Cook once on Sunday. Eat well all week.
PlatePilot shares batch-cooking recipes, clear food storage guidance and simple planning methods — so weekday lunches and dinners are already sorted.
An illustration of how three recipes can cover a working week. Your plan will depend on your household.
A little time on one day saves a lot on the others
Fewer weekday decisions
When lunch and dinner are already in the fridge, there's no 7 pm scramble or last-minute takeaway.
Easier to budget
Buying for a plan means fewer impulse purchases and less food thrown away at the end of the week.
More balanced meals
Planning ahead makes it simpler to include vegetables, pulses and whole grains in most meals.
Food safety built in
Every PlatePilot recipe lists fridge life, freezer life and reheating guidance.
Popular prep recipes
Sheet-Pan Chicken Fajita Bowls
Spiced chicken and peppers roasted on one tray, packed with rice and a lime yogurt sauce. Lunch for four days in about 40 minutes.
Big-Batch Red Lentil Dal
A comforting masoor dal finished with a cumin-garlic tadka. Cheap, freezer-friendly and ready in 35 minutes.
Rajma (Kidney Bean Curry) for the Week
Hearty Punjabi-style kidney beans in an onion-tomato gravy. Made with canned beans so it fits a weeknight or a Sunday prep session.
Grab-and-Go Vegetable Egg Muffins
Baked egg cups packed with spinach, peppers and cheese. Make a dozen on Sunday for quick breakfasts all week.
Crunchy Peanut Noodle Salad Jars
Noodles, crunchy vegetables and edamame layered in jars with a punchy peanut-lime dressing at the bottom. No reheating needed.
Mediterranean Quinoa Prep Bowls
Fluffy quinoa, roasted chickpeas, cucumber, tomatoes and feta with a lemon-herb dressing. Stays fresh for four days.
Your first prep session in four steps
- Pick three recipes — one grain or bread, one protein-rich main, one breakfast or snack.
- Shop once from a single combined list, checking your cupboard first.
- Cook in order: oven dishes first, then hob dishes while they roast.
- Cool, label and store within two hours, freezing anything for later in the week.
| Food | Fridge | Freezer |
|---|---|---|
| Cooked rice | 1 day | 1 month |
| Cooked dal / curries | 3–4 days | 2–3 months |
| Cooked chicken | 3–4 days | 2–4 months |
| Egg muffins | 3–4 days | 2 months |
| Chopped raw veg | 3–5 days | Varies |
General guidance only. See our full storage guide.
Want help planning a prep week for your household?
Tell us who you cook for and your goals, and we'll email you a free example weekly meal-prep plan built from our recipes.
Meal prep questions
How long does meal prep last in the fridge?
Most cooked dishes keep for 3–4 days when cooled quickly and stored in sealed containers. Cooked rice is an exception and is best eaten within a day. Each of our recipes lists its own storage times.
Do I need special containers?
No. Any clean, airtight, food-safe containers work. Glass is easy to reheat in; lightweight plastic is better for carrying. Use freezer-safe containers for anything you plan to freeze.
Is everything on PlatePilot free?
Yes. Recipes, guides and planning help are free. The site may show advertising to cover running costs; see how we make money.