Tips & Tricks: Meal Prepping on Sundays.

Meal-Prepping on Sundays: Your Future Self will Thank You!

Welcome to Meal Prep 101… We know that you don’t want to work on Sundays but believe us, meal prepping on Sundays will ensure a more productive week! It’s straightforward, and if you stick to easy yet healthy meals, you don’t have to spend hours in the kitchen…

So, where should you start? Grab a notebook and pen, or better yet, depending on your smartphone, use Excel or Numbers and write everything down. This helps organise the ingredients needed – either from you already have or what you need to purchase – automatically creating a shopping list. At first, you might find it tedious, but the more you do this, you’ll get used to meal planning, which will soon become a second habit.

Tips & Tricks for Meal Planning on Sundays

Meal prep is beneficial to everyone and not just for people working out – it’s genuinely a fantastic way to cut down on the time and energy spent during the week wondering what to prepare, going shopping for the ingredients (and always ending up buying other stuff that’s not needed), and preparing the meals for hours!

Here are our tips to smooth meal planning up a bit –

  1. Plan The Week’s Meals –

While having coffee on the stoep on Sunday mornings, ask every household member what they want to eat during the week. No idea is a bad one… If spaghetti bolognaise comes up, it’s as simple as substituting the spaghetti with butternut or baby marrow noodles and voila, a healthy meal! Take every meal and simplify it.

Write down all the ingredients you’ll need. Check the pantry for available ingredients and list everything else you need to shop for. Take an hour and get everything on Sunday – not during the week because there’s traffic, and the store might not have whatever you’re looking for…


  1. Cook Up Some Grains –

Trust us; this will spare you hours. Grains are versatile and can quickly be heated up or enjoyed cold. You can choose between brown rice, quinoa, whole-wheat couscous or even oatmeal for breakfast. The best thing about prepping grains is that you don’t need to watch it the whole time; you can continue with other meal prepping activities. Just freeze it to reheat when you need it.

  1. Protein Preppin’ –

Proteins can be kept in the fridge for a few days too. The best would be to choose one protein and build the whole week’s meals around it; however, we prefer a variety. Common proteins include cooked chicken, hard-boiled eggs, and roasted tofu. There’s so much you can do with chicken, really – add a bit of mayonnaise for some chicken mayo sandwiches, use it in a one-pot dish with a variety of country veggies or use it to bulk up a main dish salad.

  1. Jumpstart with Ingredients –

There’s no therapy like chopping up vegetables… We’re serious, LOL! If your meals contain veggies such as carrots, sweet potatoes, celery, onion, butternut, etc., chop it up before the week starts and store it in containers in the fridge until you’re ready to cook. Herbs and other greens such as kale or lettuce can also be washed, dried, and stored to save yourself some time during the week.

  1. Consider Breakfast & Lunches

Busy mornings? Do you know how much time you’ll save in the mornings when you prep for breakfast and lunch at night? Quite a lot – you’ll be surprised. Think about easy-to-grab meals. Not hectic meals or preps, but instead, you can easily store one or two options to keep it fresh and grab when on the go that perhaps just need to be reheated. For breakfast, it could be something like an egg, spinach and feta muffins and lunch, perhaps Greek meatball mezze bowls.

  1. Vinaigrettes & Sauces

Prepare your own salad dressings. This way, you can decide what you want to include and what not, for instance, a no-go of excess sodium. With ingredients on hand, it’ll take you less than 5 minutes. Don’t just think about the everyday classic vinaigrette, but test your abilities and try to make tahini sauce or peanut dressing for wraps, as dips or on grain bowls.

  1. Snack is a Must!

Hunger will strike between meals, especially when practising mindful proportions. Include at least two snacks in your lunch box, such as a fruit, a handful of biltong and three Provitas or a bit of Cheddar cheese and rye crackerbread. Think of foods high in fibre and protein that’ll keep you fuelled and provide enough energy until your next meal.

When healthy food is prepped and ready, following a healthy, balanced diet is easier. Will you at least try it this Sunday?


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