Sunday Meal Prep Plan
Complete weekly batch cooking plan. Spend 2-3 hours on Sunday to prepare all meals for Monday through Friday. Includes timeline, shopping list, and step-by-step instructions.
Prep Timeline & Instructions
5-Day Meal Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Shopping List
Proteins
- □Chicken breasts (2.5 lbs)
- □Salmon fillets (1 lb)
- □Ground turkey (1.5 lbs)
- □Eggs (18)
- □Greek yogurt (32 oz)
- □Protein powder
Grains
- □Brown rice (3 cups uncooked)
- □Quinoa (2 cups uncooked)
- □Rolled oats (2 cups)
Vegetables
- □Spinach (16 oz)
- □Bell peppers (6)
- □Broccoli (2 heads)
- □Cauliflower (1 head)
- □Onions (3)
- □Cherry tomatoes (2 pints)
- □Carrots (1 lb)
Fruits
- □Apples (4)
- □Bananas (5)
- □Blueberries (12 oz)
Pantry
- □Teriyaki sauce
- □Olive oil
- □Peanut butter
- □Almonds (8 oz)
- □Hummus
- □Canned tomatoes (28 oz)
- □Black beans (2 cans)
- □Taco seasoning
- □Garlic
- □Honey
Recipe Variations
Protein Swaps
- • Swap chicken for turkey breast or pork tenderloin
- • Replace salmon with cod, tilapia, or shrimp
- • Use ground chicken instead of ground turkey
- • Try tofu or tempeh for vegetarian option
Grain Alternatives
- • Replace brown rice with cauliflower rice for low-carb
- • Use wild rice, farro, or barley instead of quinoa
- • Try sweet potato as a grain alternative
- • Use whole wheat pasta for variety
Vegetable Switches
- • Swap broccoli for green beans or asparagus
- • Use zucchini instead of bell peppers
- • Try Brussels sprouts instead of cauliflower
- • Replace spinach with kale or Swiss chard
Storage Tips & Shelf Life
Days 1-3 (Mon-Wed)
Store in refrigerator:
- • Keep Monday through Wednesday meals in the fridge
- • Egg muffins stay fresh for 4-5 days
- • Cooked chicken and salmon are best consumed within 3-4 days
Days 4-5 (Thu-Fri)
Freeze immediately after prep:
- • Freeze Thursday and Friday meals right after prep
- • Move to refrigerator night before to thaw
- • Alternatively, defrost in microwave on low power
Overnight Oats
Prepare 2-3 servings at a time. They last 4-5 days in the fridge but taste best within 3 days. Make fresh batch mid-week if needed.
Time-Saving Tips
🔥 Use Multiple Heat Sources
Oven for proteins and veggies, stovetop for grains, slow cooker for chili. Cook everything simultaneously.
📋 Prep in Batches
Chop all vegetables at once. Season all proteins together. Cook all grains in one session.
🎵 Make It Fun
Play music, listen to podcasts, or meal prep with family. Make it an enjoyable Sunday ritual.
📦 Line Up Containers
Have all containers open and ready. Assembly-line style portioning is much faster than one at a time.
Equipment Needed
Frequently Asked Questions
How long does Sunday meal prep take?
This Sunday meal prep plan takes approximately 2-3 hours from start to finish. The first time may take closer to 3 hours, but with practice you can complete it in 2 hours by multitasking efficiently.
Can I modify this meal plan?
Absolutely! Swap proteins, vegetables, or grains based on your preferences or what is on sale. The key is to batch cook similar items together and maintain balanced macros for each meal.
Should I freeze some meals?
Yes, freeze meals for Thursday and Friday to maintain freshness. Most cooked proteins, grains, and vegetables freeze well for up to 3 months. Thaw overnight in the refrigerator before reheating.