Prepare Food
Complete step-by-step checklist to prepare food covering sanitize kitchen surfaces and wash produce thoroughly, and essential action items.
Sanitize kitchen surfaces
Wipe down counters, cutting boards, and wash your hands before prep
Wash produce thoroughly
Rinse vegetables, fruits, and herbs under running water and dry them
Chop and portion vegetables
Dice onions, slice peppers, and prep veggies for upcoming stir-fries or salads
Portion and marinate meats
Cut proteins into serving sizes and apply marinades in airtight bags
Batch cook grains or beans
Boil rice, quinoa, pasta, or beans ahead of time to shorten weekday cooking
Store prepped food in containers
Place prepped items in clear, labeled, airtight containers in the fridge
Prepare breakfast jars early
Mix chia puddings or overnight oats in jars for grab-and-go mornings
Hard-boil snack eggs
Boil and peel a batch of eggs for high-protein snacks during week
Label prep dates on containers
Use masking tape and marker to log when items were prepped
Clean and dry prep knives
Hand wash and dry professional knives immediately to prevent rust
Defrost frozen proteins safely
Move chicken or beef from freezer to fridge 24h before cooking
Wipe down refrigerator handle spaces
Sanitize surfaces frequently touched during food preparation