Routine guide
Meal Prep Checklist
A calm weekend routine to set up meals for the days ahead.
Meal prep does not have to be extreme. This checklist focuses on a few staple dishes and ingredients you can prepare in one session so weekday cooking is faster and easier.
Step by step checklist
- 1
Choose simple recipes and staples
Pick two or three main dishes or components that store well such as soups, stews or grain bases. Keep the list short so prep feels manageable.
- 2
Gather ingredients and equipment
Check you have what you need, including containers. Clear some counter space and bring out knives, boards and pans.
- 3
Cook in batches
Prepare recipes in a logical order, starting with items that take longest. Use the time while something simmers or bakes to chop vegetables for later.
- 4
Cool, portion and label
Let food cool safely, then portion into containers for individual meals or family servings. Label with contents and date so you know what is what.
- 5
Store and tidy up
Place portions in the fridge or freezer, then run a quick tidy of dishes and surfaces. Make a note of what you have prepped so you can plan around it during the week.
Tips to make this routine easier
- Start with a smaller prep session and build from there.
- Choose recipes that use overlapping ingredients to reduce waste.
- Keep a list on the fridge of what is in the freezer so things actually get eaten.
Plan meal prep sessions with RoutineHQ
RoutineHQ helps you run the same meal prep flow every week. Save this checklist, attach your favourite recipes and tick off each stage as you go so the whole process feels more intentional.
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Frequently asked questions
How long should meal prep take?
Many people spend one to two hours at the weekend. The right length depends on how much you want ready ahead of time.
Do I need lots of containers?
A modest set of reusable tubs in a few sizes is enough for most households. You can build up your collection over time.
What if I get bored of eating the same food?
Focus on preparing flexible components such as grains, roasted vegetables or proteins that you can combine in different ways across the week.