Sunday Meal Prep: Cook Once, Eat Healthy All Week
My complete 2-hour Sunday system that saves me 10+ hours during the week and prevents ordering takeout when I'm too tired to cook.
Real talk: Meal prep changed my life. I used to order takeout 4-5 times a week because I was "too tired to cook." Now I spend 2 hours on Sunday and have healthy food ready all week. Here's exactly how I do it – no fancy equipment or chef skills required.
Why Meal Prep Actually Works
Let's be honest – you're not going to meal prep if you don't understand WHY it's worth it. Here's what changed for me:
Saves Money
I was spending $200+/week on takeout. Now I spend $60-80 on groceries and eat better food.
Saves Time
2 hours on Sunday vs. 1-2 hours every night. The math is easy. Plus no decision fatigue.
Better Choices
When I'm hungry and tired, I make terrible decisions. Pre-made food = better decisions by default.
The 2-Hour Sunday System
This is my exact process, refined over 3 years. You can adjust based on your needs, but this is what works:
The Timeline:
0:00-0:20 — Prep Work
Wash and chop all vegetables. Cook grains (rice, quinoa). Get everything ready to cook. Put on some music or a podcast. Make this enjoyable!
0:20-1:00 — Batch Cook Proteins
Roast chickpeas. Bake tofu. Cook lentils. Whatever your protein sources are, make them in bulk. See my crispy tofu guide.
1:00-1:40 — Make 2-3 Base Recipes
Big batch of buddha bowls, pot of curry, or mac and cheese. These become lunch and dinner for the week.
1:40-2:00 — Pack & Store
Portion everything into containers. Label with dates. Store properly. Clean up. Admire your work – you just set yourself up for an easy week!
What I Actually Meal Prep
I don't prep EVERYTHING. That's overwhelming. Here's what I focus on:
My Weekly Meal Prep List:
🥣 Grains (Pick 2):
- Brown rice (makes 6-8 servings)
- Quinoa (super versatile)
- Pasta (for quick meals)
🌱 Proteins (Pick 2-3):
- Roasted chickpeas (crispy snacks + salad topper)
- Baked tofu cubes
- Cooked lentils (add to anything)
- Black beans (burrito filling)
🥦 Vegetables:
- Roasted sweet potato cubes
- Steamed broccoli
- Raw veggies (carrots, peppers, cucumber)
- Massaged kale (for salads)
🥣 Complete Meals (Pick 1-2):
- Buddha bowls (assemble when ready to eat)
- Curry (portion into 5-6 servings)
- Breakfast burritos (freeze individually)
💡 Smart Strategy: Having prepped components means you can mix and match throughout the week. Monday's bowl might be rice + chickpeas + broccoli. Wednesday's might be quinoa + lentils + sweet potato. Same ingredients, different combinations = not boring!
The Shopping List
This is what I buy every Sunday for about $60-70:
Proteins:
- 2 cans chickpeas
- 2 cans black beans
- 1 block firm tofu
- 1 bag lentils
Grains:
- Brown rice
- Quinoa
- Pasta
- Oats
Vegetables:
- 3-4 sweet potatoes
- Broccoli
- Kale or spinach
- Bell peppers
- Carrots
- Onions & garlic
Pantry:
- Coconut milk
- Curry paste
- Soy sauce
- Tahini
- Nutritional yeast
Storage & Containers
You don't need fancy containers. But you DO need the right ones:
What I Use:
Glass Containers (4-5 medium)
For complete meals like curry or pasta. Microwave-safe, dishwasher-safe, no staining. Worth the investment.
Mason Jars (6-8 jars)
Perfect for grains, chopped veggies, dressings. Clear so you see what's inside. Cheap and durable.
Plastic Containers (optional)
For freezer storage (burritos, soups). Make sure they're BPA-free and freezer-safe.
How Long Food Lasts
Storage Times:
Pro tip: Label everything with the date. Use older stuff first. When in doubt, throw it out.
Common Meal Prep Mistakes
Don't Make These Mistakes:
- Prepping too much variety – Start with 2-3 recipes max. Don't overwhelm yourself.
- Making food you don't actually like – "Healthy" doesn't matter if you won't eat it.
- Not leaving buffer meals – Life happens. Plan for 4-5 prepped meals, not 7.
- Forgetting snacks – Prep some easy grab-and-go options too.
- Poor storage – Bad containers = food goes bad faster = waste of time and money.
Your First Meal Prep
Keep It Simple – Start Here:
Meal 1: Buddha Bowls
Cook quinoa. Roast chickpeas and sweet potato. Chop raw veggies. Make tahini dressing. Store separately, assemble daily. Full recipe here.
Meal 2: Curry
Make a big pot of Thai curry. Portion into 5 containers. Freeze 2, refrigerate 3. Eat with rice throughout the week.
Breakfast: Burritos
Make 6 breakfast burritos. Wrap individually. Freeze. Microwave for 2 minutes. Breakfast sorted for the week.
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