Prep Once, Eat Healthy All Week Long

Healthy Eating by Prepping on Sunday!

Sunday Food Prep

Something new that I am starting this month is cooking as much as I can on Sunday, for the week ahead. I am hoping that this will help me to eat healthier and also save time in the kitchen.

As much as I love menu planning, that alone was not preventing me from eating unhealthy snacks and meals. Honestly, I was simply too lazy to whip up the healthy foods that were on our menu for the week.

I am hoping this new Sunday food prep idea will help.

Here’s what I made yesterday, in about 3 hours time:

Make Ahead Food

I felt so accomplished once I finished everything and my husband was very surprised that I cooked/baked for 3 hours straight – but it honestly didn’t feel that long. I was too caught up in how awesome it was going to be to have all of this food made for the week ahead!

As you can see, I mostly focused on snacks this week because snacks are my weakness (where I do the most unhealthy eating). Next week, I am going to also try cooking up some meat and side dishes (quinoa, rice, etc.) to make dinner and lunch prep easier and more healthy, too.

Food For the Week

Do you do “sunday prep” or something similar in your home?

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  1. Linda says:

    Also what I do is have a weekend cook. I make a huge pot of soup on a Saturday, with a couple of whole chickens, take them out and have for dinner and seperate and sort the chicken for the next nights. Then I freeze 1/2 of the soup The next day I brown meat/veggies etc, and make pasta sauce, chili, and have one for dinner with rice or pasta. Then freeze in family size containers. Usually we can have 1/2 the soup pot for Sat, Sun and Mon and a lunch or two. Then we have cooked chicken for eating cold or making quick wraps, chili in a bowl or in a wrap, and pasta sauce for pasta.Usually everyone has different things but we are set pretty well from Sat to Wed, with raw veggies, or salad, and a veggie I cooked Sunday and on that day I use up, or combine and have whats left for Thurs lunch. Then I cook new for Thursday easy with potatoes/fries/fish, and pizza’s/wings for Friday. I still have the other 1/2 in the freezer so we can skip the same syndrome. I can make a roast, and some ‘mexican’ type meat. This will do us the same again as last week. Till Wednesday. Keeping the freezer loaded is such a stress reliever, when you are tired, or a ‘cutting back’ week, 🙂 Good ideas here thanks!

  2. Sharon says:

    Since vegetables are the main thing that we eat in our house, I have gotten in the habit of washing all produce as I bring it home in a vinegar/water wash (1 part vinegar to 10 parts water) and then I know that it is all clean and ready to go for salad making, juicing, and cooking.

  3. Jen says:

    YOU ROCK! I do this too … Menu is based on price matching and what I have stock piled. I create a two week menu. Week 1 includes pretty much everything for the 2 weeks, minus produce and dairy that’ll expire. All dinners are estimated at $10 or under (if I go over one meal, I reduce on another). Here is one of my hand outs -copied and pasted:

    • BBQ Sausages, Mashed Potatoes, Grilled Veges
    • Shepherd’s Pie and Salad
    • Grilled Vege Wraps and Salad
    • Crockpot Navy Bean and Sausage Soup
    • Tacos
    • Pasta with Rose Sauce and garlic bread
    • Homemade Beans and Toast

    Week day lunches: sandwiches (cheese/tuna/egg/deli-meat), left-overs, quinoa salad with vege grab bags & boiled eggs

    Prep Work Sunday (roughly 1.5 hours *food processor highly recommended):

    – Fry and Freeze a pound of bacon (Tip: cut raw bacon into pan with scissors) + save bacon grease in a tupper in the fridge for another meal! (chef’s secrete ;-). Freeze bacon in a ziplock
    – Use same pan (adds flavour), fry 3 pounds of ground beef – save 1/3 for Shepherd’s Pie dinner (Sunday), place 1/3 in fridge for Taco dinner Wednesday, divide the remainder and store in fridge in two separate ziplocks (label as ground beef for beans/nachos)
    – Boil eggs for lunches and store in fridge
    – *Grate 1 -500g block of cheddar and store in fridge
    – *Make Quiona salad for lunches, prep Navy Bean Soup and create vege grab bags for lunches

    While bacon is frying, use food processor to grate cheese (COLD cheese is best) and store in a large ziplock, cook PC Lentils and Quiona in microwave and allow to cool on a plate. Give the processor a quick wipe and chop veges in processor in the following order (placing each item in bowls along the way)

    7- Carrots, 6-Stalks of Celery, Parsley (freeze extra), Onion and garlic (see Navy Bean recipe for amount)

    -Make Quiona salad – see recipe and store in a tupper in the fridge for lunches – DO NOT ADD SAUCE

    -Place ingredients for Navy Bean Soup (minus sausages) into zip lock baggies (individual bags per veges and an individual bag for seasoning) – place in fridge with recipe

    -Save remaining processed celery and carrots in baggies for dinner salads

    -Using left over celery/carrots and rest of veges (ie: cucumber, peppers, grape tomatoes), create Mon-Thurs grab-bags for lunches (in ziplocks)

    Saturday: BBQ Sausages, Mashed Potatoes, Grilled Veges (Zucchini, Eggplant, Onions, Carrots – yes!, Peppers) – get hubby involved …have wine, ENJOY appetizers and look forward to the beginning of a stress free and healthy food week!

    Note: Ensure doubles are made of all Saturday evening dinner items  …slice up 3 sausages and place with Navy Bean baggies in fridge

    Sunday: Shepherd’s Pie and Salad (using pre-cooked ground beef and mashed potatoes also using grated carrots and celery (even a vege grab bag? For salad)

    Note: Wash and store extra lettuce for Monday’s meal (wash leaves and wrap in paper towel)

    Monday: Grilled Vege Wraps and Salad (you get the idea now, right? ….using pre-BBQ veges, pre-grated cheese and pre-washed lettuce

    Note: Place Beans in water and store in fridge for dinner Tuesday. Take Crock pot out and place on counter so you don’t forget!

    Tuesday: Crockpot Navy Bean and Sausage Soup

    Wednesday: Tacos (using pre-cooked ground beef)

    Thursday: Pasta with Rose Sauce and garlic bread (use up any week’s ending tortillas/buns for garlic bread)

    Note: Take out crock pot for Friday’s dinner so you don’t forget  …open cans of beans and pour into a large tupper, add ketchup and brown sugar and store in fridge. Chop an onion and store in ziplock separately.

    Friday: Homemade Beans and Toast

    …I can send you recipes if you like too (just realized how long this is on it’s own -LOL)

  4. Amanda says:

    This is such a great idea! My almost 3 yr old is CONSTANTLY asking for snacks all day long, with less interest in meals, and I hate handing him processed snacks out of the cupboard so often! Plus my twin infants keep me busy so its always my go to cupboard 🙁 Thanks for the post!

    • Cassie Howard says:

      My son is the same – always wanting snacks and not meals! A snack basket in the fridge is a lifesaver for us. 🙂

  5. shannon says:

    The fat burning blueberry muffins, ideas for swapping out coconut? Really dislike the taste.
    Learning as I go, thank you for your recipes.

  6. Jaime Landry says:

    I would also like to receive the recipies for the April 27th post by Jenn. I am really trying to get things organized, keep it cheap, and feed my family of 7 (plus their friends) healthy meals and snacks.
    Thank you so much

  7. Jaime says:

    I would also like the recipies. I have just started pre prepping. Thank you for posting.

  8. Jena says:


    Sounds like you cook your whole chickens in the soup, right? How long does that take?

  9. Cori Rashell says:

    I love this, I totally want your recipes, they are very different and sound wonderful!

  10. Miranda says:

    I would really appreciate any of the recipes you could send me for this post. My family would like to try this! Thank you!

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