10 step sunday prep ~simple, healthy meals all week long~


How many times has this happened to you…

You got home late, you’re starving, don’t feel like cooking and are exhausted.  Instead of taking the time to go to the grocery store and prepare a healthy meal, you grab the first thing you see when you walk into the kitchen.  Instead of devouring a bag of chips and a carton of ice cream for dinner take a day to shop, chop and prep for a week of clean, healthy eating!

For many, sunday is the best day to prep, but use whatever day works best for your schedule!

Intimidated by cooking…don’t worry!  You don’t have to get all bon appetit on me…keep it simple!  An easy bowl of quinoa topped with a fried egg or baked tofu and sliced avocado makes a wholesome and healthy meal!

10 Step Sunday Prep

1.  Cook a batch of grains…

Grains such as quinoa or brown rice can be added to salads or used in the morning for creating a breakfast porridge by adding  dried fruit, milk, nuts and cinnamon!

2.  Roast vegetables…

Sweet potatoes, beets, carrots, asparagus…add to salads or layer with hummus on a whole wheat wrap!

3.  Make a pot of soup…

Make a vegetable based soup once a week to eat for lunch or dinner!  Or, better yet…put your crock pot to work!

4.  Breakfast to go…

Prepare single-serve chia pods or overnight oats to grab and go in a rush!

5.  Wash & Chop…

Wash and chop veggies such as broccoli florets, onion, fresh herbs, carrots and peppers to have on hand to make a simple salad.  Keep a big bag of greens handy!  Add olive oil and balsamic for a simple salad dressing.

6.  Power up on protein…

Boil eggs, roast a chicken, grill shrimp, make hummus and lentils or bake tofu to pair with vegetables and grains for a balanced meal.

7.  Simple sauce…

Make a batch of veggie filled tomato sauce for a quick pasta dish.  My mom found this simple sauce recipe from Giada De Laurentiis, which it has turned into one of our favorites!

8.  Fill up on fruit…

Chop melon and berries to make a fresh fruit salad.  Buy apples, oranges or bananas for a pre-packaged snack!

9.  Stock up on basics…

Keep nut butters, canned beans and frozen vegetables on hand and have a favorite “go-to” recipe ready to prepare!

10.  Quick mason jar meals…

Prepare one of my “quick meals”  such as fiesta quinoa or crunchy quinoa salad with peanut sauce and store in mason jars.  Dinner will be waiting for you when you get home!

Here is a peak into our refrigerator for the week…

10 step sunday meal prep

I hope this helps you to eat well and feel well!


quick meals ~breakfast chia pods and overnight oats~

I hear a lot of people say they are too busy in the morning to eat breakfast.  Breakfast is essential for giving you sustained energy throughout the day and jump starting your metabolism.  I also hear people say it’s too expensive to eat healthy.  I have a solution to both problems!  These breakfast ideas take minutes to prep the night before and all cost under $1.00.  Even stopping at a drive thru fast food restaurant will cost you more time…and money!

quick meals ~chia pods and overnight oats~

I’ve talked before about the benefits of both chia seeds and oats.  They provide you with fiber, healthy omega 3 fatty acids, protein, calcium, etc…  In short, it’s MUCH healthier to grab one of these breakfasts on your way out the door instead of dragging your body down with a bacon, egg and cheese muffin!

I make mine on sunday night and have them ready to go all week long, they store well for days!

quick meals ~chia pods, overnight oats~

Here are three ideas but the possibilities are endless!

Cocobanana Chia Pod

1 1/2 tablespoons chia seeds

1 tablespoon shredded coconut, extra coconut for topping

2/3 cup coconut milk, almond or soy milk

1/2 banana, mashed

~Combine all ingredients, stir until well blended and pour in a small mason jar or air-tight container, let sit in refrigerator overnight and enjoy the next day!~

Pineapple Overnight Oats

1/4 cup old fashioned oats

1/4 cup almond milk, soy milk or coconut milk

1/4 cup pineapple juice (reserved from canned pineapple) or extra milk of your choice

1/4 cup greek yogurt or coconut yogurt

crushed pineapple (canned in juice or fresh)

ground flax seeds for topping

~Combine all ingredients, stir until well blended and pour in a small mason jar or air-tight container, let sit in refrigerator overnight and enjoy the next day!~

Chocolate Strawberry Chia Pod

1 1/2 tablespoons chia seeds

1/2 tablespoon cocoa or cacao powder

2/3 cup almond milk, soy milk or coconut milk

1/2 mashed banana

sliced strawberries

~Combine all ingredients, stir until well blended and pour in a small mason jar or air-tight container, let sit in refrigerator overnight and enjoy the next day!~

quick meals ~chia pods and overnight oats~

Experiment with other fruits, seeds, nut butters and grains to keep it exciting!

Don’t limit these to just breakfast either!  They make awesome afternoon snacks, provide pre/post-exercise nourishment and can be a guilt-free dessert!


greek quinoa quick meal

This past weekend I went out of town for my cousin’s wedding shower.  When left to his own devices, Shaye won’t cook for himself so I stocked the refrigerator with this quick meal.  Preparation is key to following a healthy diet!

When you have good food in the house you eat good food!

This would be a great recipe to prepare on the weekend and have ready for those busy weeknights when the last thing you feel like doing is cooking a meal.  Pair this salad with grilled chicken, fish or slice an avocado on top for a vegetarian version.  You could even just dump it on top of a bed of greens or yet, eat it straight out of the mason jar!

Greek Quinoa Salad

Greek quinoa salad

1 cup quinoa + 2 cups water

1/2 cucumber, chopped
1 cup cherry tomatoes, halved
1/4 red onion, diced
1/4 cup kalamata olives
1/4 cup crumbled feta
1/4 cup toasted pine nuts

Greek Quinoa Salad

Greek Quinoa Salad

4 tablespoons olive oil
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon Italian seasoning
Salt and pepper

-Cook quinoa according to package and let cool.

-Once quinoa is cooled, combine with the rest of the salad ingredients in a large bowl.

-In a small bowl, whisk together the salad dressing ingredients.

-Pour dressing over salad and mix until well coated.

-Store in mason jars!

Greek Quinoa Salad



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