Flavor Bomb Cook-Ahead List: The Weekly Prep That Changes Everything

Over the last three years, I’ve gotten serious about moving my body. I row two to three times a week. I lift weights. I added a weekly training session. I'm doing the damn thing. (Here’s the whole story of that journey.)

But if I’m being honest? The number on the scale hasn’t budged much. I love a good night snack. I love a fast food run after my kids' sporting events. And when life gets chaotic—and let’s be real, life with kids is chaotic—convenience wins.

So I had to change the game.

Instead of just trying to eat better, I started stocking my house with better options. (This post breaks down the grocery list that changed everything.) I cut back on the junk I was bringing in. Field of Dreams in reverse: if you don’t buy it, you can’t eat it. And I found a way to make healthy food feel fast, flexible, and not like punishment.

That’s what this weekly flavor bomb cook-ahead list is all about. A Sunday prep session that sets you up with building blocks—beans, slaws, toasted nuts, roast veggies, jammy eggs, vinaigrettes—that you can mix and match all week without it tasting like sad leftovers.

It’s not about dieting. It’s about feeling good in your body without overthinking every damn meal.

It’s about opening your fridge and having options you’re actually excited to eat.

It’s about being consistent even when your schedule is nuts.

I hope this becomes your cheat code too. Something that helps you eat well, feel strong, and stay sane.

You don’t need a perfect plan. You just need a damn good head start.

Let’s go.

1. Big Batch of Rancho Gordo Beans (1 lb dry bag)

Season with: salt, bay leaves

Use for: Wraps, bowls, salads, smashed on toast, folded into pasta, or served as a side

Tip: Cook them low and slow, like a stew, after a quick initial boil for the creamiest beans. Beans are the unsung hero of weeknight magic. Soak them overnight for best texture.

2. Roasted Sweet Potatoes

Prep: Peel and cube sweet potatoes into ½-inch pieces

Season with: EVOO, salt, garlic powder, smoked paprika, chili flakes

Roast at: 425°F for 25–30 minutes, flipping halfway

Use for: Farro bowls, wraps, breakfast plates, or tossed with avocado and slaw for a power lunch

Pro move: Preheat the sheet pan to get caramelized edges—crispy outside, creamy inside. Total flavor flex.

3. Hatch Green Chile Flavor Bomb Cubes

Base: Roasted Hatch chiles, garlic, lime, and olive oil — puréed and frozen in ice cube trays.

Use for: Beans, soups, taco meat, eggs, roasted veggies, creamy sauces, or even vinaigrettes.

These little cubes pack smoky, savory heat and make everything you cook taste like you meant it. Keep a stash in your freezer and drop one in anytime you want your food to go from fine to fire.

4. Herby Lemon Dressing or Yogurt Sauce

Lemon Vinaigrette: Lemon juice, EVOO, salt, pepper, garlic, Dijon mustard

Yogurt Sauce: Yogurt or sour cream + lemon + garlic + pinch of cumin

Use for: Mix into beans, drizzle over roasted veg, dunk for meatballs, or shake onto a salad that needs a little love.

5. Farro Batch

Rinse, Cook in water for 35 minutes + drizzle with EVOO to prevent clumping

Use for: Warm grain bowls, cold salads, pasta tosses, or sides

Farro’s chewy, nutty vibe makes it perfect with roasted veggies or sharp cheese.

6. Grilled Boneless Skinless Marinated Chicken Thighs or Grilled Shrimp

Style it: Go Mediterranean (lemon, garlic, oregano, olive oil) or Korean (gochujang, soy sauce, sesame oil, garlic)

Use for: Bowls, wraps, salads, grain plates, or snacky dinner boards

Tip: Grill until charred in spots and juicy inside. Slice and store for quick grabs all week. These are your flavor anchor.

7. Hard-Boiled or Jammy Eggs (6-pack)

Boil to your texture preference

Use for: Protein hit on toast, bowls, salads, or quick snacks

Slice, salt, and go.

8. Air Fryer Roasted Garlic

How: Slice tops off garlic heads, drizzle with olive oil, wrap 8–10 heads in one foil packet, roast in air fryer at 350°F for 35 minutes

Use for: Mash into a paste with the side of your knife and add to soups, pasta sauces, vinaigrettes, compound butters—or just smear it warm on toasted bread

Flavor level: Ridiculously next-level.