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I can't seem to get into weekly meal prep. I don't like the lack of variety with the base for each meal, and I hate having to spend that mu h time on a Sunday prepping.
What worked for me was building out my recipe book (a physical binder). Every week or 2, I go through it and pick out 3-6 recipes I need to grocery shop for.
I get to cool the more lengthy meals on the weekends and that includes slow cooker meals, like Turkey Chili (freezes great!)
I usually cool at least 4 servings. If I don't want to cook or don't have time, I eat the leftovers.
I also always have a fall back option that is quick, like Black Bean and Corn Quesadillas.
For me the biggest hurdle is grocery shopping in advance, and making sure that I cook right after work/when I get home and not out it off until dinner time becomes 9/10pm.
Chief
An instant pot and a sous vide are your friends.
I’ll usually cook 2 proteins and 2-3 sides on the weekend [again see above] and mix and match. This week was grilled chicken breasts and BBQ thighs with roasted sweet potatoes, Brussels, and asparagus. salad one day, stir fry another. will scramble a few eggs for breakfast in the morning with them. I may steam some rice tomorrow and make stir fry [instant pot makes quick work of this]
Soups - any time I make soup, I’ll make a huge pot and freeze 2 bowls. 4 days of the same thing in a row is boring. 2 and freezing 2 for a month later - it’s easy.
Overnight oats are easy and a great breakfast.
I get my groceries delivered and always tend to get the same things [reordering is easy]. always make sure I have chicken in the freezer, rice and beans in the cabinet, a mix of fresh and frozen veggies and a good assortment of sauces.
Pro
I do grocery pick ups and farmers market. It's so easy because the app tells me all the things I've ordered before. And I know where everything is in the farmers market.
Buy HelloFresh for a month (30 different meals). Note the ingredients. You make your own recipe book of 30 different meals.
Each week you randomly pick 7 meals and go shop @ the grocery store.
Easy-Peasy
Check out workweeklunch on Instagram. She doesn't try to make her heathly, but they're typically a good balance of carbs, protein, and veggies and they're very customizable if you want to add more veggies.
I use this app, mealime. Meals are yummy! You can set restrictions like low carb or vegan. You pick your meals and it aggregates ingredients. You can even elect to get them delivered from the grocery to you in some areas.
They also have a no waste feature where it picks meals for you and at the end of the week you use everything! No more 1/2 bunches of cilantro laying around lol.