Sunday is the perfect day to set yourself up for a week of healthy eating. Dive into meal prepping with these simple Sunday meal prep ideas, and enjoy the convenience of make-ahead meals.
Monday mornings can be a tough transition from the relaxed pace of the weekend. As the workweek begins, finding time to cook a delicious meal can be challenging.
By dedicating some time to Sunday meal prep, you can take the edge off those Monday blues. Preparing your meals in advance on Sunday means one less thing to stress about during the week!
Meal prep doesn’t have to mean cooking everything in one go. There are plenty of smaller tasks you can do to support your weekly meal plan.
Maybe it’s chopping a bunch of veggies to use throughout the week or cooking a big batch of brown rice or quinoa in your instant pot.
Of course, cooking a full set of meal-prep recipes on Sunday is the easiest route. That way, you only need to reheat and enjoy an easy meal throughout the week!
Top Sunday Meal Prep Ideas
Popular meal prep ideas include:
- Meal bowls (like burrito or burger bowls)
- Casseroles
- Chicken and rice dishes
- Skillet meals
- Lentil and quinoa-based recipes
Take a look at the ideas below. You’re sure to find something that suits your taste. Happy Sunday meal prep!
1. Chicken Farro Salad
Source: allnutritious.com
A hearty main course salad is perfect for Sunday meal prep, especially on warm summer days. The star protein of this dish is chicken breast.
A colorful mix of oranges, beets, and broccoli brightens up the salad. Farro brings a nutty taste that pairs perfectly with the lean chicken.
The olive oil and parsley dressing ties it all together, enhancing the flavors of the whole grains beautifully!
2. Greek Chicken Meal Prep Bowl
Transport yourself to the Mediterranean with your next meal by savoring Greek chicken. This dish comes alive with a blend of olive oil, garlic, oregano, and lemon, creating a vibrant flavor profile.
Olives, a quintessential part of Greek cuisine, add a rich depth, while juicy, fresh tomatoes bring a burst of color to your weekly meal prep. The crunch of bell peppers and cucumber adds a refreshing texture.
Top it off with a dollop of tzatziki right before serving. It’s also perfect for stuffing into pita bread!
3. Salmon Meal Prep with Veggies
Source: allnutritious.com
Fish serves as a fantastic protein substitute for meat, with omega-3-rich salmon taking the spotlight in this meal.
Pair the tender salmon with naturally sweet vegetables like parsnips, carrots, beets, and sweet potatoes for a delightful combination.
If you prefer a more subtle flavor, you can balance the sweetness by opting for cauliflower rice or zucchini noodles instead.
4. Ground Turkey Meal Prep Bowl
Source: myeverydaytable.com
This ground turkey dish makes Sunday meal prep a breeze! What’s even better is that you only need four ingredients to complete the entire recipe.
For your protein, you’ll be using frozen quinoa and ground turkey. Broccoli serves as your veggie side, and all it takes is Trader Joe’s spicy peanut vinaigrette to tie everything together.
The flavors blend perfectly! For an extra bit of crunch, consider topping it off with some sliced scallions.
5. Chickpea Salad
Source: allnutritious.com
Chickpeas are packed with protein, which helps keep you feeling full for extended periods. While they may taste plain on their own, this neutral flavor allows for endless seasoning possibilities!
This salad features a medley of beloved summer vegetables. Toss together crisp English cucumber, zesty red onion, and ripe tomatoes. Finish it off with a dressing made from garlic, white wine vinegar, and olive oil.
Feel free to experiment with your favorite vegetables. Keep in mind that juicier varieties add extra flavor to the salad!
6. Pulled pork Burrito Bowl
Source: smackofflavor.com
This pulled pork (along with the rice) is ideal for making in advance. Sunday is the perfect day to prepare it. That way, you’ll have a weekday meal ready in just 10 minutes!
Once thawed, warm up the pulled pork and pile on your favorite toppings. This recipe includes corn and black beans for a touch of sweetness and a boost of protein.
We also add shredded cheese, salsa, and sour cream. What are your favorite burrito toppings? Don’t hesitate to use those instead!
7. Lemon Chicken and Veggies
Source: allnutritious.com
Lemon and chicken create a delightful flavor harmony. The savory nature of the dish is beautifully balanced by the sweetness imparted by the lemon.
For your roasted vegetables, broccoli and sweet potatoes are the stars. The roasting process brings out a stunning caramelization!
Letting the chicken marinate overnight enhances its flavor complexity. For an extra touch of sweetness, incorporate light dill cherry tomatoes.
8. Chicken and Rice
Source: budgetdelicious.com
Here’s another fiery chicken dish to spice up your weeknight dinners. This recipe features Jerk seasoning for a burst of bold flavors.
Chicken thighs are ideal because they stay tender and juicy. Pair it with a bowl of vibrant rice infused with lime juice and cilantro.
Serve alongside grape tomatoes and your go-to guacamole. It’s truly one of the tastiest ways to use chicken thighs in your meal prep.
9. Red Kidney Bean Burger Bowls
Source: allnutritious.com
Burgers are a fantastic option for a weekday meal, particularly in the summer. For a delicious twist, try this red kidney bean burger bowl as a satisfying alternative.
Packed with protein from the beans, this burger bowl is elevated by a blend of spices. If you prefer a bit of heat, don’t hesitate to drizzle on some hot sauce!
Pair this dish with a colorful array of vegetables like English cucumbers, carrots, and beets for a vibrant meal.
To top it off, sliced avocados provide a creamy texture that complements the dish beautifully.
10. Keto Greek Salad
Source: how2doketo.com
This meal features a convenient Keto Greek salad prepared in mason jars, making it a perfect grab-and-go option for hectic weekdays!
Key ingredients like feta cheese and green olives deliver authentic Greek flavors, while crunchy cucumber and red onion enhance the texture.
To finish off the salad, a delicious Greek-style olive oil dressing is included. If you choose to add lettuce, make sure to do so just before serving to keep it from getting soggy!
11. Low Carb Chicken Meal Prep Bowl
Source: primaverakitchen.com
This chicken meal prep bowl is perfect for making ahead of time. Instead of traditional mashed potatoes, it includes a delicious twist: cheesy mashed cauliflower!
It’s packed with sautéed green and red vegetables, such as zucchini, red bell pepper, and red onion.
The chicken is seasoned with paprika and oregano for an extra flavor boost. Top it off with crumbled feta for a touch of indulgence!
12. Freezer Chicken Soup
Source: thesoccermomblog.com
This soup is an incredibly fast choice for a hectic weekday dinner. Preparation requires no cooking—just some chopping!
You can get your ingredients ready on Sunday. Simply place them in a freezer bag and store them in the freezer.
When the week rolls around, it’s a breeze. Just pour the contents of the bag into a pot and let it cook for 30 minutes. Voila! You’ve got a delicious soup!
Pair this freezer meal prep with homemade croutons to soak up any leftovers!
13. Zero Freestyle Points Healthy Chicken
Source: recipesfromapantry.com
Embracing WeightWatchers doesn’t mean you have to compromise on flavor. This chicken prep bowl is a fantastic choice with zero FreeStyle SmartPoints!
Start with sliced chicken resting on a fresh bed of spinach. Feel free to toss in your favorite veggies—cucumbers, bell peppers, and tomatoes work wonderfully.
Top it off with hard-boiled eggs and a zesty Greek yogurt dip for a delicious finishing touch.
14. Chicken Grain Bowls
Source: mytherapistcooks.com
If you’re looking for a lighter meal during the week, consider trying these grain bowls! This delicious option features chicken paired with farro, complemented by slow-roasted tomatoes and fresh salad greens.
Enhance the dish with a zesty lemon garlic vinaigrette in two ways: use it to marinate the chicken before cooking, and drizzle it over the salad as a fresh dressing.
To take your chicken grain bowl to the next level, feel free to add your favorite ingredients, like toasted pine nuts or crumbled feta, for extra flavor!
15. Air fryer Turkey Meatballs
Source: recipesfromapantry.com
Turkey meatballs make for a fantastic option for turkey-centered dishes. You can easily prepare a large batch ahead of time.
Using ground turkey as the foundation, mix in bell peppers and fresh herbs to enhance the flavor.
These meal prep ideas featuring ground turkey pair perfectly with cauliflower rice. For a vibrant touch, include some roasted vegetables on your plate.
16. Chicken Burrito Bowls
Source: allnutritious.com
Why rely on takeout during the week when you can whip up these delicious chicken burrito bowls? They’ll keep you satisfied and are ready in under 30 minutes, making them perfect for meal prep that lasts two to three days.
Combine tender shredded chicken with flavorful spiced rice, and top with grape tomatoes, black beans, arugula, and sweet corn for a vibrant dish!
For an extra kick, drizzle your burrito bowl with Caesar dressing or your favorite sauce.
Don’t forget to check out more scrumptious chicken and rice meal prep ideas!
17. Banana Cinnamon Overnight Oats
Source: savorthespoonful.com
Overnight oats are the perfect solution for a relaxed breakfast during busy weekdays. Prepare your meals the night before, and they’re ready to serve straight from the fridge in bowls or small glass containers.
This delightful recipe offers a delicious banana bread flavor, ideal for those hectic mornings. A great tip is to use almond milk for a subtle nutty undertone.
The beauty of overnight oats lies in their versatility. Consider experimenting with coconut milk, or stir in some almond butter for creaminess. Top it off with crunchy pecans for an extra treat!
These variations will elevate your breakfast, making it the most important meal of the day even more enjoyable!
18. Buffalo Chicken Rice Bowl
Source: apaigeofpositivity.com
Looking for a unique chicken dish? Try this delicious buffalo chicken and rice bowl—it’s incredibly satisfying!
You’ll enjoy the crunch of fresh, diced vegetables like carrots, onions, and celery. For a creamy contrast, toss in some ripe avocado.
Don’t forget to sprinkle in some tangy feta cheese. Drizzle with extra buffalo sauce for an added kick!
19. Kiwi Chia Pudding
Source: epicveganeats.com
This is yet another easy breakfast option that can be prepared the night before. The bright hues of these chia seed puddings are sure to entice the kids to dig in!
Chia seeds are mixed with dairy-free milk, syrup, and vanilla, and a quick kiwi puree drizzled on top adds a burst of color.
Top it off with kiwi, blueberries, and toasted coconut flakes. The entire family will enjoy this meal! They’re quick to prepare and also serve as fantastic snacks!
20. Vegan Lentil Soup
Source: nutriciously.com
Soup is a delightful choice for a fall meal. This vegan lentil soup, enriched with wilted greens, is not only ideal for the season but also packed with plant-based protein.
The combination of red lentils and aromatic spices creates a warm and hearty dish. Consider picking up some winter squash for a seasonal flair as temperatures drop.
Incorporating coconut milk will add a rich creaminess to the soup, while chickpeas serve as another excellent source of protein.
21. Vegetarian Bean Chilli
Source: bytheforkful.com
Chili is a fantastic choice for chilly weather! This hearty recipe is loaded with protein-rich beans that are readily available at your local grocery store.
You’ll find pinto beans, kidney beans, and butter beans, but feel free to use any beans you have on hand!
The addition of caramelized sweet potatoes brings a delightful sweetness that you’ll absolutely enjoy. Pair it with slices of creamy avocado for an extra treat.
You can enjoy this dish with crunchy tortilla chips for scooping or alongside fresh side salads!
22. Beef and Sweet Potato Skillet
Source: runningtothekitchen.com
For a flavorful weekday meal, beef is a fantastic choice. This beef skillet is brimming with vibrant Southwest Tex-Mex tastes.
The combination of beef and sweet potatoes makes for a delicious duo. Top it off with fresh cilantro, creamy avocado slices, and zesty lime wedges.
Feel free to substitute ground turkey for the beef if that’s your preference!
And if you have leftover beef, check out these nutritious meal prep recipes featuring ground beef!
23. Quinoa Casserole
Source: plantbasedonabudget.com
This quinoa casserole with black beans is a robust vegetarian dish, making it an excellent option for a weekday dinner.
The sweet vegetables and garlic are steamed and pureed, creating a delicious sauce base.
With the addition of vibrant red bell pepper and corn, your casserole will be both colorful and appetizing. If you prefer a milder flavor, feel free to skip the jalapeños!
24. Cauliflower Mac and Cheese
Source: healthyrecipes101.com
Mac and cheese is a wonderfully comforting meal, but this healthier twist takes it to a new level! Instead of macaroni, we’re using cauliflower.
The sauce isn’t a traditional cheese sauce; it’s a rich and flavorful creamy sauce thickened with a roux.
You’ll need to partially cook the cauliflower before baking it, which helps the entire dish cook more efficiently!
And don’t fret—you can still enjoy cheese on top! Sharp cheddar works beautifully, but feel free to get creative with your favorite varieties!
25. Sweet Potato Shepherd’s Pie
Source: thenessykitchen.com
Shepherd’s pie makes for an excellent choice for a satisfying midweek dinner. At its core is a delicious blend of lean ground beef and vegetables.
Instead of traditional white potatoes, this recipe features sweet potatoes, though you can substitute with white potatoes if needed. That said, using sweet potatoes truly enhances the overall flavor.
This dish is both tasty and nutritious on its own, but you’re welcome to toss in additional vegetables for an extra boost!
26. Breakfast Strata
Source: withspice.com
Curious about breakfast strata? It’s a delightful casserole that you can assemble the night before. Just refrigerate it and slide it into the oven in the morning—no fuss involved!
This dish is ideal for the holiday season. Soft, buttery brioche serves as the base for a medley of tasty ingredients.
The combination of nutty Gruyère cheese and savory sausage creates a perfect flavor profile, while diced green apples and fennel provide a lovely sweetness.
All of this is enveloped in a rich egg custard and is best enjoyed warm right out of the oven!
27. Pumpkin Pecan Baked Oatmeal
Source: maryswholelife.com
Pumpkin-baked oatmeal is a delightful seasonal breakfast option, ideal for the festive season with its cozy blend of warming spices!
The addition of pumpkin puree gives this oatmeal a rich, creamy texture, though you can substitute it with canned sweet potato if that’s more to your liking.
To add a satisfying crunch, top it off with pecan halves. For an extra indulgent touch, serve it with coconut cream and a drizzle of maple syrup!
28. Stuffed Peppers
Source: clankitchen.com
Stuffed peppers make an excellent choice for Sunday meal prep. You can freeze them before cooking, allowing for a quick and easy meal after a hectic day.
These peppers will be filled with ground turkey, black beans, quinoa, and brown rice.
To enhance the filling with a smoky flavor, be sure to include your favorite spice blend, with smoked paprika being a key ingredient.
If you’d rather skip the quinoa, feel free to use more rice instead!
29. Vegetarian Moussaka
Source: hurrythefoodup.com
Moussaka is a beloved comfort food from Greece, reminiscent of lasagna but with a unique twist.
This variation features lentils and eggplant, replacing the traditional ground beef with lentils and the lasagna noodles with layers of tender eggplant.
To top it all off, sprinkle some grated mozzarella for a rich and creamy finish!
30. Bacon and Vegetable Egg Casserole
Source: pureandsimplenourishment.com
Your next-to-last creation is this delectable bacon and vegetable egg casserole, brimming with a medley of vibrant flavors and wholesome veggies.
Juicy tomatoes, sweet bell peppers, fresh spinach, and zesty green onions will surely delight your taste buds! The addition of crispy, pre-cooked bacon brings a satisfying crunch to each bite.
Feel free to get creative and personalize the dish by incorporating your favorite vegetables!
31. Zucchini Egg Muffins
Source: zucchinizone.com
These egg muffins make for a perfect light lunch during the week. Think of them as mini frittatas packed with zucchini, cheddar cheese, and onion.
Mix the ingredients with eggs, salt, pepper, and basil. They will take about 30 minutes to bake.
Egg muffins offer great versatility. Feel free to experiment with your favorite vegetables; mushrooms would be a great addition. And why not include some goat cheese as well?
Source: https://allnutritious.com/sunday-meal-prep-ideas/
