Sunday meal prep for women who hate meal prep

Six identical chicken-and-broccoli boxes would put me off meal prep too. A little preparation can make dinner easier without committing you to the same lunch until Friday.

The bottom line

Start with the next two days. Cook a meal you like, put a portion aside for tomorrow and freeze any extra for later. If you have time to chop some vegetables as well, useful. Matching tubs are optional.

Why traditional meal prep fails busy women

It can be hard to know on Sunday what you will feel like eating on Thursday. A late meeting or a change of plans can leave a row of tubs untouched. Plan a smaller amount, and give the extra portions a place in the freezer while they are still safe to store.

You can also prepare parts of a meal separately. Keep cooked vegetables and a sauce in their own containers so you can put them with pasta one night and toast the next. Label the containers with the date. You should be able to see what needs eating when you open the fridge.

One cooking session, dinner and tomorrow's lunch

For two adults, start with a pan of tomato and lentil sauce: 1 chopped onion softened in a little oil, 2 x 400g tins of chopped tomatoes and 2 drained 400g tins of lentils. Simmer until the onion is tender, then stir in 200g of frozen spinach and cook through. This makes four servings; adjust the amount to your appetite.

Serve half the sauce with freshly cooked pasta for dinner. Divide the rest between two shallow containers, cool and refrigerate within one to two hours. Tomorrow, reheat it until steaming hot and put it on toast for lunch. Freeze it instead if tomorrow's plans are uncertain.

If you are cooking for one, halve the recipe or freeze extra servings for another day. When sharing the meal, put additions such as grated cheese or chilli on the table for people to choose. You can also save preparation with these ingredients:

• Rotisserie chicken, cooked prawns or tinned beans for instant protein
• Microwave grain pouches and bagged salad
• Frozen chopped onion, garlic and ready-roasted veg
• Jarred pesto, salsa or tahini for sauces in zero minutes

Keep the food safe

Sunday's cooking needs a plan for storage as well as serving. Put later portions in the freezer rather than keeping a full week's food in the fridge. Follow the packet if it gives a shorter storage time.

Food Standards Agency: cooling, freezing and defrosting

Food Standards Agency: rice storage and reheating

Need dinners that start with an unopened tin instead?

When this is something more

If food planning causes persistent anxiety or you feel unable to eat anything you have not prepared yourself, speak to your GP about support. Persistent exhaustion also deserves investigation. A registered dietitian or therapist may be appropriate when food rules are affecting your daily life.