Sunday meal prep is one of those habits that sounds great in theory but often falls apart in practice.
The Golden Rule: Cook Once, Eat Four Times
The key to efficient meal prep is building around versatile base components rather than complete dishes.
Your Sunday Shopping List
- 1kg brown rice or mixed grains
- 2 whole chickens or 8 chicken thighs
- 1 large bag mixed seasonal veg
- 2 dozen eggs
- Fresh leafy greens
- 1 large container Greek yoghurt
- 4 cans chickpeas or lentils
- Lemons, garlic, and olive oil
The Two-Hour Timeline
Start with anything that takes the longest: put the rice on, get the chicken in the oven, and while those cook, roast your veg.
“Meal prep isn't about perfection — it's about removing the daily decision fatigue of 'what's for dinner?'”
— Aiko Tanaka
Keeping It Fresh All Week
Invest in a good set of glass containers with airtight lids. Store grains and proteins together, keep wet and dry ingredients separate.
