • Put chicken, tofu or beans in the oven or on the stove
  • Chop salad vegetables and wash up as you go

Second hour (5)

  • Boil eggs, or make one soup or stew
  • Mix a sauce or dressing, and keep it apart
  • Cook meat until the middle is hot, with no pinkUse a food thermometer if you have one.
  • Portion into boxes, and label with the day
  • Wash the last pots and wipe the counter

Store it safely (5)

  • Cool food fast, and refrigerate within 2 hoursShallow boxes cool faster.
  • Keep the fridge at or below 4°C (40°F)
  • Eat cooked food in the fridge within 3-4 days
  • Freeze the meals for the end of the week
  • Keep the crunchy things and sauce apart until you eat

During the week (4)

  • Move Thursday's and Friday's meals to the fridge the night before
  • Reheat until steaming hot, all the way through
  • Reheat just once, and bin any leftovers
  • Note what you got bored of, and change it next week

Written from www.foodsafety.gov

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