SUNDAY MEAL PREP:
How to Make Weekday Dinners Easier, Healthier, and Stress-Free
WHY SUNDAY MEAL PREP WORKS
Let’s be real - weekday cooking can feel overwhelming. Between work, family, and everything else on your plate, making a healthy dinner often falls to the bottom of the list. And before you know it, you can end up relying on quick, highly processed meals that leave you tired, bloated, and missing key nutrients.
Sunday meal prep changes all that.
In just 1-2 hours, you can prep ingredients and even full meals that make weeknight dinners easier, less stressful and more nourishing, giving you more energy and peace of mind throughout the week.
WHAT TO PREP EVERY SUNDAY
Here’s an easy go-to Sunday meal prep list for busy weeks:
One hearty stew
If you do eat meat, a hearty beef or chicken stew made in a slow cooker can be an excellent choice. Alternatively, you can easily swap meat for beans, chickpeas or lentils. Try this fantastic Slow-cooker Beef Stew by BBC Good Food or a beautiful Curried Vegetable And Chickpea Stew from the kitchn.
One high-protein veggie soup
10 minutes to prep, 20 minutes to cook. Keep one portion in the fridge and freeze another for later in the week.
Boiled eggs
Great for snacks or tossing into salads. Zero prep, 12 minutes of cooking.
Cooked lentils or beans
Perfect for sides or salads. No prep, just simmer for 30–45 minutes depending on the type.
Two types of whole grains
Brown/wild rice, quinoa, buckwheat, barley or spelt - you can make them all in bulk and keep in the fridge for a few days. Great for adding to soups, stews, or as a side dish for dinners next to fish or meat. Also zero prep, and cooking time depends on the type of grain.
Roasted chicken and veggies
A big tray of chicken thighs/breasts with cauliflower, peppers, broccoli or other veggies. Great to add into salads during the week.
Sweet but healthy treats
For example these delicious apple sauce muffins. They are easy to make, contain only whole ingredients, no added sugar and you can keep them in the fridge for about 5 days.
A high-protein, sugar-free granola
A top choice for breakfast, paired with some plain yogurt and fresh fruit. If you’d like the recipe, message us here and we’ll send it your way.
MAKE SUNDAY MEAL PREP WORK FOR YOU
Spending a small amount of time on Sunday can save hours during the week, reduce stress, and make healthy eating effortless. Meal prep is not about perfection - it’s about planning, preparation, and creating flexibility for your week.
Give it a try next Sunday – you deserve dinners that fuel you, not drain you and a tiny bit of prep can make all the difference.
FAQs ABOUT SUNDAY MEAL PREP
Q: How much time do I need to meal prep?
A: Just 1–2 hours is enough to prepare versatile ingredients for the week.
Q: Do I need to follow specific recipes?
A: Not at all. Focus on staples and components you can mix and match for different meals.
Q: How do I keep my prepped items fresh?
A: Use airtight containers (ideally made with glass or stainless stell, not plastic), store some portions in the fridge, and freeze extras for later in the week.
Q: How do I keep my prepped items fresh?
A: Yes! You can find additional How To Start Meal Planning In 3 Simple Steps on this link.
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