Amy Jenkins

The trick is to batch neutral building blocks, then change the vibe with sauces and seasonings so nothing tastes like the same meal twice. Cook two grains (say rice and quinoa or couscous), portion 1-cup scoops into small containers or flat freezer bags, and freeze most so they're fresh when you need them. Do one protein cook-up with simple salt/pepper: roast a tray of chicken thighs or tofu, and brown a pound of ground turkey or tempeh into crumbles; freeze in half-cup portions so you can pull just enough. Sheet-pan two vegetable mixes at once by seasoning halves differently (cumin/chili on one side, garlic/Italian on the other), and add a quick-steam veg like green beans or broccoli for color. Whisk 3 small sauces that keep a week: a peanut-lime, a garlicky yogurt-lemon, and a soy-sesame-chili; tiny containers of sauce are what make Tuesday taste different from Thursday. Now you can mix and match: rice + chicken + cumin-roasted peppers with yogurt sauce; couscous + chickpeas + cucumber with peanut or tahini; baked sweet potato + turkey crumbles + broccoli with soy-sesame; a tofu wrap with slaw and peanut; quinoa bowl with tuna, olives, and lemon yogurt. For produce that won't go limp, buy sturdy veg (cabbage, carrots, bell peppers), spin greens dry and store with a paper towel in a vented box, and stand herbs like cilantro in a jar with water and a loose bag over the top. Carrot and celery sticks last a week submerged in water, cut onions and peppers do fine in airtight containers, and quick-pickle a red onion or cucumbers once to add crunch to everything. Microwave well by reheating grains and proteins with a splash of water under a vented lid, pack sauces and fresh veg separately, and wrap tortillas or pitas in a damp towel to steam. To avoid waste, plan three flavor profiles for the week, freeze half your cooked stuff on day one, buy small amounts of delicate produce midweek, and treat the freezer as your second fridge.