Meal Prep Sunday (could be any day but Sunday is generally a good day for it) is a day where you prepare the food for the rest of the week.
First of all, there are no real rules, you basically have some containers and fill those containers with food at the beginning of the week, this food is then ready to eat (e.g. salad with chicken for lunch) or is ready for cooking (e.g. veg chopped and ready with chicken marinated).
The beauty of this preparation is you won’t be tempted to go out and spend extra money on expensive shop bought pre-prepared food and you will have more time after work/uni etc to relax instead of cooking.
A good way of making prep easy is split your meal plans up into categories e.g. Protein + Veg + Carbs, this means for each meal you only have to think of 3 items to prepare.
A few examples (there are obviously tens of thousands of alternatives):
Protein: Chicken, Eggs, Beans, Pulses, Fish, Pork, Soya, Pistachio nuts etc
Veg: Green beans, Broccoli, Carrots, Spinach, Tomatoes
Carbs: Potatoes (including Sweet), Brown Rice, Lentils, Whole Wheat Pasta, Brown Instant Noodles & Quinoa
Protein / Meat: Try and use the oven or slow cooker to cook in bulk if possible. Cooking multiple dishes at the same time will also reduce your gas/electric bills + whilst it cooks you’ve got tons of time to prep other food.
Carbs: If it’s rice, pasta, potatoes etc then get this cooking asap, smash on a timer if possible. Others may be easier to cook on the day but there is nothing better than cold roast potatoes!
Veg: Wash, Cut and Season. Cook in steamer (to keep nutrients inside) or in pan of water (ensure you keep the water as you’ve accidentally just made Veg Stock so use this in any soup dishes/sauces etc). If not cooking then pat veg dry and place in container for cooking/eating later on.
It’s completely down to you if you prepare the same food for each day in the week, many people are happy to do this but we often will have 2-3 days that are the same and try and make the others different, of course there is generally nothing stopping you from freezing any food and saving it for next week.
Something we try and do each week but some ideas taken from https://mymealprepsunday.com2 comments