My meal planning skills—and, frankly, my desire to meal plan—have always been minimal. When my kids were younger, I’d grab a random scrap of paper on Sundays and scrawl something like:
M: Tortellini
Tu: Tacos
W: Faux Chipotle
…but that note was usually lost or tossed by Tuesday. The prep matched the planning: boil water, brown some beef, unbag a salad. Unsophisticated and uninspired.

So it’s surprised me to find myself recently spending Sunday mornings prepping food for the week. I’m no longer cooking for a full household. Thing #1 is away for the summer, and Thing #2 basically works non-stop, so the focus is on me: simple, solid staples for breakfasts, lunches, and snacks. (And if there happens to be leftovers to use for dinner for Grant and me, bonus!)

Yes, I appreciate the money saved and the relief of not having to decide what to eat at 1:17 pm when I’m starving, but more than that, there’s something unexpectedly soothing about opening the fridge and seeing good food waiting for me. It reminds me of when we had Olympian Alexi Pappas on our podcast, and she said she loves coming home to good leftovers after a long run; my memory has her saying that it makes her feel loved, but I could have that wrong.

Regardless, if you’re in search of some basic and nourishing staples, here are the six things I’ve been making most weeks:

HARD-BOILED EGGS
I’ve been on an egg-for-breakfast streak for at least six months now; two whole + one white on bolstered avocado toast keeps me full almost until lunch. (Bolstered: I add red pepper hummus, hot sauce, arugula, peppers…it varies.) In the summer, I’m all about creating minimal heat in the kitchen, so I pull out our Insta-Pot on Sundays and make enough for the week using this method. (I prefer to cook mine for four minutes, like the author.) I love the ease of a filling breakfast with no frying pan or spatula to wash.

CHICKEN BREASTS
Like any trendy, active woman who is trying to maintain her muscle, I’m all about the protein these days. I make at least three, and usually four, pounds of chicken breasts weekly. (Don’t worry: my son and husband eat them too.) This batch, which doesn’t look particularly savory, is actually my favorite recipe to grill: chef and author (and runner!) Jenny Rosenstrach calls it Grilled Chicken for People Who Hate Grilled Chicken. The only thing I hate about it is that you have to pound out the chicken breasts and remember to give yourself at least six hours of marinating time. My other go-to recipe for grilled chicken is Ina Garten’s simple lemon chicken one, which, although it says you need six hours marinading time, I have done in <1 hour and it’s still delicious.

 

AIR FRIED TEMPEH
Yes, I get weary of eating chicken, so I try to have another protein-heavy option for my daily loaded lunch salad. Our kids thoughtfully got us an air-fryer for our 25th anniversary, so I’ve been trying different things in it. I like that this three-ingredient recipe creates crispy tempeh with a neutral flavor profile, which can be used in anything from tacos to salad.

TRADER JOE’S ENERGY BITES
I started making these when I began hiking longer distances; I saw the recipe on the back of the Trader Joe’s Flaxseed Bag, and I haven’t looked back. This is a very similar recipe (you can use maple syrup instead of honey if you want). You’ll still find them in my hiking pack, but you’ll also find them on less strenuous ground. I usually have a bite or two either before a morning workout or as an afternoon snack.

FRESH FRUIT + VEGGIES
In my world, there’s a big difference between a whole cantaloupe and a cut-up one; the former can sit for days, the latter can get eaten in half a day. Ditto for snap peas, fresh corn on the cob (I boil it, then cut it off the cob and put it in salads), strawberries, and really most any produce besides baby carrots, apples, and blueberries, which I can easily wash by the handful. On Sundays, I try to chop at least two things so I can easily grab them.

BLACK BEAN BROWNIES
While I’ll never mistake these “healthy” brownies for the real thing, as a 53-year-old woman in the throes of the menopause transition, I have had to make some choices on what is best for my body—and my sleep. Excessive sugar currently falls into the category of alcohol: not super helpful. Are they amazing? No. Are they good enough—and do they boost my fiber intake just a titch? Yes. My pro tip: add a full cup of chocolate chips, instead of the 1/2 to 2/3 cup recommendation. (I know: living life on the wild side!)

Do you make weekly staples for yourself? If so, what are they?