Meal prep sets the tone for a more focused, energized, and efficient workweek.

Working pros don’t need elaborate routines—simple prep works just as well.

Brown rice is a stable, nutritious base that holds up well over several days.

These brown rice-based meals are both delicious and engineered for convenience.

Begin by cooking a large batch of brown rice.

Measure your liquid precisely—two parts water to one part rice ensures perfect texture.

Cooling the rice minimizes clumping and makes portioning cleaner.

This foundational component eliminates daily cooking and saves hours.

Roasted veggies over brown rice make a hearty, colorful lunch.

Tumble together chopped cauliflower, orange bell peppers, roasted yams, and red onion with a drizzle of olive oil and seasoning.

Roast for half an hour until edges are golden and veggies are fork-tender.

Layer them over the cooled rice and top with grilled chicken breast or baked tofu.

Toss with a homemade glaze combining tamari, citrus vinegar, agave, fresh ginger, and a whisper of sesame.

Elevate your rice with a Greek-inspired medley.

Mix the rice with canned chickpeas, diced cucumber, cherry tomatoes, red onion, and crumbled feta.

Add a handful of fresh parsley and a squeeze of lemon juice.

Unlike bland meals, this mediterranean bowl tastes just as fresh on day four.

For those who enjoy spicy food, try a Tex Mex bowl.

Combine the rice with black beans, corn, sautéed onions and jalapeños, and shredded chicken or ground turkey seasoned with cumin, chili powder, and smoked paprika.

Finish with a dollop of Greek yogurt and a dusting of cheddar or Monterey Jack.

Keep avocado on the side and add it fresh each day to prevent browning.

If you prefer something lighter, برنج قهوه ای make a rice salad with steamed edamame, shredded carrots, thinly sliced scallions, and a light dressing of sesame oil, lime juice, and a touch of maple syrup.

Boost nutrition with a poached egg, sliced hard-boiled egg, or grilled shrimp.

Always keep prepped meals in airtight, food-safe containers.

Refrigerate for 3–4 days, or freeze leftovers for up to a month.

Reheat gently in the microwave with a splash of water to restore moisture.

When you prep with brown rice, you reclaim your time, your health, and your peace of mind.

Dedicate 90 minutes on Saturday to fuel seven days of nutritious meals.