After struggling with consistency in my healthy eating journey, I finally decided to give meal prep a real try. What really pushed me toward this was my frustration with reaching for desserts and fried snacks when I wanted a treat or grabbing whatever was convenient when hunger struck unexpectedly. These habits were undoing all my good efforts with conscious eating and exercise.
Now, after just one week of proper meal prep, I can honestly say it’s been a game-changer. Once my meal planning was done for the week, I felt such relief knowing that part of my life was taken care of. Each day, I could focus on cooking for the rest of my family without constantly worrying about what I would eat or whether I was making the right choices for myself.
Why Sunday Meal Prep Works for Me
Eliminates Decision Fatigue:
No more standing in front of the fridge wondering what to eat or whether it fits my goals.
Curbs Impulse Eating:
When healthy meals are ready and waiting, it’s so much easier to resist the urge to grab processed snacks.
Saves Time During the Week:
Mornings are smoother when breakfast is already prepared, and I’m not scrambling to put together a healthy lunch.
Reduces Food Waste:
I buy exactly what I need for my planned meals and use everything I purchase.
Supports My Protein Goals:
As a 46-year-old woman doing strength training, getting adequate protein throughout the day is crucial, and meal prep ensures I hit my targets.
My Complete Week 1 Sunday Prep Timeline
The key to my Sunday success actually started on Saturday. I planned out all my Week 1 meals and finished my grocery shopping by Saturday evening, so I wouldn’t be scrambling on Sunday morning. I even journaled my Sunday prep plan the night before, writing down each step so I could check them off as I completed them. This preparation made such a difference – I felt organized and confident going into my first big meal prep day.
Here’s the 4-hour timeline I followed for my first week of meal prep. After planning everything out on Saturday and journaling my approach, I felt ready to tackle this organized schedule on Sunday morning.
Note:
I use my Instant Pot for cooking lentils and quinoa, which speeds up the process significantly. All recipes can also be made on the stovetop – I’ll include both methods in the detailed recipes next week.
9:00 AM – First Wave Prep (Getting Organized)
- Begin soaking 1.5 cups red lentils in water (helps with better digestion, enhanced nutrition and faster cooking time)
- Chop all vegetables and organize into recipe-specific piles:
- Egg Muffins:
1 cup spinach, 1 red bell pepper, 1/2 onion, 4-6 green chilies - Masoor Dal:
1 onion, 2 tomatoes, 4 cloves garlic, 2-3 inch ginger, 6 green chilies
I like mine spicy. You can limit to 1 green chilli for less spice. - Vegetable Sabzi:
2 cups cauliflower, 1 cup green beans, 1 cup carrots, 1 onion - Mediterranean Quinoa Bowl:
1 cucumber, 1 cup cherry tomatoes, 1/4 red onion, 1/4 cup parsley - Vegetable Soup:
2 carrots, 2 celery stalks, 1 onion, 2 tomatoes, 1 cup green beans
- Egg Muffins:
10:00 AM – Second Wave Prep (Starting the Cooking)
- Start egg muffins
- Beat 8 eggs + 4 egg whites
- Mix in chopped vegetables and spices
- Pour into silicone muffin tray, bake 20 minutes at 350°F
- Begin cooking quinoa:
- Rinse 1 cup quinoa thoroughly
- Add to Instant Pot with 1.5 cups water (or stovetop with 2 cups water)
- Instant Pot: High pressure 1 minute, natural release
- Stovetop: Bring to boil, reduce heat, simmer 15 minutes
- Start cooking lentils:
- Drain soaked lentils
- Add to Instant Pot with 4 cups water and chopped vegetables (or stovetop with 4 cups water)
- Instant Pot: High pressure 8 minutes, natural release
- Stovetop: Simmer 20-25 minutes until soft
11:00 AM – Third Wave Prep (Multiple Dishes Going)
- Prepare vegetable sabzi:
- Sauté spices and onions in a pan
- Add mixed vegetables, cook until 80% done (they’ll finish cooking when reheated)
- Start vegetable soup:
- Sauté onions, carrots, and celery
- Add remaining ingredients and herbs, simmer 20 minutes
12:00 PM – Final Wave Prep (Finishing Touches)
- Make protein energy balls:
- Blend dates, nuts, protein powder, flaxseed, and cocoa
- Roll into 10 equal balls
- Prepare veggie sticks:
- Cut cucumbers, bell peppers, and carrots into sticks
- Divide into 5 containers with damp paper towels
- Portion Non-Fat Plain Greek yogurt:
- Divide into 5 small containers (150g each)
- Divide into 5 small containers (150g each)
- Prepare oatmeal bases:
- Mix oats with flaxseed and spices, portion into containers
- Set up overnight oats with chia seeds and plant based milk. I use almond milk.
Storage & Organization
Container Recommendations:
- Glass containers are ideal for freezer storage – they don’t absorb odors and heat evenly when reheating
- BPA-free plastic containers work well too, especially for soups (freeze in freezer bags, then transfer to containers)
- Avoid regular plastic containers in the freezer as they can become brittle and may retain odors
- For soups: Freezer bags laid flat save space and thaw quickly
This strategy ensures nothing loses its taste or texture, and I’m eating the freshest possible meals throughout the week.
Have you tried meal prep before? What worked or didn’t work for you? I’d love to hear your experiences in the comments!
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