Meal prep twice a week (air fryer friendly)

Cook twice, eat well all week: a simple system that works even without an oven.

Most diets fail on a busy Wednesday night, not in the gym. The fix is to cook in batches so the right food is always ready. You only need a rice cooker, an air fryer or a pan, and about an hour twice a week.

The system

• Cook-up 1 (Sunday): food for Monday to Wednesday.
• Cook-up 2 (Wednesday night): food for Thursday to Saturday.
• Make two different dishes each time and alternate them, so you are never eating the same thing at every meal.

A sample cook-up

1. Start rice in the rice cooker (raw weight: about 80 g per meal).
2. Season chicken thighs or breasts with salt, pepper, paprika and garlic. Air fry at 200°C for 18–22 minutes, turning once.
3. Air fry a tray of mixed vegetables (broccoli, peppers, onion) at 190°C for 12 minutes.
4. Pan-fry lean mince with onion, tomato and spices for a second dish: bowls, wraps or pasta.
5. Portion into containers. Chicken and mince keep 3–4 days in the fridge.

Breakfast with no cooking

Boil 6–10 eggs at once (10 minutes, then cold water). With Greek yoghurt, oats or fruit, breakfast takes two minutes.

Keep it interesting

Same base, different sauce: peri-peri, soy and ginger, curry, or tomato and herbs. Wrap it, serve it on rice, or mix it into pasta. Variety keeps you on the plan.

Read next

• Progressive overload: how to actually get stronger
• Fat loss without starving yourself

This guide is general information, not medical advice. Check with a doctor before starting a new training or eating plan, especially if you have a medical condition.