"How do I meal prep for the week efficiently?"

The key is cooking components, not complete meals. Make a big batch of protein (chicken, beef, tofu), a couple of grains (rice, quinoa), and some roasted vegetables. Mix and match throughout the week so you don't get bored eating the same thing for 5 days straight. Sunday is prep day: roast everything that can be roasted at 400°F at the same time. While that's going, cook grains on the stovetop. Prep raw vegetables for snacks. Everything in glass containers (they reheat better than plastic). Game changer: different sauces. Same chicken + rice can become Asian (soy sauce, sesame oil), Mexican (salsa, lime), or Mediterranean (tzatziki, olives) depending on what you add.

The mistake people make: they meal prep 5 identical containers of sad chicken and broccoli, then throw out half on Thursday. Do this instead: Cook base ingredients (proteins, grains, roasted veg) without specific seasonings. Then change the flavor profile each day with different sauces. Monday's boring chicken becomes Tuesday's teriyaki bowl and Wednesday's Greek salad. Time hack: Everything that can be roasted should be roasted together at the same time. Do your chopping during cook time. Glass containers, not plastic (no weird smells, better reheating).

Choose a prep day and set aside 2-3 hours. Pick a few proteins, grains, and vegetables that you can mix and match. Batch cook everything at once. Store in containers for the week. Use different sauces and seasonings to vary the flavors.