Meal prep in one hour

You do not need to cook full meals ahead. Prepare a few building blocks and mix them through the week.

A one-hour plan

1. Start a pot of grains, such as rice or quinoa.
2. Roast a tray of chopped vegetables.
3. Cook a protein, such as chicken, eggs, beans or tofu.
4. While those cook, wash and chop raw vegetables and fruit.
5. Mix a simple sauce or dressing in a jar.

Store it well

Cool everything quickly, then pack it into containers. Keep prepared food in the fridge for three to four days and freeze the rest.

Mix and match

Bowls, wraps, salads and stir-fries are all easy to assemble from the same ingredients with different sauces.