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The ultimate guide to cooking your whole week's meals in a single session. Save time, save money, and eat better!

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Vous pouvez démarrer une instance de cette checklist pour l'adapter à vos besoins spécifiques. Elle est composée de plusieurs étapes structurées pour vous guider.

Sunday Meal Prep: The 2-Hour Method 🍱

Paramètres influençant le déroulement de la checklist

The trick is cross-utilization: choose dishes that share ingredients (e.g., bell peppers for fajitas AND for a chili).

Nothing worse than finishing cooking and having no storage. Prefer glass (Pyrex) for easy reheating without plastic chemicals.

Buy everything in one go. Try not to cook on shopping day if possible—it's too exhausting.

You need space. Start with a pristine kitchen.

Do it assembly-line style. Wash everything at once.

Chop all onions, then all carrots, etc. Group them by cooking method (what goes in the oven vs. the skillet).

Cook them 'Al Dente'. They will cook more when reheated. Rinse with cold water to stop the cooking process.

While water boils, toss hard veggies (squash, potatoes, carrots) with oil and spices. Roast at 200°C (400°F).

Once pressurized, you don't have to watch it. Set it and forget it.

Sear the chicken or brown the ground meat. Keep separate from sauces for maximum flexibility during the week.

Prep your plant-based protein. Remember to press Tofu before sautéing.

Mix grains + veggies + protein (keep sauce on the side if possible).

Never put hot food directly in the fridge! Let it cool down (max 2 hours) before storing.

Meals for Mon/Tue/Wed -> Fridge. The rest (Thu/Fri) -> Freezer (or vacuum seal).

You think you'll remember. You won't. Use labels to avoid 'Freezer Mystery' two months from now.

Sunday Meal Prep: The 2-Hour Method 🍱

Impact et Satisfaction

📝 Phase 1: Planning (Fri/Sat)

Choose 3-5 Compatible Recipes

Check Container Inventory

Grocery Run (or Curbside Pickup)

🔪 Phase 2: The Setup & Prep (30 min)

Clear Dishwasher and Counters

Wash and Peel ALL Veggies

Industrial Chopping

🔥 Phase 3: Optimized Cooking (1h)

Start the Grains (Rice, Pasta, Quinoa)

Sheet Pan Roasted Veggies

Start the Instant Pot / Stew

Cook Proteins

Cook Legumes / Tofu

🧊 Phase 4: Assembly & Storage (30 min)

Meal Assembly

Rapid Cooling

The 3-Day Rule

Labeling (Date + Content)

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