Sunday meal prep feels daunting for large families — but with the right system, you can prepare five wholesome dinners, five packed lunches, and a week of healthy breakfasts in just two hours. Here is our proven system.
The Two-Hour Game Plan
First 30 Minutes: Grains and Legumes
Start three things simultaneously: a pot of brown rice, a pot of lentils, and a sheet pan of roasted vegetables in the oven. These form the base of multiple meals throughout the week.
Minutes 30-60: Proteins
Season and bake a whole tray of chicken thighs while prepping raw vegetables — wash, chop, and store in glass containers. Hard-boil a dozen eggs for quick breakfasts and salad toppings.
Minutes 60-90: Sauces and Dressings
Blend one big batch of tahini dressing, one marinara sauce, and one yogurt dip. These transform simple ingredients into complete, flavourful meals all week long.
Final 30 Minutes: Assemble and Store
Portion grains and proteins into containers. Assemble overnight oat jars for the week. Label and stack everything in the fridge so meal assembly takes under 10 minutes on busy nights.
The Weekly Meal Map
- Monday: Lentil bowls with roasted veg and tahini
- Tuesday: Chicken and rice stir-fry
- Wednesday: Pasta with hidden veggie marinara
- Thursday: Buddha bowls with boiled eggs
- Friday: Tacos using leftover chicken and beans