In an ideal world, my Sunday is wide open with plenty of time to meal plan, grocery shop, and meal prep. However, very few Sundays look like that, and I’m guessing yours don’t either. I have created some strategies over time to get it in some sort of meal planning and prep most weekends which really helps set the tone for my week.
Every week doesn’t look perfect and that’s ok. For example, I really did not have the time or energy for meal prep last weekend and I notice how much more I’m buying lunch out, grabbing bars and prepackaged foods, and scrabbling at dinner time. We are all going to have those weeks (even a dietitian does) and it is totally fine, but the weeks I plan and prep go so much more smoothly.
If I’m home on a Saturday night, which I usually am, I will scroll Pinterest, my screen shot recipes (if I see a good recipe on social media I always screens shot it), etc. to try and find a few recipes I want to plan for the upcoming week.
I like to hand write my weekly meal planning. I will write out dinners and usually just focus on Monday through Thursday. Then I will choose one grab-and-go type of breakfast I can make to last a few days, 1-2 snack recipes, veggies to pre chop, and a lunch protein. Once I have the recipes locked in, I will write out my grocery list. If I don’t have time to grocery shop on Sunday, I will put together an Instacart order Saturday night to have delivered Sunday AM.
My husband knows I like to have at least 1-2 hours in the kitchen at some point on Sunday so he will help keep the kids entertained so I can cruise through this. Kinsley LOVES to help and to be honest some times I have the patience and sometimes I do not. I usually try and find a few little tasks she can do.
Things I Prioritize Prepping on Sundays:
Breakfast: I will cycle between one of these depending on what I’m feeling
No oats
Egg cups (lots of good recipes on Pinterest)
Breakfast burrito
Granola + will add to greek yogurt and berries
Egg casserole: I spray 4 glass containers with avocado oil spray (don’t skip this step of washing the containers because a pain in the butt). In each container I add two eggs + 1/2 c cottage cheese + slices chicken apple sausage + veggies of choice (frozen diced sweet potato, bell pepper, mushrooms, etc). mix it all together and season with salt and pepper. Bake at 350 for about 30-40 minutes until eggs are set and cooked through.
I love these jars for my no oats and chia pudding.
Healthy snacks
Typically choose 1-2 of these to have as a pre workout snack or mid day snack so I don’t have to rely on a protein bar. I mix up the recipes use- lots of ideas on Pinterest!
Energy bites
High protein snack boxes
Chia seed pudding (I usually add 1/2 c greek yogurt to mine as well or 1 scoop protein powder)
Lunch protein
This one doesn’t get very fancy. I will either get a rotisserie chicken and shred it and it’s very versatile. I have also started baking a few chicken breast and slicing them up. Sometimes I will make ground beef and put in a container when I’m feeling like a cottage cheese and beef protein bowl. Sounds gross but this recipe is so good! Deli turkey/meat and hard boiled eggs are also a great option to have on hand for an easy protein source.
Cut up veggies
I like to have a few different types of raw veggies already washed and cut up. You are 100% more likely to grab a handful of sliced bell pepper if they are prepped vs. that whole and unwashed red bell pepper sitting in your fridge. Cucumbers, carrots, bell peppers, cherry tomatoes, radishes, etc. all make easy grab and go veggies to add more color and fiber to your meals and snacks.
Cookbooks I Frequently Get Inspo From:
xx, A
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