Weekly Meal Prep Checklist — Plan Cooking, Portioning and Storage

1. Count the meals needed this week and mark meals out
2. Check the fridge, freezer and pantry for food to use first
3. Choose meals that share ingredients and note the amounts needed
4. Finish the shopping list after subtracting what is on hand
5. Gather containers, labels, a food thermometer and cooking tools
6. Wash hands and clean counters, boards and tools; separate work zones
7. Prep grains, proteins, vegetables and sauces separately; note combinations
8. Wash and store leafy greens and crisp toppings separately
9. Portion cooked food into shallow containers and chill within 2 hours
10. Refrigerate portions for the next 3–4 days and freeze the later ones
11. Add refrigerator-thaw dates for frozen portions to labels or your calendar
12. Label every container with the food, prep date and fridge/freezer location
13. Put away remaining ingredients and clean tools, counters and sink

Safety note: Divide cooked food into shallow containers and chill or freeze within 2 hours. Use refrigerated leftovers within 3–4 days, and discard food when in doubt.