Prep sheet
Plan a week of meals in a few minutes: your plates, a shopping list by aisle and a Sunday prep order. Portions by hand size, so there's nothing to weigh or count.
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By aisle, in hand portions for the whole week.
Fruit and veg
- Broccoli
- 5 fists
- Peppers
- 5 fists
- Potatoes
- 5 cupped hands
- Green beans
- 5 fists
Meat and fish
- Chicken thighs
- 5 palms
- Salmon fillets
- 5 palms
Cupboard
- Rice
- 5 cupped hands
- Olive oil
- 10 thumbs
Sunday prep
One session in the kitchen. Everything is timed to finish together.
About an hour, start to finish, boxing up included.
- 0:00Oven on to heat up.
- 0:10Potatoes in the oven. Chop the peppers.
- 0:15Chicken thighs in the oven.
- 0:30Rice on the hob.
- 0:35Salmon in the oven.
- 0:40Steam the broccoli. Steam the green beans.
- 0:50Everything's done. Let it cool, then box up 10 meals.
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This week
10 meals: 5 days, lunch and dinner, for 1 person. Monday, Tuesday, Wednesday, Thursday and Friday.
Plates (per person, per meal)
- Lunch: Chicken thighs, rice, broccoli and peppers, olive oil
- Dinner: Salmon fillets, potatoes, green beans, olive oil
Shopping list
Fruit and veg
- Broccoli
- 5 fists
- Peppers
- 5 fists
- Potatoes
- 5 cupped hands
- Green beans
- 5 fists
Meat and fish
- Chicken thighs
- 5 palms
- Salmon fillets
- 5 palms
Cupboard
- Rice
- 5 cupped hands
- Olive oil
- 10 thumbs
Sunday prep
About an hour, start to finish, boxing up included.
- 0:00Oven on to heat up.
- 0:10Potatoes in the oven. Chop the peppers.
- 0:15Chicken thighs in the oven.
- 0:30Rice on the hob.
- 0:35Salmon in the oven.
- 0:40Steam the broccoli. Steam the green beans.
- 0:50Everything's done. Let it cool, then box up 10 meals.
Portions by hand: protein a palm, carbs a cupped hand, veg a fist, fat a thumb. General healthy eating guidance, not a diet plan. If you have a medical condition or specific dietary needs, check with your GP or a registered dietitian.