Sunday Meal Prep
A comprehensive guide to meal prepping on Sundays to make your weekdays easier, healthier, and less stressful.
Ingredients
Proteins
- 6 pieces baked chicken breasts Season simply and bake at 400°F for 25-30 minutes.
- 2 lbs ground turkey or beef Brown in a large skillet and season for tacos or pasta.
- 12 pieces hard-boiled eggs Boil a dozen for quick protein throughout the week.
- shredded chicken Use the slow cooker method for multiple meals.
Grains and Starches
- 1 large batch brown rice or quinoa Use in different meals.
- 2 pieces sweet potatoes Bake or roast, and store for bowls or sides.
- pasta Cook al dente, toss with olive oil to prevent sticking.
Vegetables
- broccoli Roasted.
- bell peppers Roasted.
- zucchini Roasted.
- Brussels sprouts Roasted.
- carrots Raw and chopped for snacking.
- celery Raw and chopped for snacking.
- cucumbers Raw and chopped for snacking.
- onions and peppers Sautéed for quick meal assembly.
Breakfast Items
- 5 jars overnight oats Portion into jars, grab and go.
- 12 pieces egg muffins Bake in muffin tin, freeze or refrigerate.
- smoothie packs Pre-portion fruits and vegetables in bags.
- breakfast burritos Make several, wrap individually, and freeze.
Instructions
Proteins and Grains
- Preheat the oven to 400°F. Season chicken breasts or other proteins, and get them in the oven.
- Start rice, quinoa, or other grains on the stovetop.
- While proteins cook, chop vegetables for the week.
- Remove proteins from the oven, let them cool, and portion them into containers.
Vegetables and Assembly
- Roast sheet pans of vegetables (broccoli, bell peppers, and sweet potatoes).
- Prepare breakfast items (overnight oats, egg muffins, smoothie packs).
- Wash and prep salad ingredients, and store properly.
- Assemble easy grab-and-go items, and label everything.
Snacks and Extras
- Prepare energy balls or protein bars.
- Make a big batch of soup or chili for the freezer.
- Prep snack portions (nuts, fruits, and vegetables with hummus).
- Make a sauce or dressing to use multiple ways.
Notes
Store cooked proteins and grains in airtight glass containers. Keep salad greens with a paper towel to absorb moisture and label everything with a prep date. Use the oldest items first throughout the week.