A simple Sunday meal prep routine for one

Why prep matters more when you cook for one

When you live alone, nobody else is going to cook on a tired Wednesday. If there's nothing ready, takeout wins.

Meal prep fixes that. You do the slow jobs once, on Sunday: cooking rice, roasting chicken, simmering a pot of chili, chopping onions. Then weeknight meals take minutes, because you're just reheating or putting things together.

It also saves money. Prepping on Sunday means you actually use what you bought, instead of finding a soft pepper on Friday.

What to prep (and what to skip)

Good things to make ahead

• A big batch of grain. Rice is the classic. Cold, day-old rice is also the best rice for fried rice.
• One main protein. A sheet pan of chicken thighs, a pot of chili, or browned ground meat.
• Sturdy chopped veggies. Onions, peppers, cabbage, and carrots hold up well for a few days in sealed containers.
• Breakfasts. Overnight oats in jars or a pan of baked oatmeal cut into squares.
• A sauce or topping. For example, plain Greek yogurt with a pinch of salt, garlic powder, and chili powder makes a quick "crema" for bowls and tacos.
• Grab-and-go snacks. Hard-boiled eggs and carrot sticks.

Things to leave for later

• Anything crispy. Toast, grilled cheese, quesadillas, and tacos get soggy. Prep the filling, then cook them fresh. It only takes a few minutes.
• Cold toppings on hot food. Pack slaw, salsa, and sauces in a separate small container so they stay cool and crisp while the base reheats.
• Cut fruit that browns. Add banana slices in the morning, not on Sunday.

What you need

No fancy gear. Here's the list from our plans:

• 1 large skillet (nonstick is easiest) and 1 pot with a lid
• A sheet pan and an oven (an air fryer works for the chicken)
• A microwave for reheating
• 5 or 6 food containers, 2 jars, and 2 freezer bags
• An instant-read thermometer (recommended for chicken and ground meat)
• Masking tape and a marker for dates

The one trick that keeps prep short

Run things at the same time. While something is in the oven, something else simmers on the stove, and you chop in between. That's how a long list of jobs fits into one session. Both timelines below are built this way. The times are clock time from when you start.

Timeline 1: about 1.5 to 2 hours

This is the Sunday prep from our Balanced Week plan. It sets up burrito bowls, breakfasts, and the chicken and rice for the rest of the week.

1. 0:00Roast the chicken. Heat the oven to 425°F. Season about 2.5 lb of bone-in thighs and roast 35 to 45 minutes, until at least 165°F inside.
2. 0:05Cook the rice. Simmer 1½ cups of rinsed rice with 3 cups of water, covered, for 15 to 18 minutes. Let it rest 5 minutes.
3. 0:10Hard-boil 4 eggs. These are your snacks.
4. 0:20Chop once for the week. Onions, a bell pepper, shredded cabbage and carrots for slaw, and carrot sticks. Store each in its own container.
5. 0:35Mix the yogurt crema. Your topping for bowls and tacos.
6. 0:40Make 2 jars of overnight oats. You'll make the third jar Wednesday night in about 2 minutes.
7. 0:50Cool the rice fast. Spread it on a plate or tray. Set some aside for Wednesday and freeze some for Sunday.
8. 1:00Shred the chicken. Use some for the bowls and freeze the rest in a labeled bag for the weekend.
9. 1:15Build 3 burrito bowls. Rice, chicken, beans, and cheese, with cold toppings packed separately.
10. 1:30Clean up and label. Date every container.

What you end up with: 3 lunches, 2 breakfasts, 4 snacks, cooked rice, chopped veggies, a topping, and weekend chicken and rice in the freezer.

Timeline 2: about 1 hour 15 minutes

This is the Sunday prep from Comfort Classics, our newest plan. The oatmeal bakes while the chili simmers.

1. 0:00Make baked oatmeal. Heat the oven to 375°F. Mix oats, diced apples, eggs, and milk, pour into an 8x8 dish, and bake 35 to 40 minutes.
2. 0:10Start the chili. Brown the beef with onion, pepper, and carrot, then add tomatoes, beans, and spices. Simmer 20 to 25 minutes.
3. 0:15Hard-boil 4 eggs.
4. 0:25Chop for the week. Onion and pepper for Wednesday's dinner, plus carrot sticks.
5. 0:45Pull the oatmeal. It's done when the middle is set. Let it cool.
6. 0:50Portion the chili. 4 containers: 3 in the fridge for Monday to Wednesday, 1 in the freezer for Saturday.
7. 1:00Cut the oatmeal into 4 squares. Breakfast for Monday to Thursday.
8. 1:05Clean up and label.

What you end up with: 4 chili lunches, 4 breakfasts, 4 snacks, and chopped veggies ready for the week.

Add two tiny mid-week preps

Sunday doesn't have to do everything. Both plans add a couple of short jobs later in the week, like making a jar of oats or a small pot of soup on Wednesday night. On Friday night, move frozen portions to the fridge so they're thawed for the weekend.

Food safety basics

Meal prep means food sits in your fridge for a few days, so these rules matter. They come from USDA's leftovers and food safety guide and the FoodSafety.gov temperature chart:

• Refrigerate cooked food within 2 hours. Keep your fridge at 40°F or below.
• Split big batches into smaller, shallow containers so they cool quickly.
• Eat refrigerated leftovers within 3 to 4 days. Frozen leftovers are best within 3 to 4 months.
• Cook chicken and turkey to 165°F and ground beef or pork to 160°F.
• Reheat leftovers until they reach 165°F. Stir halfway when using the microwave.
• Thaw frozen food in the fridge, not on the counter.

Make it a habit

• Pick a set time. Same day, same hour, every week.
• Shop the day before. Prep goes faster when you're not also carrying in groceries. Our grocery list for one is a good starting point.
• Clean as you go. Wash the cutting board while the rice simmers.
• Put on a podcast. An hour and a half goes by fast.
• Start small. Even just cooking rice and one protein on Sunday makes the week easier.

Want the bigger picture? Read our guide to eating well for one on $50 a week.

General information only, not medical, dietary, or nutrition advice. Follow your own doctor's guidance if you have a food allergy.