Meal prep plan with a minute-by-minute prep schedule
Meal prep only saves time if you know what to cook first and what to leave for later in the week. This prompt has your todo.is agent plan a few prep-friendly recipes, write a timed schedule so the oven and stove are never idle, and tell you how long each box keeps in the fridge and how to reheat it.
The prompt
- Make me a meal prep plan for [MEALS TO PREP] for [DAYS] days. I have [PREP TIME] on [PREP DAY] and these containers: [CONTAINERS]. Choose 3 or 4 recipes that keep well, share ingredients and taste good reheated. Write a timed prep schedule (what goes in the oven first, what to chop while it cooks) so it fits my time. For each dish say how many days it keeps in the fridge, what to freeze for later in the week and how to reheat it. Add a grocery list. Send me a PDF I can follow on my phone in the kitchen, and email it to me.
What to change
- [MEALS TO PREP]: E.g. "lunches", "lunches and dinners", "breakfasts and lunches".
- [DAYS]: E.g. "5" (Monday to Friday).
- [PREP TIME]: E.g. "2 hours".
- [PREP DAY]: E.g. "Sunday afternoon".
- [CONTAINERS]: E.g. "10 glass boxes, 5 jars". Helps the agent split portions.
Example result
- Meal prep: 5 lunches + 5 dinners, Sunday, 2 hours
- 10 glass boxes · reheating notes for every dish
- The 4 recipes
- • Lunch A: Chicken, roasted sweet potato and broccoli with tahini lemon sauce (3 boxes)
- • Lunch B: Greek chickpea salad with feta, cucumber and herbs, dressing in a jar (2 boxes)
- • Dinner A: Beef and black bean chili with rice (3 boxes)
- • Dinner B: Turkey meatballs in tomato sauce with whole wheat pasta (2 boxes)
- Prep schedule
- • 0:00 Oven on to 220°C / 425°F. Rice on the stove
- • 0:05 Cube sweet potatoes, toss in oil, first tray in the oven (35 min)
- • 0:15 Start the chili: onions, garlic, beef, spices, beans, tomatoes; simmer 40 min
- • 0:25 Season chicken thighs, second tray in the oven (25 min)
- • 0:30 Mix and roll the meatballs
- • 0:45 Broccoli on the sweet potato tray for the last 15 minutes
- • 0:50 Meatballs in the oven as the chicken comes out (18 min)
- • 1:00 Chop cucumber, tomato, red onion and herbs for the salad; whisk the tahini sauce
- • 1:10 Pasta on; meatballs into the tomato sauce
- • 1:25 Let everything cool for 20 to 30 minutes (don't seal hot food)
- • 1:50 Portion into boxes, label with the day, wash up
- Storage and reheating
- • Fridge (eat Mon to Wed): chicken boxes, chickpea salad, 2 chili boxes
- • Freezer (eat Thu and Fri): 1 chili, both meatball boxes; move to the fridge the night before
- • Most cooked meals keep 3 to 4 days in the fridge; freeze anything for day 4 and 5
- • Reheat: until steaming hot all the way through; add a splash of water to rice and pasta
- • Keep the salad dressing separate so it doesn't go soggy
- Grocery list
- • Chicken thighs 800 g · ground beef 500 g · ground turkey 500 g · feta 200 g · eggs 1
- • Sweet potatoes 3 · broccoli 2 · cucumber 2 · cherry tomatoes 250 g · red onions 3 · garlic · lemon · parsley
- • Chickpeas 2 cans · black beans 1 can · chopped tomatoes 3 cans · passata · rice 400 g · pasta 300 g · tahini
How to do it with todo.is
- Copy the prompt and set which meals, how many days, your time and your containers.
- Paste it on the Today screen in todo.is, or send it to your agent on Telegram or WhatsApp.
- You get a phone-friendly PDF with recipes, a timed schedule, storage notes and a grocery list.
- Next week, reply "new prep plan, keep the chili", or schedule it for every Friday evening.
Tips for a better result
- Plan no more than 3 or 4 recipes per session. More than that and the schedule falls apart.
- Choose dishes that improve or hold up when reheated: chilis, curries, stews, roasted vegetables, grain bowls.
- Avoid prepping fried foods, dressed leafy salads and most fish for day 4 or later.
- Let food cool before sealing and refrigerate within about 2 hours of cooking.
meal prep plan: FAQ
- How long does meal prep last in the fridge? Most cooked meals are safe for about 3 to 4 days in the fridge. Freeze portions you'll eat later in the week, and thaw them in the fridge.
- What foods are best for meal prep? Chilis, curries, stews, soups, roasted vegetables, grains, beans and cooked chicken or beef all keep and reheat well. Crispy and fried foods don't.
- Can you freeze meal prep in glass containers? Yes, if they are freezer-safe glass. Leave space at the top for food to expand and avoid sudden temperature changes.
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