My 2-Hour Sunday Meal Prep Routine for 7 Meals
I’ve been doing meal prep for a while now, and I’ve got it down to a science. Every Sunday, I spend around 2 hours in the kitchen, making enough food for the week ahead. It’s not only saved me money, but it also tastes way better than grabbing takeout every day.
Planning and Shopping
I start my meal prep by planning out what I want to eat for the week. I usually take a look at what’s in season and on sale at the grocery store, and then decide on a few recipes. This time of year, I’m loving all the Spring produce, so I tends to incorporate a lot of fresh veggies into my meals. I make a list and head to the store, where I can usually find everything I need for around $50-$70.
Some of my go-to ingredients include brown rice, quinoa, chicken breast, and a variety of frozen veggies. I also like to keep a stash of canned goods, like beans and tomatoes, on hand. These basics can be used to whip up a lot of different meals, and they’re usually pretty cheap.
Cooking and Prep
Once I’m back from the store, it’s time to start cooking. I usually begin with the proteins, like chicken or tofu, and then move on to the veggies and grains. I like to roast a big batch of veggies in the oven, and then use them throughout the week in different meals. I also cook up a big pot of rice or quinoa, which can be used as a base for a lot of dishes.
One of my favorite things to make is a big batch of chicken and veggie bowls. I roast a bunch of chicken breast in the oven, and then chop it up and serve it over rice or quinoa with a variety of roasted veggies. It’s a super easy and versatile meal that can be customized with different toppings and sauces. I also like to make a few containers of soup or stew, which can be easily reheated for a quick lunch or dinner.
- Chicken and veggie bowls: 30 minutes to prep, $3-4 per serving
- Lentil soup: 45 minutes to prep, $2-3 per serving
- Roasted veggies: 20 minutes to prep, $1-2 per serving
Tips and Tricks
One of the biggest tips I have for meal prep is to keep it simple. Don’t feel like you need to make a million different dishes – just stick to a few basics and mix and match throughout the week. I also like to use a lot of one-pot wonders, like skillet dinners or soups, which can be cooked up in no time and require minimal cleanup.
Another thing that’s helped me is investing in some good containers. I like to use glass or plastic containers with lids, which can be easily stacked in the fridge and reheated in the microwave. I also like to label everything, so I can easily see what I have and how long it’s been in the fridge.
That’s my meal prep routine in a nutshell. It’s nothing fancy, but it works for me and saves me a lot of time and money during the week. What do you use for meal prep containers?
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