Prep · batch checklist

Sunday batch-prep

A short checklist for the active week: cook grains, portion protein, pack lunch jars, and stage aromatics so weeknights stay under 40 minutes. Switch weeks above the list (all four month plans). Checkboxes save in this browser.

← Shopping list Week plan Print guide

Week 1 · ~35 minutes · 8 tasks

Cook / print guide →

Grains

Cook a big batch of quinoa~5 min2–2.5 cups dry → fridge for Greek bowls, power bowls, and leftover stew nights.
Cook rice for stir-fry & curry~5 min3 cups dry white or brown rice; cool and portion. Freeze extras flat.

Protein

Portion chicken breasts~5 min~1.5 lb Mon skillet · 1 lb stir-fry · 1 lb Greek bowl. Label bags; freeze what you won’t use by Wed.

Produce & aromatics

Chop onions, garlic & ginger~8 minDice 4–5 onions; mince a head of garlic; peel/mince ginger. Store airtight for Mon–Thu.
Wash & dry spinach~3 minSpin or towel-dry; keep ready for wilt-ins and lunch bowls all week.

Lunch jars

Assemble chickpea lunch jars~6 minDrain 2 cans chickpeas; pack with cucumber, tomato, spinach, lemon, oregano. Dress day-of.

Pantry stage

Stage chickpea cans~1 minPut Mon/Thu/Sun cans on the counter so overlap staples are grab-and-go.
Pull the spice bridge~2 minLine up cumin, paprika, oregano, curry powder, cinnamon — the Week 1 flavor spine.