Here's an example how I keep healthy eats available for the work week. These are salads, but you can do the same with whatever you have planned to eat that week, like stir-fries, veggie bowls, tacos and so on.
Sunday (or any day you pick as your prep day)
-Prepare and store beans for salads. Cook quinoa or other grains.
-Wash, spin and pack hearty greens such as kale or collards into produce bags (these keep things fresh longer).
-Cut carrots, slice radishes, prepare other firm juicy root veggies and pop them into sealable glass/plastic containers with a little cold water.
-Bake, cool and pack up crunchy nut toppings, chickpeas and croutons.
-Make a salad for dinner. Make extra and pack up your lunchtime tote first before eating your fill. Avoid the sog by keeping the dressing on the side to add when you ready to eat.
Monday, Tuesday and Wednesday
Make your dinner salads with the remix of those ready-to-use ingredients such as beans, seasoned tofu or nuts, croutons and greens and fresh veggies, roasted chickpeas and ready to eat proteins you prepped over the weekend. Make a double batch of your favorite recipe and before serving yourself, pack half in a to-go-container for next day's lunch.
Thursday or Friday night
Try planning two or three salads, one for Sunday and one or two more for early in the week, and take those first steps towards building healthy habits. If you have Friday night plans do your shopping Thursday night.
Big shopping trip! Purchase produce, grains and pantry items.
Stock up on more green bags or containers for storing ingredients.
Saturday afternoon or Sunday morning make a steamy soup or fluffy pancakes. You’ve eaten enough salads!
-Cut oranges and lemons into wedges and store in the fridge.
-Have hummus and healthy crackers around for snacks (I love gluten-free Mary's Gone Crackers!)
-As a general rule for prepping, try to use up the salad components within five days.
-Creamy dressings (like avocado based ones) are best eaten within 3 days and vinaigrettes can go for almost a week.
-Tofu, Tempeh and Seitan once seasoned and cooked should be eaten within 2 days.
-Beans, cooked quinoa and other grains are best eaten within 2-3 days.