Sunday Meal Prep

Sunday Meal Prep

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Ingredients

Vegetables & Fruits
1 Red Onion
5 large Carrots
3 large Garlic Cloves
1 cup, roughly chopped Fresh Cilantro
1 Butternut Squash
1 large head of Broccoli
6 ounces (recommended buy) Mixed Greens
3 Lemons
5 (recommended buy) Avocados
5 (recommended buy) Green Apples
Protein
1 cup Quinoa
30 ounces (2 cans) Black Beans
5 extra large Eggs
Condiments
Extra Virgin Olive Oil
Avocado Oil
Sea Salt
Ground Black Pepper
Adobo Seasoning
Sazón Seasoning
Tahini
Real Maple Syrup

Sunday Meal Prep

  • 2 hours
  • Medium

Ingredients

  • Vegetables & Fruits

  • Protein

  • Condiments

Directions

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It’s time for Sunday meal prep! Taking a couple of hours to prep for the week ahead not only saves you time throughout the week but also stress.

Even as a full-time recipe developer, I often rely on meal prep and leftovers to save the day!

As anyone who works full-time or goes to school, cooking twice or just once a day can be a big task.

So, to make it easy on yourself and set yourself up for a successful week, take a couple of hours to do your weekly meal prep!

I always recommend cooking seasonally, this meal prep uses a few winter produce items, however, most of the ingredients should be available all year-round.

A successful meal prep includes a breakfast, lunch, dinner, and a snack. Don’t you agree?

Here are the kitchen tools and storage containers you will need:

  • Sauce pan
  • Skillet
  • Fine mesh strainer
  • Food processor
  • Baking sheet
  • Two 16 ounces, wide mouth mason jars
  • One large, rectangular snapware glass containers
  • Two regular, round snapware glass containers
  • One small rectangular snapware glass containers

 

Glass vs. Plastic Containers:
Glass is overall safer for food storage than plastic as they do not pose harmful risks to environmental or personal health. Glass does not leach potentially harmful chemicals when in contact with foods, especially hot foods or liquids. Lastly, glass will last much longer and is always dishwasher safe! If you are using snapware like me, I recommend washing the plastic top by hand and always wait for your food to be completely cooled before adding the plastic tops and storing in your refrigerator.

 

Check out my other Meal Prep recipes!

If you want to add a sweet treat to your meal prep try my Oat Breakfast Muffins!

 

 

Steps

1
Done

Quinoa

Rinse your quinoa first by adding 1 cup of uncooked quinoa to a fine mesh strainer and rinsing it under cold water for a good 30 seconds.

Add the rinsed quinoa to a pot and heat on high heat.

While the pot heats up, stir the quinoa so that the excess liquid can evaporate and the heat toasts the quinoa lightly.

After a couple of minutes, add 2 cups of filtered water and 1 teaspoon of salt to flavor the quinoa.

Stir, then cover the pot and lower your heat to medium.

Allow the quinoa to cook for 15-20 minutes or until all of the water has been absorbed by the quinoa.

Uncover your pot, turn off the heat and using a fork, fluff the quinoa.

Move the pot off heat and leave it uncovered so the steam can escape and the quinoa cools slightly.

You can now serve the quinoa or store it.

2
Done

Flavorful Black Beans

Start by chopping the flavor base vegetables. I like using my food processor for this as it's quick and easy!

Add the roughly chopped red onion, peeled and roughly chopped carrot, peeled and lightly crushed garlic cloves, and the washed cilantro leaves (+ stems) to the food processor and pulse or chop on low speed for a few seconds or until everything is finely chopped.

Heat a large skillet over medium-high heat then add 2 tablespoons of olive oil.

Once the skillet is hot, add the flavor base vegetables and sauté for 3-4 minutes.

Lower the heat to medium-low and add the 1 teaspoon salt, 1 teaspoon sazón and 1 Tablespoon adobo spices and stir to combine.

Because nobody likes dry beans, add 1/2 cup of water to the skillet and with your wooden spatula, scrape any bits that are stuck to the bottom of the skillet. Those bits are flavor that you want to incorporate back into the sauce.

Next, open up two cans of black beans, add them to a fine mesh strainer and rinse with cold water until the water runs clear. This will get rid of any excess sodium that was in the can.

Add the rinsed beans to the skillet with the softened vegetables and stir to combine.

Cover the skillet and lower the heat to low. Since the beans are already fully cooked you just want to heat them through for 5-7 minutes.

After the beans are heated through, move the skillet off heat and allow to cool slightly before serving or storing in your glass container.

3
Done

Hummus

Quickly rinse your food processor then add 1 can of rinsed chickpea (garbanzo) beans, 2 tablespoons of tahini, 1 tablespoon of maple syrup or honey, 1/4 cup of olive oil, 1 teaspoon of salt, the juice of 1 lemon (should be about 1/4 cup of juice) and 1/4 cup of water. Blend until well combined and smooth then transfer to a glass jar with a lid.

4
Done

Carrot and Celery Snack Sticks

Wash your carrots and celery well then peel the carrots and cut everything to size so it fits into your glass jar/container.

Add the veggie sticks to your container then fill it up with filtered water and top with a lid.

The water will ensure that your veggie sticks don't dry out and keep their vibrant color and crunch.

These are great on their own as a snack or with hummus!

5
Done

Hard Boiled Eggs

First, remove your eggs from the refrigerator so they come up to room temperature.

While the eggs hang out on your kitchen counter, fill up a pot 3/4 of the way full with water, add a lid and bring it to a boil on high heat.

Once the water is at a boil, remove the lid and carefully add the eggs to the water using a slotted spoon.

Boil the eggs uncovered for 8-10 minutes but set a timer for 7 or 8 minutes.

At the 7 or 8 minute mark, grab a large bowl and fill it with ice and cold water then using your slotted spoon transfer the eggs to this bowl to shock the eggs.

This will stop the eggs from cooking.

Allow the eggs to hang out in the ice bath for a couple of minutes then peel and store in your container.

I highly recommend peeling them now as they will be much harder to peel later on.

6
Done

Roasted Vegetables

You can use any vegetables you like to eat or what looks good in the store!

Here are some vegetables that are great for roasting: cauliflower, broccoli, bell peppers, zucchini, eggplant, and squash.

Preheat your oven to 425°F.

Next, wash, peel and cut your vegetables into bite size pieces.

Add the prepared vegetables to a parchment lined baking sheet then drizzle with 2 tablespoons of avocado oil. You can also use olive oil but I like using avocado as it has a higher smoke point.

Next, season with salt and black pepper. 1/2 teaspoon of salt and 1/4 teaspoon of black pepper is what I generally use.

Roast the vegetables in your preheated oven for 20-25 minutes, flipping them at the half way mark.

Allow the vegetables to cool before storing them in your glass container.

7
Done

Other Ingredients To Have On Hand

Avocado - This healthy fat is a great addition to any breakfast, lunch, snack or dinner!

Greens - Leafy green vegetables are an important part of a healthy diet. Add a handful to your lunch bowl with a hard boiled egg, quinoa and hummus then drizzle with a bit of extra virgin olive oil and a squeeze of lemon.

Bread - Whether gluten-free or not, bread makes the best vehicle for any hard boiled egg slices or a hummus, black bean and greens sandwich. It's an easy and quick on-the-go meal.

Green Apples - Apples are a healthy snack and I personally prefer green apples as they are slightly tart, are a great source of vitamins A and C, and contain slightly more fibre and less sugar than red apples.

Lemons - Lemons are very versatile and I always have them on hand to add to my water and tea, use it in salad dressings, for juices, smoothies and more! Lemons are a great source of vitamin C and also improve digestive health.

8
Done

Meal Options

Breakfast:
Hard boiled egg on toast
Quinoa with hard boiled egg
Hard boiled egg with half of an avocado

Lunch and Dinner:
Quinoa bowl with hard boiled egg, hummus and greens
Black beans with avocado and greens
Black beans with quinoa, avocado and greens
Roasted vegetables with quinoa and black beans

Snacks:
Hummus with carrot and celery sticks
Hard boiled egg
Apple

However, the possibilities are almost endless!

Joni

Hi guys, so glad you are here! My food blog is about easy, colorful and mostly healthy recipes. I grew up in Germany and have been in the states since 2002. Currently, I am living in sunny Miami, FL! Please leave me a comment if you have questions or recipe requests and also follow me on social media via @foodbyjonister. Happy cooking and eating!

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23 Comments Hide Comments

This is so smart! My week would go much more smoothly if I had a bunch of the food prep (and shopping) done ahead of time.

Wonderfully helpful idea and post! I don’t personally prep meals for the week on sundays, but I know lots of people who do and agree that it’s a lifesaver! This will be used by many 😊

This is so smart Joni! Meal prep is a big help especially with kids !!
Thank you for your healthy recommendations 🙂 Love your video too!

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