Weekday meal prep sounds intimidating, but it really comes down to cooking a few flexible building blocks once and recombining them through the week. These ideas keep it simple.

• Master a base grain and a protein: Batch-cook rice, quinoa, or pasta alongside chicken, beans, or roasted tofu. Together they form the backbone of bowls, wraps, and salads.
• Roast a tray of vegetables: Peppers, broccoli, sweet potato, and onions roast in one pan and keep well for four to five days in the fridge.
• Prep two versatile sauces: A lemon-tahini or garlic-yoghurt sauce transforms the same ingredients into different cuisines so you never feel bored.
• Use the mix-and-match method: Grain plus protein plus veg plus sauce equals a meal. Swap seasoning to shift from Mediterranean to Asian to Mexican.
• Store smart: Use clear glass containers, keep wet sauces separate, and label with dates so nothing gets forgotten.

Verdict: Start with one grain, one protein, one tray of veg, and two sauces. That single prep session covers most of your weekday lunches without repetitive eating.