Meal prep does not mean eating the same dish five days in a row. With a flexible approach, you can prepare components that mix and match into varied meals.

Start with a protein base: roasted chicken, baked tofu, or cooked lentils. Prepare grains like rice or quinoa in bulk. Wash and chop vegetables for quick assembly.

Invest in quality storage containers that stack neatly in the fridge. Label portions with dates to track freshness and reduce food waste.

Prepare sauces and dressings separately so meals stay interesting. A single grain bowl becomes Mediterranean, Asian, or Mexican depending on the topping.

Dedicate one or two hours on Sunday, or split prep across two shorter sessions. Consistency matters more than perfection.