# Meal Prep Checklist for Beginners — free download from DollarWise (dollarwise.xyz)

A 30-step weekly system: plan the menu, shop once, cook in about two hours, store safely, and eat well for 4-5 days.

## Phase 1 — Plan your week

1. Pick 2-3 breakfast, lunch, and dinner recipes that share ingredients to cut waste and cost.
2. Check your fridge, freezer, and pantry first — plan around what you already have.
3. Choose one grain, two proteins, and a vegetable base as your mix-and-match components.
4. Schedule your prep session on the calendar like an appointment — Sunday afternoon works for most people.
5. Keep a "never again" and "repeat" list so your menu gets better every week.
6. Plan for 4-5 days, not 7 — food safety and boredom both favor a midweek top-up.

## Phase 2 — Shop once, shop smart

7. Write your grocery list grouped by store section (produce, meat, dairy, dry goods) to shop in one pass.
8. Buy proteins in family packs and grains in bulk — meal prep is cheapest at scale.
9. Grab two sauces or dressings — they're the cheapest way to make the same ingredients taste different.
10. Add fresh herbs and one citrus fruit — they rescue reheated meals from tasting flat.
11. Check container supplies before shopping — running out of lids mid-prep kills momentum.
12. Shop with a full list and a time limit — impulse buys are the enemy of the plan.

## Phase 3 — The prep session

13. Start the longest-cooking item first (grains, roasted vegetables, slow proteins), then prep the rest while it cooks.
14. Wash and chop all vegetables at once — batching the knife work saves the most time.
15. Season proteins generously before cooking; bland prep is the top reason beginners quit.
16. Use sheet pans and one-pot methods to minimize dishes — cleanup is part of the two hours.
17. Cook proteins to just-done, not well-done — they'll cook a little more when reheated.
18. Taste everything before portioning and adjust seasoning — fix it now, not at lunch on Wednesday.

## Phase 4 — Store it safely

19. Cool food to room temperature within 2 hours, then refrigerate — never put steaming food straight in the fridge.
20. Portion into individual containers so grabbing lunch takes ten seconds.
21. Label every container with the contents and the prep date using tape or a marker.
22. Keep sauces and dressings separate until serving — they keep textures fresh and prevent sogginess.
23. Freeze anything you won't eat within 4 days — label with the date and use within 3 months.
24. Store raw and cooked foods on separate fridge shelves, cooked always above raw.

## Phase 5 — Eat well all week

25. Reheat to steaming hot (165°F / 74°C) and stir halfway for even heating.
26. Mix and match components across days — grain + protein A + veg Monday, grain + protein B + veg Tuesday.
27. Add something fresh at serving time: herbs, a squeeze of lemon, or crunchy toppings.
28. Do a Wednesday fridge check — toss anything off and plan a small Thursday top-up cook if needed.
29. Track what you actually ate vs. what you prepped to tune next week's quantities.
30. When in doubt, throw it out — no meal is worth food poisoning.