Saves time, money, decision fatigue. Choose foods that hold up 4-5 days.
Proteins
Chicken thighs (stay moist). Hard-boiled eggs (6-7 days). Baked salmon (3-4 days). Pulled pork (all week in liquid).
Grains
Rice (cool quickly). Quinoa (holds up better). Roasted sweet potatoes. Pasta (cook underdone, olive oil).
Vegetables
Roasted broccoli/cauliflower/Brussels sprouts keep texture. Raw carrots/cucumbers/peppers. Sauteed greens. Avoid lettuce salads 1-2 days max.
Key Rule
Store sauces and dressings separately. Combine when eating. This single habit = fresh-tasting Friday.
Mason Jar Salads
Dressing bottom, sturdy veggies, grains, cheese/nuts, greens on top. Last 4-5 days.
Sunday Prep (~2 hours)
Roast chicken, cook grain, roast 2 trays vegetables, boil eggs, chop raw veggies, make 1-2 sauces. Mix and match all week.