Cooking
Meal Prep for Busy People
40 Recipes and a Sunday System
by Brojek Press
- Format
- Pages
- 65
- Language
- English
- Contents
- 11 chapters
About the book
If weeknight dinners keep turning into takeaway, the problem is not your cooking. It is that the decisions and the work all land at the worst possible moment. This book moves them to one calm afternoon.
You get a complete, repeatable Sunday system: a 15-minute planning routine, a shopping list template organized by store section, a prep timeline that has you cooking several dishes at once, and clear guidance on containers, cooling, labeling, freezing and reheating. Storage times are stated conservatively, so you always know what is safe to eat and when.
Then you get four ready-made weekly plans (Classic, Vegetarian, High-Protein and Fresh and Light), each with a Sunday cooking order, and 40 complete recipes chosen because they keep and reheat well: breakfasts, bowls and salads, soups and chilis, sheet-pan and one-pot dinners, plus building blocks like batch chicken, grains and sauces that let you mix new meals all week.
Every recipe lists servings, prep and cook time, ingredients in metric and US units, step-by-step instructions and exactly how long it keeps in the fridge and freezer.
What you get:
• A step-by-step Sunday system you can finish in 2 to 3 hours
• Shopping list template and a prep-friendly pantry list
• Conservative fridge and freezer storage times for every dish
• Four complete weekly plans with Sunday cooking order
• 40 recipes with metric and US units, times and servings
• Building blocks and sauces to mix new meals all week
• Fixes for the weeks when everything goes wrong
Contents
- iWhy a Sunday System Works
- iiThe Sunday System, Step by Step
- iiiShopping List and Pantry
- ivContainers, Cooling and Safe Storage
- vFour Weekly Plans
- viBreakfasts
- viiLunches: Bowls and Salads
- viiiSoups, Stews and Chilis
- ixSheet-Pan and One-Pot Dinners
- xBuilding Blocks: Proteins, Sauces and Snacks
- xiMaking It Stick
Read a sample
The system has four parts: plan, shop, prep, store. Done in this order, they take about three and a half hours in total, including shopping. With practice, many people get it under three. Part 1: Plan (15 minutes, Thursday or Friday) Plan a few days before you cook, so you can shop on Saturday or Sunday morning. Answer five questions: How many meals do I actually need? Count lunches and dinners at home. Leave one or two dinners unplanned for leftovers, eating out or a fridge-clearing omelet. What is already in the fridge and freezer? Build at least one meal around something that needs using up. Which days are hardest? Put the fully cooked, reheat-only meals on those days. What keeps longest? Eat fish and the most delicate dishes early in the week; save hearty soups, chili and frozen meals for later. Is there enough variety? Aim for two different lunches and two or three different dinners. Five identical boxes is how meal prep gets abandoned. The 3-4-5 rule of thumb For one or two people, a balanced week usually needs: 1 breakfast made in a batch (oats, egg muffins, burritos) 2 lunches (for example a grain bowl and a soup) 2 dinners cooked fully, plus 1 dinner from the freezer 1 or 2 building blocks (a sauce, a tray of roasted vegetables, a pot of grains) Part 2: Shop (45 to 60 minutes) Shop from one list, organized by store section so you walk the shop once.
About the author
Brojek Press
Brojek Press publishes practical, carefully written guides and books for everyday life — clear, honest and made to be used.