Meal prepping doesn’t have to take up your whole Sunday or require a Pinterest-perfect kitchen. With a little planning, you can prepare an entire week of meals in just one hour—saving time, reducing food waste, and keeping your grocery spending in check. This efficient system is ideal for families, students, or busy professionals looking to simplify the week ahead without breaking the budget.
Here’s a step-by-step guide to meal prepping seven meals in under 60 minutes, using affordable, versatile ingredients that store well and reheat beautifully.
Why one-hour prep works
- It limits time spent in the kitchen
- It reduces impulse purchases during the week
- It keeps you eating at home instead of resorting to takeout
- It helps you maximize the value of budget-friendly grocery staples
Before you start: pick your base ingredients
Focus on 4–5 core ingredients that are affordable, cook quickly, and can be used in multiple dishes. For this prep, we recommend:
- Brown rice
- Eggs
- Lentils or beans
- Frozen mixed vegetables
- Chicken thighs or tofu (optional based on budget)
Your one-hour grocery list (under $30)
You’ll need the following (assuming pantry staples like oil, salt, pepper, and garlic are on hand):
- 1 dozen eggs
- 2 cups brown rice
- 1 can chickpeas
- 1 can black beans
- 1 lb frozen mixed vegetables
- 2 carrots
- 1 onion
- 1 head of cabbage
- 1 lb boneless chicken thighs or block of firm tofu
- 1 jar tomato sauce
- 1 container plain yogurt
- 1 bag of oats
For more savings, shop at discount chains like Aldi or Grocery Outlet, and don’t forget to check for digital coupons from retailers like Kroger or Safeway.
You can also save more by paying with digital gift cards from Fluz, which offers instant cashback on groceries at stores like:
Step-by-step 60-minute meal prep
0:00–0:10: Start with the grains and protein
- Begin cooking brown rice (double batch for lunches + dinners)
- Roast or pan-fry chicken thighs or tofu, seasoned with basic spices
- Boil 6 eggs for grab-and-go breakfasts or protein-rich snacks
0:10–0:30: Prep veggies and bases
- Chop carrots, cabbage, and onion
- Sauté with frozen mixed vegetables in batches for different flavor profiles (e.g., one batch with soy sauce, one with garlic and tomato sauce)
- Rinse and season chickpeas and black beans for salads or wraps
0:30–0:45: Assemble meals
- Combine rice, protein, and vegetables in containers for 4 lunch/dinner bowls
- Mix chickpeas with cabbage slaw for a cold lunch option
- Store yogurt in single-serve containers and pair with oats for overnight breakfast jars
0:45–1:00: Portion and pack
- Divide remaining cooked ingredients into dinner servings or freezer-friendly portions
- Label meals and stack in fridge for quick weekday access
- Clean up your workspace to end the hour on a high note
Meal combinations for the week
- Veggie stir-fry with rice and eggs
- Lentil or bean curry with rice
- Chicken and roasted veggies
- Chickpea salad with cabbage and yogurt dressing
- Overnight oats with fruit or peanut butter
- Egg wraps with mixed vegetables
- Black bean and rice bowls with salsa
Final tips to maximize your prep
- Batch-cook grains in a rice cooker to save time
- Store meals in stackable containers to stay organized
- Freeze half of your meals to keep them fresh if prepping for more than 5 days
- Track what meals work best and rotate ingredients weekly
