Meal Prep — Cook Once, Eat All Week
Batch-cooking guides + an interactive planner that combines 1–3 recipes into one Instacart cart. Pick a guide for high-protein, low-carb, vegetarian, or budget; pick the portions; cook once on Sunday; eat the whole week.
Send this week’s ingredients to Instacart
Meal-prep guides
- High-Protein Meal Prep RecipesHigh-protein meal-prep recipes you batch on Sunday and eat all week — chicken, beef, turkey, and salmon mains. Per-portion macros + one-tap…Explore guide →
- Low-Carb Meal PrepLow-carb and keto meal-prep recipes — cauliflower bowls, zucchini bakes, salmon + greens. Each recipe ships to Instacart with macros per…Explore guide →
- Vegetarian Meal Prep RecipesVegetarian and vegan meal-prep recipes — tofu bowls, lentil curries, quinoa salads, chickpea wraps, grain pilafs, and roasted plates.…Explore guide →
- Budget Meal PrepBudget meal-prep recipes built around the cheapest pantry staples — rice bowls, bean chilis, pasta bakes, egg-based skillets, pantry-staple…Explore guide →
Shop these meal prep recipes on Instacart →
Meal Prep 101
The formula: Protein + Grain + Vegetable. Pick one of each, cook in bulk, sauce on the side. Portion into 4–5 glass containers. Refrigerate up to 4 days; freeze the rest for week 2.
The cook session: 1–2 hours on Sunday. Oven preheats while you chop vegetables, sheet pans go in first, stovetop runs in parallel. Sauces last — they hold for 5+ days separately.
The reheat: 90 seconds microwave for refrigerated, 3 minutes from frozen. Fresh garnishes (herbs, lime, hot sauce) added at eating time make day-4 portions taste day-1.
Common questions
Meal prep vs meal planning — what’s the difference?
Meal planning is variety — a different meal per day. Meal prep is volume — one big batch eaten all week. Use /meal-plan for variety, /meal-prep for batch cooking.
How long does meal-prepped food keep?
Cooked protein: 3–4 days refrigerated, 2–3 months frozen. Cooked grains + beans: 4–5 days. Salads: 2–3 days.
Can I send the week’s ingredients to Instacart?
Yes — the planner aggregates 1–3 recipes × portions into ONE cart at your preferred retailer (Target, Walmart, Costco).