Plan, shop, cook, portion, done.
You want to meal prep but the planning itself feels like a chore. What recipes? What groceries? When do you cook? And then you spend Sunday cooking only to realize you forgot to buy containers. Or you prep Monday but by Thursday everything is soggy.
doth.is breaks meal prep into 4 steps: plan the week, shop, prep day, and staying on track. The template walks you through choosing recipes, making a grocery list, batch cooking, and storing meals properly. Share with your partner or household to coordinate.
4 phases: weekly planning, shopping, prep day tasks, and tracking
Covers recipe selection, grocery list, batch cooking, portioning, and storage
Share with your partner to split shopping and cooking tasks
Track what to eat within 4 days versus what to freeze for later
Free. No sign-up. Takes 10 seconds.
Choose 3-4 recipes for the week. Check what you already have. Make a grocery list. Pick a prep day (Sunday is popular). Wash and chop veggies, cook grains and proteins, assemble meals in containers, and label with dates. The doth.is template walks through each step.
A balanced weekly prep includes: a grain (rice, quinoa), a protein (chicken, tofu, eggs), roasted vegetables, a sauce or dressing, and prepped snacks. Combine these into containers for grab-and-go meals. Prepare 4 days of fridge meals and freeze the rest.
Most meal-prepped food lasts 3-4 days in the fridge. Cook for 4 days and freeze the rest for later in the week. Label containers with the date. Rice and grains keep well, but salads and raw veggies should be prepped separately.
A typical Sunday meal prep takes 2-3 hours for a week of meals. This includes washing and chopping vegetables (30 min), cooking grains and proteins (45 min), assembling and portioning (30 min), and cleanup (15 min).
Last updated: April 2026