✿ Recipes

Recipes

Meals that take fifteen minutes, use what is in the fridge, and cover protein, fibre and colour without a shopping trip.

Guides

2 so far, newest first.

Meal prep without cooking means assembling ready-to-eat staples into boxes: a protein, plenty of vegetables, a grain, and one sauce.

Meal planning is linked with more varied, higher-quality eating. The catch is safe storage, so plan the back half of the week for the freezer.

The short version of each, before you read it.

No-cook meal prep means assembling ready-to-eat foods instead of cooking them.
Fill each box like Harvard's Healthy Eating Plate: half vegetables and fruit, a quarter whole grain, a quarter protein.
Rinse fresh produce under running water; bagged greens labelled pre-washed can be used as they are.
Keep the fridge at 40°F or below and never leave perishable food out more than 2 hours (1 hour above 90°F).

Meal planning was linked with more varied, guideline-aligned eating in a study of 40,554 French adults.
Households cooking dinner 6–7 times a week ate less sugar (119 g vs 135 g a day) and less fat than rare cookers.
For a five-day prep, fridge the first few days and freeze the rest; cooked food keeps days, not a full week.
The CDC says refrigerate cooked food within 2 hours and reheat leftovers to 165°F (74°C).