Sunday meal prep

August 7, 2016

Hi there! How was your weekend? Ours was pretty low-key. I did some Orangetheory, shopped for a new laptop, found my way onto my yoga mat, and hung out with the girls. I also accidentally posted this draft and then quickly deleted it. <sigh> We are all still learning, right?


Since it’s Monday I thought I would share our Sunday meal prep routine. Like many people, Sunday is our grocery day. And it’s usually the best day because our cupboards have been bare for one or two days (weneverbuyenough). I have long since stopped doing the grocery shopping and have (gladly) relinquished my duties to Matt. It takes me forever to shop because I like to browse and I find the process slightly overwhelming. So Matt shops with lightening speed and the girls and I will put it all away and get things organized. That’s teamwork for ya.


We’ve started to get better with prepping food for the week so there are a number of healthy items around to enjoy. I thought I’d share our typical routine with you. I’d love to know what your prep involves.

Our Sunday meal prep

Sweet potatoes – I will usually prepare a whole bag of sweet potatoes (around 10 – 12 small – medium sized potatoes). Sweet potatoes are a great option for work. I also add them to smoothies and chia puddingTo prepare: thoroughly wash and dry potatoes and place on a foil lined baking sheet. Bake in the over at 400 degrees for 40 minutes. You may need more or less time depending on your oven. Top with coconut oil, cinnamon, and a drizzle of nut butter. I really want to try making these sweet potato breakfast bowls sometime. They look delish!


Eggs – I eat A LOT of eggs – around 3-4 per day so I usually hard boil a dozen on Sunday to bring to work and enjoy on salads or as a snack. I love to spread avocado or hummus on top of the eggs (best.snack.ever). To prepare: place 10 – 12 eggs in a large pot of water. Bring to a boil and then cook for 10 minutes. Transfer to fridge to cool.

A Fit Mess

Roasted veggies – Roasted vegetables are so easy to prepare and really compliment any meal. They make a great side dish and are also nice mixed into salads. To prepare: chop a variety of vegetables (I love broccoli, peppers, brussel sprouts, and onions) and toss with olive oil and salt and pepper. Place on a baking sheet and roast in the oven at 425 degrees for 15 – 25 minutes. Keep an eye on the veggies and remove when you start to see them char slightly.


Fruit – I like to wash and prep any fruit we pick up at the store so that it’s ready  to eat. It may seem like a small thing, but I find if I wash everything right away and store it in containers, it saves a me a few steps and makes reaching for the good stuff that much easier.


Smoothie freezer packs – the girls have a smoothie most mornings. To get us out the door faster, I’ll prep items for different smoothie combinations in advance and store them in the freezer. You can read all about the process here. It has saved me a lot of time in the morning.


Almond milk – Preparing your own almond milk is easy and delicious. I like to make a batch on Sunday and use it in my coffee, smoothies, and overnight oats. Check out my article on how to make your own almond milk at home using just 3 ingredients! So simple. So worth it.

A Fit Mess

Other small things I prep for the week:

  • grind up flaxseed (I use a coffee grinder for this) to use in smoothies or to sprinkle on food
  • wash lettuce for salads
  • chop up veggies for snacks (carrots, celery, cucumbers, cauliflower)
  • make a batch of iced tea (raspberry)
  • freeze grapes (<–great summer treat)

A Fit Mess

What does your meal prep look like? Do anything fun this weekend?


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