One Week Plan for Micro-Prepping
The "One Plus One" Rule
Every time you cook, ask:
"What can I make extra today that will help me tomorrow?"
Examples:
•Bake six potatoes instead of three.
•Grill two extra chicken breasts.
•Make a double batch of overnight oats.
•Make double the vinaigrette.
•Make a double batch of protein bites.
•Chop twice the vegetables you need.
Small actions add up quickly.
Week of Micro-Prepping
•Monday
•Roast a large tray of vegetables.
•Tuesday
•Use leftover vegetables in a dense bean salad.
•Wednesday
•Cook extra brown rice.
•Thursday
•Turn leftover rice into a vegetable stir-fry.
•Friday
•Make a large pot of soup and freeze half.
Without spending hours meal prepping, you've created multiple meals from a few strategic extras.
Keep It Heart Healthy
Micro-prepping pairs perfectly with healthy eating patterns like the DASH Diet and Mediterranean Diet.
Focus on:
•Fruits and vegetables – getting them chopped for use all week
•Beans and lentils – cook in larger batches and freeze leftovers
•Whole grains - cook once in a big batch and save leftovers to use all week
•Lean proteins - cook once and serve multiple times. Whole chickens, family packs of lean meat, seafood, etc. can all be used in soups, wraps, stews, sandwiches, and stir fry dishes.
Having these ingredients ready to go makes it easier to build balanced meals throughout the week.
Start Small
You don't need dozens of containers or a detailed meal plan. Simply make a little extra whenever you cook. Roast one more tray of vegetables, cook an extra serving of grains, or prepare additional protein.
Micro-prepping is one of the easiest ways to save time, reduce stress, and make healthy eating more achievable—because sometimes the best meal prep strategy is simply cooking once and serving twice.
