Meal prep: 400–500kcal a box, 2–3 hours on Sunday

What Is Meal Prep?

Meal prep means preparing meals in advance — typically cooking a week's worth at once, portioning it into containers, and refrigerating or freezing.

• •Saves time: no daily cooking
• •Calorie control: pre-measured portions prevent overeating
• •Cheaper: less expensive than eating out or delivery
• •Balanced nutrition: planned meals mean managed nutrients

The Basic Meal Prep Formula

A balanced meal is protein + carbs + vegetables.

• •Protein (1/4): chicken breast, eggs, tofu, fish
• •Carbs (1/4): brown rice, sweet potato, quinoa, whole wheat bread
• •Vegetables (1/2): broccoli, spinach, bell peppers, cabbage
• •Healthy fat: olive oil, avocado (small amounts)

A Sample Week

• •Mon: chicken breast + brown rice + broccoli
• •Tue: salmon + quinoa + asparagus
• •Wed: tofu steak + sweet potato + spinach
• •Thu: beef tenderloin + brown rice + bell peppers
• •Fri: egg omelet + whole wheat bread + salad

Getting Started

• •1. Get containers: 10-15 airtight, microwave-safe boxes
• •2. Weekend shopping: buy the week's ingredients
• •3. Sunday afternoon: invest 2-3 hours cooking
• •4. Storage: 3-4 days refrigerated, 1-2 weeks frozen
• •5. Thawing: move to the fridge the night before, or microwave

Storage Tips

• •Rice: cool then freeze immediately (it hardens in the fridge)
• •Chicken breast: store without sauce (prevents sogginess)
• •Vegetables: store raw and separate
• •Salad dressing: keep in its own container
• •Date labels: mark the cooking date to manage rotation

A Simple Beginner Recipe

Five days of chicken breast (10 minutes of cooking)

• •Season 500g of chicken breast with salt and pepper
• •Air fry at 180°C for 15 minutes, or boil
• •Cool, divide into 5 portions, and box them
• •Refrigerate and vary the sauce each day

“Successful dieting starts with preparation. Prepare ahead and there's no room to fail.”

Sources · Korea Ministry of Food and Drug Safety food composition database