Sunday Meal Planning and Prep: Setting Up for a Successful Week!

Sundays are the perfect time to plan and prepare for the week ahead. Taking time on Sunday (or any day of the week that works for your schedule), to plan and prep your meals for the week will save you time, energy and possibly some anxiety, during a busy week. Plus, having meals reaady to cook and snacks ready to grab can be beneficial to your nutrition goals; not having to eat out or grab snacks from a vending machine will keep you on top of your goals!
Here is a general outline of what your Sunday meal planning plan might look like:
  1. Assess the week ahead – Identify any significant events or commitments you need to prepare for. Think about how your meals will fit into your week. When can you cook? When do you need something quick that you can reheat? What lunches work for you; will you save any dinner leftovers for lunch the next day? What dinner ideas do you have?
  2. Plan your weekly meals – Create a menu for the week. Include breakfast, lunch, dinner, and snacks. This menu will serve as a reference point throughout the week, helping you stick to your plan. Think about meals you can bulk cook or throw in the slow cooker. Sheet pan dinners work well for bulk cooking as do soups, chilis or stir fry recipes.
  3. Use the plan and go shopping – Next, list the items/ingredients you need to shop for and then head to the store or order online delivery. Don’t forget to check your pantry to see whether you need to top up items such as olive oil, spices or condiments. I can’t tell you how many times I’ve forgotten to do this and had to go back to the store!
  4. Prep vegetables and bulk cook – Dedicate some time to prepping vegetables and cooking in bulk. Things you can cook in advance include rice dishes, hard-boiled eggs, legume dishes, roasted vegetables, overnight oats, potatoes and stew. Cut up vegetables like carrots, cucumbers and celery for a quick grab and go snack-if you have those things prepped and visible in your fridge, you’re more likely to eat them.
  5. Organize – When you prepare meals in advance, be sure to label and date them. This helps you keep track of freshness and prevents confusion when you’re grabbing a meal from the fridge or freezer. I’m still learning to do this; I can’t tell you how often I have to think about when I made something especially if it’s in the freezer!
  6. Plan Snacks – Don’t forget about snacks. Include healthy snack options like fruit, yogurt, or nuts in your meal plan. Having these readily available can help you resist unhealthy snacking during the week.
  7. Double Up on Ingredients – If you’re making a sauce or marinade for one meal, consider doubling the recipe and saving the extra for future use. This can save you time and effort in the long run.
Feel free to adapt these routines to your specific needs and preferences. By following a plan, and being prepared, you can save time, reduce stress, and enjoy homemade meals throughout the week.
If you’re interested in connecting on a regular basis, I’ve created a private facebook group where I’m sharing education and information daily. If you’re interested in learning more, you can find us at Wellmatters: Live Well and Thrive!
Cheers to a successful week ahead!