Most diets fail at 7pm on a Wednesday when you're tired, hungry and nothing's ready. Meal prep removes that decision point.

The two-hour Sunday system

1. Pick two proteins (e.g. chicken thighs and a tray of roasted chickpeas).
2. Pick two carbs (e.g. a big pot of basmati rice and a tray of sweet potato cubes).
3. Roast two trays of vegetables — peppers, courgette, broccoli, red onion.
4. Make two sauces — a tikka yoghurt and a sweet chilli lime dressing.
5. Portion into containers and mix and match across the week.

Food safety rules

• Cool cooked food quickly and refrigerate within 1-2 hours.
• Eat refrigerated meals within 3 days; freeze the rest.
• Cool rice especially fast — Bacillus cereus spores survive cooking.
• Reheat until piping hot throughout, and only reheat once.

Make logging effortless

Every Mealify recipe has a “Log this meal” button that records the exact calories per portion. Cook once, log in one tap all week.