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Free weekly meal prep

The prep jobs that make weeknight cooking quicker, done in one go at the weekend. Cool cooked food quickly in shallow containers, and take extra care with rice.

Plan

• Check the calendar for busy nights
• Check what's in the fridge and cupboards
• Choose meals for the week
• Write the shopping list

Shop

• Do the food shop
• Check use-by dates

Prep

• Wash hands and clean surfaces
• Keep raw meat separate
• Wash and chop vegetables
• Marinate meat in the fridge
• Cook rice or grains
• Portion out snacks
• Make sauces

Cook ahead

• Cook one or two meals ahead
• Make lunches for the first few days

Store

• Use shallow containers
• Fridge cooked food promptly
• Cool rice within an hour and eat it within a day
• Label and date containers
• Freeze meals for later in the week
• Clean the kitchen

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