Sunday Meal Prep: Your Guide to Easy Dinners All Week
Meal prepping on Sundays is simpler than you think and doesn't require hours in the kitchen. Check out our top meal prep tips for the week ahead, plus a 5-day dinner plan with easy recipes, a shopping list, and a customizable schedule.
Meal Prep Basics: Plan Ahead
Start by outlining your meal prep for Sunday, and jot it down. A clear plan helps you gauge how much time you’ll need, organizes ingredients for shopping or freezing, and keeps you motivated to complete the task. Explore our collection of easy weeknight recipes for ideas.
Sunday Prep: The Plan
1. Prepare a versatile whole grain.
Cooked brown rice or quinoa can easily be transformed into quick burrito bowls, fried rice, or refreshing cold salads.
2. Pre-chop veggies for meals later in the week.
Find recipes that use the same ingredients to streamline your prep—so you can cook once and use the leftovers in multiple meals.
3. Get ahead with salad prep.
Whisk together a quick salad dressing and wash lettuce for salads that can be assembled in minutes, whether as a main or a side.
4. Prepare a protein.
Hard-boiled eggs, roasted chicken, or baked tofu are versatile proteins that can be used in a variety of meals throughout the week. Make enough to cover at least two meals.
5-Day Meal Plan: Effortless Dinners for the Week
We've created a tasty 5-day meal plan (serving 4 people), complete with a shopping list and a Sunday prep guide, to help you enjoy quick, easy dinners all week long.
Your Sunday Meal Prep Guide
- Prepare a double batch of Easy Oven Brown Rice to use throughout the week.
- Chop broccoli and carrots for a double batch of Steamed Broccoli and Carrots with Lemon for Monday. Set aside half a cup of each for Thursday's Pork Fried Rice.
- Slice bell peppers and onions for Tuesday's Sheet Pan Shrimp Fajitas.
- Wash and dry lettuce for Thursday’s salad.
- Prepare Our Favorite Balsamic Vinaigrette for Thursday. Store it in a sealed glass jar in the fridge.
- Measure out spices for Friday’s Chickpea Curry and keep them together in a zip-top bag or airtight container.
- (Optional) Cook a double batch of A Good Easy Garlic Chicken for Monday and Thursday. While it can be made fresh, it’s easy to prepare in advance as well.
A Week of Simple and Tasty Dinners
Monday: A Good Easy Garlic Chicken with Steamed Broccoli and Carrots with Lemon
MAMAJUDD makes this chicken weekly for her family, and after you try it, you'll see why! The vegetables are ready in just 5 minutes because you've prepped them. Serve with the brown rice you made on Sunday for a quick and satisfying meal.
Watch: Easy Garlic Chicken Recipe
Tuesday: Sheet Pan Shrimp Fajitas
Sheet pan meals are a lifesaver for busy weeknights, especially when you’ve prepped your ingredients on Sunday. Serve these fajitas with warm flour tortillas, or turn them into fajita bowls with the brown rice you cooked ahead. Beth recommends topping with fresh cilantro, avocado, and diced tomato for a perfect Tex-Mex Tuesday!
Wednesday: Pork Fried Rice
Leftover cold rice is the key to the best fried rice, which is why we’re using the brown rice you cooked on Sunday in this crowd-pleaser. Customize it by tossing in any veggies you have left in the fridge. You can also swap the pork for leftover chicken from Monday’s dinner. We suggest doubling the recipe to serve 4.
Thursday: Main Dish Salads with leftover Good Garlic Chicken and Our Favorite Balsamic Vinaigrette
Skip the cooking and enjoy a quick main dish salad made in minutes with the prepped lettuce and balsamic vinaigrette from Sunday. Top with the leftover Good Garlic Chicken from Monday, plus any other veggies you have on hand, like sliced carrots and green onions.
Friday: Chickpea Curry
Enjoy this take-out inspired curry with any leftover brown rice. Since this recipe uses canned beans for protein, there’s no need to worry about a last-minute trip for fresh meat or poultry. And if plans change, no food goes to waste. Flavor tip: Try swapping ¼-½ teaspoon of ground cinnamon for the whole crushed sticks, adjusting to your taste.
- How to Do Weeknight Dinners Without Totally Stressing
- A Month of Easy 5-Ingredient Dinners: Meal Plan + Shopping Lists
- Browse our entire collection of Meal Planning and Menus.
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