Meal prepping often seems like a time-intensive task, but with the right approach, you can set yourself up for an efficient week of meals in just an hour or less. Taking a little time on Sunday to prep your meals means you can enjoy stress-free breakfasts, lunches, and dinners during your busiest days. Whether you’re cooking for yourself or feeding a family, the goal is simple: save time, cut costs, and eat better all week long.

The first step to faster meal prep is organizing your ingredients. As soon as you unpack your groceries, wash and dry your produce, chop your vegetables, and portion out proteins. If you plan to include meats or tofu in your meals, marinate them right away to enhance flavor and reduce cooking time later in the week. 

This initial organization pays off, making it far easier to assemble meals when your schedule gets hectic. 

With ingredients ready to go, focus on cooking your base components. Prepare grains like brown rice, quinoa, or farro in large batches so you can use them across multiple meals. Roasting a variety of vegetables such as carrots, bell peppers, and broccoli adds versatility and flavor to your dishes. 

Cook your proteins in advance as well, whether it’s chicken breasts, ground turkey, or plant-based alternatives. Having these key elements on hand allows you to build quick grain bowls, wraps, stir-fries, or hearty salads throughout the week without additional prep.

While organizing your ingredients and cooking in bulk, it’s a smart move to save on your meal prep tools and groceries by using cashback apps like Rakuten and Ibotta. These apps offer cashback on everything from pantry staples to durable meal prep containers. 

Before making your purchases, activate offers in your preferred app to make sure you’re earning rewards on your supplies. Whether you’re shopping for groceries or replenishing your containers, these small savings add up over time.

Choosing the right recipes is another way to keep your prep session efficient. Focus on dishes that are easy to make in large quantities and store well in the refrigerator or freezer. Think sheet pan meals that combine proteins and vegetables, hearty soups and stews that freeze beautifully, and grain bowls that start with your pre-cooked grains and get dressed up with fresh toppings throughout the week. 

Even breakfast can be prepared ahead with oatmeal bakes or egg muffins, saving you valuable time on busy mornings. 

Finally, take a few minutes to map out your meal prep plan before you start. Decide what meals you want to cover for the week and outline the steps needed for each one. Group similar tasks together to stay organized—chop all your vegetables at once, cook grains in a single batch, and bake proteins while your oven is already running. Having a clear plan ensures you stay focused and finish your prep within your one-hour goal.

By investing just a little time on Sunday, you can transform your weekday meals into a streamlined, affordable, and healthy routine. Meal prepping not only helps you save time and money but also minimizes midweek grocery runs and eliminates the temptation for expensive takeout. When you pair these strategies with cashback rewards from Rakuten and Ibotta, you add even more value to your weekly meal plan, making every dollar and every minute count.