Nothing sets me up for a bad week of eating quite like having an empty fridge. That being said, who wants to spend all of their Sundays in the kitchen? Sundays are for… family, football, friends, laying in bed with your dog all afternoon, etc.
If you find Sunday meal planning and food preparation to be overwhelming and time-consuming, you’re doing it wrong. Hopefully I can share some quick tricks of the trade to make for a less stressful time in the kitchen:
Invest in Quality Tupperware
Glass is the way to go. It keeps your food fresh, microwaves well (don’t microwave in plastic), and there’s nothing quite a nice as looking inside of a fridge stocked with food-filled containers.
Create a Menu for the Week
For any of you who know me, you know I love Skinnytaste recipes. So, I choose two or three recipes to make that week by searching for something I’m in the mood for, or for searching for the protein that’s on sale at my local grocery store this week, and create my weekly menu based on that.
Use the Rule of 2s
If I don’t want to use Skinnytaste, I use the Rule of 2s where I plan lunch and dinner by picking:
– 2 Proteins for the week (ex: chicken breast, grass-fed ground beef)
– 2 Carbohydrates for the week (ex: sweet potatoes, brown rice)
– 2 Fats for the week (ex: avocado, extra virgin olive oil)
– 2 Veggies for the week (ex: asparagus, broccoli)
Lunch then becomes: chicken breast, sweet potatoes, avocado, and asparagus.
Dinner then becomes: ground beef, rice, extra virgin olive oil, and broccoli.
I learned this strategy from Laurie King at iN3 Nutrition and it is a game changer!
Use Your Crockpot
Don’t spend any more time than you need to in the kitchen on Sunday. Throw your protein in your crockpot, set it, then forget it. Here are tips for flavorful protein.
– Add chicken or pork to crockpot
– Add seasonings and herbs
– Cook on low for 3-4 hours
– Once fork-tender: Drain liquid, shred, and pull-apart meat
*For chicken, I typically throw chicken breast in the crockpot (no seasonings) and once it’s pulled, I’ll mix in Frank’s Buffalo Sauce.
*For pork, I use this pernil recipe.
Roast Your Veggies
– Line baking sheets with tin foil, and set oven to 400°F.
– Rinse and chop veggies
– Lightly spray with Pam Organic Olive Oil Spray, season with herbs, spices, salt, pepper
– Spread on baking sheet (don’t crowd the pan)
– Roast until you start to see some char on the edges and veggies are fork-tender
*Slightly undercook your veggies so they aren’t overcooked when re-heated.
There’s that — the best meal prep tips I’ve learned through others and my own best practices. Have anything to add? Comment below!