20-Minute Meal Prep for the Week
What if you could batch-cook your whole week's meals in just 20 minutes?
Meal prep doesn't have to be complicated, time-consuming, or boring. For remote workers, a simple Sunday routine can mean healthy, balanced meals ready to eat all week — eliminating the stress of daily cooking and poor lunch choices.
In this guide, you'll learn a streamlined, stress-free approach to meal prep designed specifically for busy professionals.
⏱️ The 20-Minute System at a Glance
- Time: 20 minutes total
- Frequency: Once per week (Sunday recommended)
- Output: Protein, 2 grains, 3 vegetables ready to mix-and-match
Mix and match components throughout the week to create 5+ different meals.
🍗 Step 1: Cook Your Protein (5 minutes)
- Choose one: chicken breasts, ground turkey, salmon, or tofu
- Season lightly (salt, pepper, garlic powder)
- Bake at 400°F for 15 minutes or pan-sear while prepping vegetables
- Cool, slice, and portion into containers
Pro tip: Start cooking immediately when you begin prep — it will be done by the time you finish chopping.
🌾 Step 2: Prepare Your Base Carbs (5 minutes setup + passive cooking)
- Cook 2 types: brown rice, quinoa, sweet potatoes, or pasta
- Use a rice cooker or instant pot to handle multiple grains simultaneously
- Cool slightly, portion, and store in separate containers
Pro tip: Batch carbs cook while you prep vegetables — no time wasted.
🥗 Step 3: Chop and Store Vegetables (8 minutes)
- Wash and chop 3 types: broccoli, bell peppers, spinach, carrots, or asparagus
- Store raw in separate, labeled containers
- Keep wet vegetables (like spinach) separate from others
Pro tip: Pre-cut vegetables save time and make assembly throughout the week effortless.
🧂 Step 4: Make 2 Quick Dressings (2 minutes)
- Lemon dressing: Olive oil, lemon juice, garlic, salt
- Tahini dressing: Tahini, lemon, garlic, water
- Store in small jars and shake before use
Pro tip: Good dressings transform simple ingredients into exciting meals.