What is the easiest meal-prep schedule for someone who eats fast food every day?
Start off by planning 2 meals. Shop for 2 meals, cook 1 or 2 batches, and create quick grab and go servings. Don't try to plan your entire week. Start with only three or four meals instead of trying to prep an entire week. Then, see what works well and adjust your plan accordingly.
A simple weekly meal-prep schedule
If you eat fast food every single day, don't change all that all at once. You may want to start off with just a few pre-made meals that allow you to make fewer decisions but without having to spend hours in the kitchen. Once you find out that the system works for you, then you can start making more.
Before shopping
Then, choose two main meals and a breakfast or snack. Figure out how many servings you will actually be able to eat. Check your pantry and fridge, and write a brief grocery list for your chosen meals.
Shopping day
Pick ingredients that can be used in more than one dish. You can also stock up on convenience foods like frozen vegetables, pre-washed salad, canned beans, microwavable grains, or cooked chicken. Using them doesn't mean you're not meal prepping. It may be exactly what will help make your plan sustainable.
Preparation day
- 1. Start with the item that needs the most time to cook (e.g., rice, potatoes or a casserole).
- In the meantime, while that's cooking, start on the meat.
- Wash, chop, or roast vegetables.
- Make 1-2 sauces.
- Only combine the number of portions you can safely store and consume.
If you would like certain ingredients to maintain a better texture, they should remain in separate storage areas. This includes dressing, salsa, crunchy toppings, and tortillas. They should not be stored with moist foods.
During the week
Store your meals in an accessible place. Freeze meals you won't consume within a couple of days. Make sure you have one ready-to-eat meal on hand for those days when even preparing a meal seems too labor-intensive.
At the end of the week
Notice what you ate, what you skipped, and when you ate fast food. Now, take a look at that data and see how it applies to next week's planning. A good meal plan is one that can be repeated, tweaked, and used even on days when you don't feel like it.