Batch-cook once, eat well all week
Weight loss meal prep, made simple
Batch-cook once, eat well all week — calorie-aware meal prep plans, recipes and prep-day playbooks for busy people.
Pick your prep style
Four ways to run your week, all calorie-aware — full 7-day menus, quick meals by time, no-cook assemblies, or a fridge full of ready lunches.
7 Day Meal Prep for Weight Loss
For busy people who want one Sunday prep session to cover the whole week.
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Quick Weight Loss Meals by Time
For anyone whose schedule, not willpower, is the reason dinner is a drive-thru.
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No Cook Weight Loss Meals
For hot apartments, chaotic weeks, and anyone who genuinely hates cooking.
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Healthy Lunch Ideas for Weight Loss
For anyone whose lunches are currently $15 takeout or a vending machine gamble.
View plan →How it works
Pick your prep style
Start from how your week actually looks: full Sunday batch-cook sessions, quick 15–20 minute meals, no-cook assemblies, or grab-and-go lunches.
Batch-cook once
Every plan comes with a prep-day playbook and a grocery list, so one shopping trip and about two hours in the kitchen cover most of the week.
Store, reheat, eat well
Portion into containers, follow the storage guide for how long each component keeps, and reheat properly — lunch on Thursday tastes as good as Sunday.
Batch-cook recipes that keep
Recipes built for containers, each with calories and macros per serving — cook once and portion the week.
From the blog
How to Meal Prep for Weight Loss: A Beginner's Step-by-Step Guide
How to meal prep for weight loss in seven steps: choose a prep day, pick recipes that reheat well, build balanced containers, and store everything safely.
Budget Meal Prep Tips: Eat Well on a $50 to $60 Week
Budget meal prep tips that actually lower the bill: cheap protein lists, four inexpensive bases, eight money-saving tactics, and a sample week of food.
How Long Does Meal Prep Last? Storage Times and Food Safety Basics
How long meal prep lasts in the fridge and freezer, plus the cooling, labeling, and reheating habits that keep batch-cooked food safe and good to eat.
Meal prep questions, answered
How does meal prep help with weight loss?
Meal prep moves the decisions to a calm Sunday instead of a hungry weeknight. When portions are already measured into containers and calories are listed per serving, it is far easier to eat a sensible amount without weighing every meal from scratch.
How long does batch-cooked food keep?
Most cooked components hold four days in a fridge at 40°F or below, and most plans freeze well beyond that. Each plan page includes a storage guide that spells out how long proteins, grains and cut vegetables keep, plus safe cooling and reheating basics.
Do I need to cook everything on Sunday?
No. The plans are grouped by prep style for a reason: the 7-day plans front-load a longer session, the by-time plans spread quick cooking across the week, and the no-cook plans assemble chilled ingredients in minutes. Pick the rhythm that fits your schedule.
Are the calorie counts exact?
They are close, carefully estimated values based on standard portion sizes, not laboratory measurements. Treat them as a reliable guide rather than a precise lab result.
Start with a full week
Pick your prep style and get seven days of meals, a prep-day playbook and a grocery list — all on one page.
Browse meal plans