Sunday Food Prep Ideas for a Week of Healthy Eating

With a baby on the way (any day now!), I figured I should get back on board with my Sunday food prep. I used to do it all the time, but, in recent months, I let it fall by the wayside, which has led to a lot of lazy meals and not-so-healthy eating, so I want to get myself back on track. Plus, I think it’ll be a great habit to keep once I don’t have as much time to cook.


This week’s grocery shopping:

  • Eggs
  • Sour cream
  • Snap peas
  • Sweet potatoes
  • Onions
  • Green bell pepper
  • Greek yogurt
  • Whole wheat bread
  • Frozen shrimp
  • Frozen oven fries
  • Canned artichoke hearts
  • Cantaloupe
  • Chicken thighs
  • Shredded cheddar
  • Bananas
  • Lettuce
  • Chicken sausage
  • Frozen peas

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This week’s meal plan:

Breakfast and snack ideas:

* A little note about our lunches since I don’t typically plan for them: Mal almost always takes leftovers from the previous night’s dinner for lunch, and I just wing it since I work from home. I’ll sometimes eat leftovers from dinner too, but, most of the time, I whip up something quick, like an egg sandwich, veggie burger or smoothie.


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From top left to right:

  • Chopped cantaloupe (Side note: Organic cantaloupe is the bomb! Holy cow, it is delicious. I will probably never buy a conventional one ever again!)
  • Chopped peppers and onions for Turkey Taco Lettuce Wraps
  • Chopped veggies for Shrimp Fried Rice
  • Sweet Potato Wedges
  • Sweet potato + onion home fries
  • Blueberry Chia Jelly (recipe coming soon!)
  • Paleo “Granola”
  • Roasted broccoli
  • Chicken sausage
  • Batter for 2-ingredient pancakes
  • Hardboiled eggs
  • Brown rice (not pictured)
  • Almond Joy Chia Pudding (not pictured)
  • Iced coffee (not pictured)

Sunday Prep Stocked Fridge

Want even more ideas for Sunday food prep? Well, look no further!

More Sunday prep ideas and tips for an awesome Sunday Cook-up!

Questions of the Day

Are you a fan of Sunday preps and cook-ups?

What are your favorite foods/recipes to prep?


  1. Such a timely post–my husband an I were having a “meeting” last night (we check in with each other about once a month regarding our combined to-do list for house stuff and whatnot) and were talking about how crazy the next 10 weeks are now that I’m back in class (in addition to both of us working full time and working out 5-6x/wk). We were trying to figure out how we can make sure we can cut back on the time it takes to make dinner. I suggested we make a better effort at Sunday meal prep. Thanks for this post for extra motivation!

  2. I can’t believe the little guy will be here any day now! Sunday/weekly food prep definitely is a huge time saver but sometimes I love cooking meals from scratch in the evening… it’s soothing if you have enough time 🙂

  3. Nicely done! I am definitely a fan of the Sunday prep, although I mostly prep my own breakfast/lunches. I plan out our dinners, but most are just grilling or roasting, and that is easy enough to do the night of.
    Breakfast-I will make egg ‘muffins’ or fritter (w/cooked quinoa, spinach, veggies).
    Homemade granola.
    Lunches-I will make something on Sunday that will last at least 4 lunches
    -baked Mexican chicken or baked Italian chicken (both sooo easy!)
    -spaghetti squash w/ground turkey and tom. sauce /sp. Squash w/chicken sausage LC cheese
    -crockpot salsa chicken
    and lots of salads!

  4. I don’t always do Sunday food preps, just because I don’t grocery shop on the same day each week. But I do love prepping food after each shopping trip – even if it’s just washing fruit, diced veggies, and cooking grains and beans – it makes every day following SO much easier. When healthy choices are ready to eat right there in the fridge, there are no excuses to eat out!

  5. I just started working four ten hour shifts a week, and my husband works four twelve to sixteen hour days, so I’ve started to do more food prep on Sunday. I’ve been trying to pack myself a few salads-in-a-jar for work lunches and whip up rice, hummus, etc. to keep in the fridge during the week. We also just got a chest freezer, so we’re having fun filling that with soup, homemade pizza crust, etc.

  6. I do a little prep on Sunday but mostly I just make sure I have healthy foods on hand because I find that I never have enough time on Sunday to get everything ready for the week. If I at least have all the ingredients in the fridge, I can usually pull it together pretty fast. Some of my favorite staples are rotisserie chicken (without the skin, it is great!), quick cooking oats, pre-chopped veggies (especially onions), fruits and bread I can freeze.

  7. I used to do big shopping runs on the weekend and plan out what we would eat for the week. Before I had our son back in February, I cooked and froze as many tasty meals as possible. Even though we made it to the store after he was born, neither of us had any energy to cook beyond turning on the oven or microwave.

  8. i go on and off with food prep – mostly off since the baby! def do as much as you can while you can cuz once he comes….. itz so hard to find time!! 🙂 🙂

  9. I can’t believe you are so close now! All the food looks delicious. Since we are moving in a few weeks it is more “figure out how to cook everything we have in the house” right now. Once we are settled I need to get back on my Sunday food prep!

  10. when it comes to prep, I think carrots and potatoes are the most critical prep items! Peeling and cooking them takes forever, so if I can do it in advance I always thanks myself later.
    I think it’s also a good idea to keep quick-cooking whole grains on hand (like instant brown rice, quinoa, and couscous) for when you’re short on time.

  11. I chop a lot of raw veggies and make things like burgers and meatballs and sauces to go with them or marinades…I very rarely cook unless it’s hard boiled eggs, pancakes or coconut flour buns. But having stuffed prepared is awesome!!!

  12. This comes at the ideal time. I was just complaining to my sister that I am running out of lunch ideas for work. Gotta try those turkey lettuce wraps.

  13. Wow that is some seriously impressive food prep. Making the batter ahead of time for two ingredient pancakes? Genius! Sometimes mashing that banana takes a while. Same with pre-chopping your veggies for a stir fry. Chopping them is such a pain!

  14. I love meal planning over the weekend and having everything all ready for the week…. It just feels so much more organized and it’s really nice not to have to worry about thinking much about it for the rest of the week! I am sure it’ll be especially helpful when your baby comes!!

  15. I don’t really food prep aside from making steel cut oats in advance for a few days. Otherwise I just make sure we are always stocked with our essentials to easily whip up the meals we are in the mood for….When I first had my son, I was lucky there was food in the house let alone think about cooking (and cleaning up) dinner. Lol ah the memories.

  16. These are great tips! I usually meal plan and then skip the food prep until I’m actually cooking. It is so nice to have some of the prep done ahead of time though! I need to get better at doing Sunday food prep! 🙂

  17. I don’t do a big sunday food prep but I usually will make some homemade stuff like bars or bread for the week. I might have to jump aboard the major meal prep though, it sounds like it would be really convenient later in the week.

  18. I usually like to go grocery shopping on Sundays and chop my veggies up ahead of time and store them in either Ziploc bags or Tupperware. I have a dry erase board calendar on my fridge where I’ll write my meals down for the week and the pre-chopped veggies always come in handy!

  19. I always prep all my foods and meals on the weekends for the week. Breakfast, lunch & dinner are made ahead of time. I freeze a lot too. It’s the only way I can survive the long work hours of the week and be healthy!

  20. Dang girl! So organized and it all looks delicious! When I prep on Sunday like that the week goes so much better/smoother. Not sure why I don’t do it all the time!

  21. I do something similar in that I cut up all of our leftover veggies + fruits, hard boil leftover eggs, and just generally clean out the fridge before I go to the grocery store every week. It’s a great way to take inventory of what we already have.
    Yesterday I ended up baking a bunch of potatoes and sweet potatoes to have as quick sides for our meals this week.

  22. Sometimes I wish I planned my days better. When I prep for my figure shows I obviously have everything planned for the week. I am always a step ahead of myself, so I find that when I am not in prep although I still track everything I eat, I tend to eat on the fly.

  23. Hey! I have tried and tried to do a Sunday food prep but I always end up forgetting and I don’t have room in my fridge! How do you make room? lol I did however make a few breakfast and snack items today so that way I had healthy options to run to later this week!

  24. I love food prep sundays. My faves are 1) chopped marinated veggies (cucumber, celery, cherry tomatoes, bell pepper, avocado, with s+p and lots of lemon juice), 2) mini frittatas (eggs + lots of kale) baked in muffin cups, 3) roast veggies (whatever in season) 4) cooked grains (brown rice, buckwheat or quinoa). I also have washed sweet potatoes on hand that I can quickly chop up and bake for a snack and frozen grapes always!

  25. I usually prep the night before which can be a bit tedious. I am wary of rice…can’t be kept for more than 2-3 days right? But I got some great ideas here w.r.t the fruit and veg. I need to do this…a weekly plan. Will save me so much money and time, vs at 7pm rushing to the shops to get something for the next day and buying unnecessary things.

    How long can you store the hard boiled eggs in the fridge?

  26. I am now! I made a great chicken sausage stew in the crock pot on Sunday (it’s basically a Weight Watchers recipe but I put a ton more veggies in) and I have enough to eat all week. It’s so easy! Especially living alone, I don’t feel like cooking after I get home from work and the gym each night. Now I can just heat something up that is fresh and healthy!

  27. I do not do Sunday prep. I don’t mind cooking or grocery shopping, but I hate coming up with the meals I will prepare. I do cook Monday-Friday and have some plan I my head when I shop and usually base it on sales.

    If you have not tried the WF in house chicken sausage you should. They are great.

  28. Meal prepping on Sundays is the best! It really sets you up for success for the week, and its so nice to already have something prepared when you get home from work. You have such great and healthy meal ideas! All your posts make me miss Trader Joes so much though as i’m living in London and they don’t have the chain here!

  29. Great post! Sometimes I get too ambitious. I need to remember that meal prep can just be cutting up fruit and veggies and cooking brown rice and some chicken to have during the week.

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