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One of my top priorities right now is eating healthful, tasty food that makes me feel good and gives me energy. It’s as simple as that. What that looks like varies from week to week, but right now it means pushing the pasta, rice, beans, and sweets aside to focus on low-carb meals filled with protein, good fats, and green vegetables.

This Power Hour will help you prep a week of low-carb breakfasts, lunches, and dinners for two adults in just two hours. All that’s left to do at mealtime is some reheating and quick assembly. Ready to get started?

Below are the ingredients I bought or used for this meal prep plan. I also relied on staples and condiments already in my pantry, like cooking oil, vinegar, tomato paste, kimchi, and spices.

Power Hour: How I Get the Prep Done

With under two hours on the clock, this plan walks you through prepping nearly all of your meals for the week ahead. My approach to meal prep is all about efficiency, multitasking, and embracing the “meanwhile.” This means I always start with the tasks that take the most time, and I aim to take advantage of those sporadic hands-off moments (the oven preheating, water coming to a boil, etc.)

My Sunday afternoon prep list is as follows (and we’ve created a handy pinnable image with the menu and prep list, if you want to save this for later!):

A Week of (Almost) Zero Weeknight Cooking

Here’s how all that prep turns into ready-to-eat breakfasts, grab-and-go lunches, and dinners that just need to be reheated or assembled.

Veggie egg casserole with sliced avocado is one of our favorite low-carb breakfast options. It’s loaded with protein and good fats, and we’re all about a healthy dose of vegetables first thing in the morning. Since we’re a family of two, this casserole is just big enough to last us through Friday.

Since this week’s dinners are already cooked, not having to start from scratch is a huge time-saver. Our meals alternate between chicken taco chili partnered with a simple arugula and fennel salad on Monday and Wednesday, and takeout-inspired beef and broccoli Buddha bowls on Tuesday and Thursday.

Power Hour Meal Prep is the series where we help you put it all together. We show you how to eat well during the week with an hour or two of Power Hour prep over the weekend. Every plan is different; mix and match to find your own personal sweet spot.

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