WomensHealth
  • News
  • Health
  • Fitness
  • Sex & Love
  • Food
  • Lifestyle
  • Weight Loss
  • Women In Sport
  • Podcasts
  • Subscribe
  • Video
WomensHealth
  • News
  • Health
  • Fitness
  • Sex & Love
  • Food
  • Lifestyle
  • Weight Loss
  • Women In Sport
  • Podcasts
  • Subscribe
  • Video
This Simple, Effective Ab Workout Will Shred Your Six-Pack
Watch 0:23

This Simple, Effective Ab Workout Will Shred Your Six-Pack

{headline}

{headline}

‘The Diet Plan That Helped Me Lose 25kg in Six Months’

‘The Diet Plan That Helped Me Lose 25kg in Six Months’

Here’s How Long Meal-Prepped Foods Will Actually Last

Here’s How Long Meal-Prepped Foods Will Actually Last

This Instagrammer Is Dropping a Huge Truth Bomb About Why So Many Healthy Eaters Can’t Lose Weight

This Instagrammer Is Dropping a Huge Truth Bomb About Why So Many Healthy Eaters Can’t Lose Weight

'I Tried A No-Added-Sugar Challenge For A Month — Here's What Happened'

'I Tried A No-Added-Sugar Challenge For A Month — Here's What Happened'

{headline}

{headline}

5 Keto Diet Myths That You Need To Stop Believing

5 Keto Diet Myths That You Need To Stop Believing

This One Food Can Boost Your Metabolism By Up To 15 Per Cent

This One Food Can Boost Your Metabolism By Up To 15 Per Cent

Rosie Huntington-Whiteley Eats Her Last Meal At 4pm Each Day

Rosie Huntington-Whiteley Eats Her Last Meal At 4pm Each Day

{headline}

{headline}

These 80c Kmart Containers Are A Meal Prep Saviour

These 80c Kmart Containers Are A Meal Prep Saviour

How Diet Became The Dirtiest Word In Wellness

How Diet Became The Dirtiest Word In Wellness

What You Need To Know About Insulin Resistance And Weight Loss

What You Need To Know About Insulin Resistance And Weight Loss

'The 30-Day Instagram Program That Helped Me Drop 55kg And Build Muscle'

'The 30-Day Instagram Program That Helped Me Drop 55kg And Build Muscle'

Leading Aussie Dietitian Claims Eating Banana Skins Will Help You Lose Weight

Leading Aussie Dietitian Claims Eating Banana Skins Will Help You Lose Weight

'Portion Control Helped Me Lose 54kg In 11 Months'

'Portion Control Helped Me Lose 54kg In 11 Months'

‘The Keto Helped Me Deal With Hypothyroidism—And Lose 12kg’

‘The Keto Helped Me Deal With Hypothyroidism—And Lose 12kg’

  1. Home
  2. Food

10 Best Foods To Prep On Sunday So Your Meals Are A Breeze All Week

A little planning (and chopping) will set you up for healthy eating success. - by Stephanie Eckelkamp
  • 03 Apr 2017
10 Best Foods To Prep On Sunday So Your Meals Are A Breeze All Week
Getty Images
Who has time to make lunch every morning before work, or a balanced wholesome dinner from scratch every night when all you want to do is curl up on the couch and watch Netflix? For many of us, the struggle is real, and we end up resorting to less healthy fare as a result of our busy lives—or spending a ton of time in the kitchen when we should really be hanging with the fam.

The solution: carving out a couple hours on Sunday to meal prep. Sure, it can seem intimidating, but when you know what key foods to focus on (i.e. the versatile multi-taskers), how to prep them (they don’t all need to be cooked!), and what to pair them with to create a meal, then the whole process is a lot more manageable. Plus, it's a perfect opportunity to jam out to your favourite Spotify playlist. 

Ready to get started? Here, the 10 best foods to meal prep on Sunday to make your breakfasts, lunches, and dinners a breeze. 

...
Getty Images
Oats

Oatmeal makes one heck of a healthy breakfast. But instead of making a giant pot on the weekend to re-heat throughout the week (which can get kind of pasty), we have a better idea—meal prep some overnight oats. No cooking required! 

To prep: Divide 2½ cups of rolled oats among 5 mason jars (1/2 cup oats per mason jar), and add toppings of your choice such as chopped nuts, dried fruit, cinnamon, and even a little nut butter. Then, at night, add some milk to the oats you plan on eating the next day, and you’ll have a fresh grab-and-go breakfast by morning. 

...
Getty Images
Quinoa

With its deliciously nutty taste and high fibre and protein content, quinoa is an ideal grain to cook in one big batch and use as a base for your lunches throughout the week. Just add some veggies and a protein, and you’re good to go!

To prep: Rinse 1 cup of quinoa; then add it to a saucepan with 2 cups of water or broth and bring to a boil. Reduce heat to low, cover, and simmer until liquid evaporates and quinoa is tender, about 15 minutes. Wait 5 minutes, then fluff with a fork. Makes 6 ½-cup servings. Store in an airtight container in the fridge up to 4 days. 

...
Getty Images
Whole wheat or chickpea pasta

Pasta is another one of those blank slate lunch bases that you can pair with just about anything. Make it a whole-wheat or gluten-free chickpea pasta for extra protein and fibre. 

To prep: Cook up about 10 ounces of pasta, which yields about 5 1-cup servings. Different varieties and shapes of pasta have different cooking times, so follow package instructions. After straining your pasta, drizzle it with olive oil, toss, and store in an airtight container in the fridge up to 5 days. 

...
Getty Images
Hardboiled eggs

These little protein bombs make the ideal grab-and-go breakfast (especially when paired with a piece of fruit), salad topper, or a quick snack to battle that 3pm energy slump. 

To prep: Place 5-10 eggs in a large saucepan and add cold water to cover the eggs. Heat over high heat until just boiling. Remove the pan from the heat immediately, then cover and allow to sit for about 10 minutes. Cool eggs under cold running water and store in the fridge for up to a week.

...
Getty Images
Whole chicken

Roasting an entire chicken is probably one of the most economical ways to eat organic meat, delivering the most meals for your buck. Pick away at it for dinner throughout the week, or add some to a snap-lid glass container with some quinoa and roasted veggies for a handy work lunch. Bonus: You can make a chicken stock with the carcass. 

To prep: Roast a whole chicken and tweak the spices to suit your personal taste. Store it in the fridge up to 4 days. Need some additional inspo on what to do with it when you’re done?

...
Getty Images
Lentils

Making a big batch of lentils (or beans) is smart, especially if you don’t consume animal protein, since they're easier to cook than dried beans and super economical. For lunch or dinner, consider combining them with quinoa and roasted or sautéed veggies for a for a trendy (and delicious) grain bowl. Lentils are also great for bulking up pasta sauce as an alternative to a meat sauce.

To prep: Add 1 cup of dried lentils to 3 cups of water or broth and bring to a boil. Simmer for 15-20 minutes. Store lentils in an airtight container in the fridge up to 5 days. 

...
Getty Images
Ground beef or turkey

Grass-fed ground beef and organic turkey make a great addition to the tomato sauce that you’ll add to your prepped pasta. You can also add cooked and seasoned ground meat to a tortilla along with some sautéed peppers and onions and a sprinkling of cheese for a quick fajita.  

To prep: Simply sauté a pound or so of ground meat in a cast iron skillet with a little oil and spices of your choice until evenly browned, or form it into meatballs. Store in an airtight container in the fridge up to 4 days. 

RELATED: 8 Foods That Will Boost Your Energy When You’re Totally Dragging, According To Nutritionists

...
Getty Images
Crunchy veggies

One of the main reasons we gravitate toward less snacks like chips and granola bars is that they’re insanely convenient—and often, addictively crunchy. Vegetables, on the other hand, aren’t as convenient. When you’re ravenous, are you really going to take the time to wash, peel, and cut a carrot? That’s why carving out that time on Sunday to chop up a variety of veggies that you enjoy can go a long way in warding off a junk binge.  

To prep: Simply slice up a bunch of different crunchy vegetables (carrots, bell peppers, radishes, celery, green beans, snap peas, etc). Consider dividing them into individual containers or reusable baggies for easy transport to the office. 

...
Getty Images
Cauliflower

Cauliflower is one of the most versatile veggies out there, making it an ideal meal prep food. You can toss it in oil and roast it, morph it into cauliflower rice, turn it into pizza crust, or even turn it into a "pot roast."

To prep: Since there are so many ways to cook cauliflower, keep your prep simple. Remove the cauliflower leaves and stem, chop into florets, rinse well, pat dry, and store in a zip top bag with a paper towel in your produce drawer. That way, when you’re ready to use it—for whatever—it’s ready to go!

Roasted veggies

It’s pretty much a fact, sweet potatoes and brussels sprouts are the most delicious vegetables to roast. Along with things like beets, cauliflower, carrots, and shallots. But sometimes, when you get home from work, you have zero energy for chopping. 

To prep: Chop up 5 cups (or more!) of veggies like the ones mentioned above, then either 1) store them in an airtight container in the fridge and roast up just what you need for dinner each night, or 2) roast up a big batch on Sunday to divvy up for your lunches throughout the week. For most veggies, you can toss them in olive oil, sprinkle with salt and pepper, and roast at 400 F for about 35 minutes. 

This article originally appeared on www.rodalesorganiclife.com.

  • Food
  • How To Lose Weight Fast
  • Diet Plans
  • Diet

Subscribe Now-

Subscribe Now
Subscribe Now

Subscribe Now-

Subscribe Now
Subscribe Now

Recommended to you

This Simple, Effective Ab Workout Will Shred Your Six-Pack
Watch 0:23

This Simple, Effective Ab Workout Will Shred Your Six-Pack

{headline}

{headline}

‘The Diet Plan That Helped Me Lose 25kg in Six Months’

‘The Diet Plan That Helped Me Lose 25kg in Six Months’

Here’s How Long Meal-Prepped Foods Will Actually Last

Here’s How Long Meal-Prepped Foods Will Actually Last

This Instagrammer Is Dropping a Huge Truth Bomb About Why So Many Healthy Eaters Can’t Lose Weight

This Instagrammer Is Dropping a Huge Truth Bomb About Why So Many Healthy Eaters Can’t Lose Weight

'I Tried A No-Added-Sugar Challenge For A Month — Here's What Happened'

'I Tried A No-Added-Sugar Challenge For A Month — Here's What Happened'

{headline}

{headline}

5 Keto Diet Myths That You Need To Stop Believing

5 Keto Diet Myths That You Need To Stop Believing

This One Food Can Boost Your Metabolism By Up To 15 Per Cent

This One Food Can Boost Your Metabolism By Up To 15 Per Cent

Rosie Huntington-Whiteley Eats Her Last Meal At 4pm Each Day

Rosie Huntington-Whiteley Eats Her Last Meal At 4pm Each Day

{headline}

{headline}

These 80c Kmart Containers Are A Meal Prep Saviour

These 80c Kmart Containers Are A Meal Prep Saviour

How Diet Became The Dirtiest Word In Wellness

How Diet Became The Dirtiest Word In Wellness

What You Need To Know About Insulin Resistance And Weight Loss

What You Need To Know About Insulin Resistance And Weight Loss

'The 30-Day Instagram Program That Helped Me Drop 55kg And Build Muscle'

'The 30-Day Instagram Program That Helped Me Drop 55kg And Build Muscle'

Leading Aussie Dietitian Claims Eating Banana Skins Will Help You Lose Weight

Leading Aussie Dietitian Claims Eating Banana Skins Will Help You Lose Weight

'Portion Control Helped Me Lose 54kg In 11 Months'

'Portion Control Helped Me Lose 54kg In 11 Months'

‘The Keto Helped Me Deal With Hypothyroidism—And Lose 12kg’

‘The Keto Helped Me Deal With Hypothyroidism—And Lose 12kg’

WomensHealth
  • Contact Us
  • About Paragon Media
  • Terms of Use
  • Privacy Statement
  • Contact Paragon Media
  • Contact Us
  • About Paragon Media
  • Terms of Use
  • Privacy Statement
  • Contact Paragon Media

Brands

Our Network

  • Paragon Media Pty Ltd
  • Men’s Health
© 2021 Are Media PTY LTD
Get more from

Magazine Subscription Offer

Subscribe Now-

Shop This Offer
Subscribe Now