Matt & Louise Prep Book

No thermometer: cut the thickest piece open. Chicken should be white all the way through, ground meat should have no pink.

For every 1 cup dry long-grain white rice: 1.5 cups water and 1/2 tsp salt.

1. Rinse the rice in a fine mesh strainer for about 30 seconds, until the water runs mostly clear.
2. Add rice, water and salt to a lidded pot. For 3–4 cups dry rice, use a pot of at least 5 quarts.
3. Bring to a boil on high.
4. Stir once, cover, turn to the lowest setting. Set a timer for 18 minutes. Don't lift the lid.
5. Turn off the heat and leave it covered 10 more minutes.
6. Fluff with a fork.

A rice cooker removes this step: fill water to the line for the number of cups.

• Use the same scoop for every container. Split rice and veg evenly across all 10.
• Meat: 3 scoops in each of your containers, 2 in each of Louise's.
• Let hot food sit spread out 20–30 minutes before lidding.
• Cooked food is good 4 days in the fridge. Freeze Thursday and Friday containers and move each to the fridge the night before.
• Sauces, yogurt, tzatziki and salsa go in small side cups. Add them after reheating.

1. Start the slow cooker or Instant Pot first if salsa chicken is on the list.
2. Cook all the week's rice at once. Spread any fried-rice rice on a sheet pan and refrigerate it.
3. Preheat the oven and get sheet pan items in.
4. While the oven runs, cook the stovetop protein.
5. Do breakfast last. Burritos and sandwiches need cooling time; egg bakes can go in as the oven frees up.
6. Cool everything 20–30 minutes, lid, label with the day, freeze Thu/Fri.