5 Healthy Dinners You Can Meal Prep on Sunday

By Beauty Adams
January 21, 2024

Do you struggle with finding time and energy to cook healthy meals during the week? Do you often end up ordering takeout or eating processed food because you don’t have anything ready in the fridge? If so, you’re not alone. Many people face the same challenges when it comes to eating well on busy weeknights.

But there is a solution: meal prep. Meal prep is the practice of preparing some or all of your meals ahead of time, so you can simply reheat and enjoy them when you need them. Meal prep can save you time, money, and stress, while also helping you eat more nutritious and balanced meals.

In this blog post, we’ll show you 5 healthy dinners that you can meal prep on Sunday and enjoy throughout the week. These dinners are easy to make, delicious, and satisfying. They also cover a variety of cuisines and dietary preferences, so you can find something that suits your taste buds and needs. Whether you are vegan, gluten-free, dairy-free, or just looking for some new ideas, we’ve got you covered.

How to Meal Prep on Sunday

Before we dive into the recipes, let’s go over some tips on how to meal prep on Sunday. Here are some steps you can follow to make your meal prep process easier and more efficient:

Plan your menu for the week. Choose recipes that are simple, versatile, and can be stored well in the fridge or freezer. You can use this blog post as a guide or find other sources of inspiration online or in cookbooks.
Make a shopping list and buy the ingredients you need. Try to buy fresh, seasonal, and organic produce whenever possible, and avoid processed and packaged foods. You can also stock up on staples like grains, beans, nuts, seeds, spices, and sauces that you can use for multiple recipes.
Set aside some time on Sunday to cook and prep your meals. Depending on how many recipes you choose and how much you want to make, this can take anywhere from one to three hours. You can also enlist the help of your family or friends to make it more fun and faster.
Use different methods of cooking to save time and space. For example, you can use the oven, the stovetop, the slow cooker, and the instant pot simultaneously to cook different dishes. You can also roast, steam, or sauté multiple vegetables at once, or cook large batches of grains or beans in one pot.
Store your meals in airtight containers and label them with the name and date. You can use glass, plastic, or metal containers, or reusable bags or wraps. Make sure to leave some space for expansion if you plan to freeze your meals. You can also portion out your meals into individual servings for convenience.
Reheat and enjoy your meals throughout the week. You can reheat your meals in the microwave, the oven, or the stovetop, depending on the dish and your preference. You can also add some fresh ingredients, such as salad greens, herbs, or lemon juice, to brighten up your meals and add some crunch and flavor.

5 Healthy Dinners You Can Meal Prep on Sunday

Now that you know how to meal prep on Sunday, let’s look at some of the healthy dinners you can make. These are some of our favorite recipes that are easy, tasty, and nutritious. Feel free to adjust the ingredients and seasonings to your liking, or swap out any items that you don’t have or don’t enjoy.

1. Mediterranean Meal Prep Bowls

Source: The Girl on Bloor

These Mediterranean meal prep bowls are loaded with fresh and colorful ingredients, such as chicken, quinoa, hummus, olives, feta, and cucumber. They are high in protein, fiber, and healthy fats, and low in carbs and calories. They are also gluten-free and can be made dairy-free by omitting the cheese. You can make these bowls in less than 30 minutes, and store them in the fridge for up to four days.

To make these bowls, you’ll need:

4 cups cooked quinoa
4 chicken breasts, cut into bite-sized pieces
2 tbsp olive oil
Salt and pepper, to taste
2 tsp dried oregano
2 tsp garlic powder
1/4 cup chopped parsley
1/4 cup chopped dill
1/4 cup lemon juice
1/4 cup hummus
1/4 cup crumbled feta cheese
1/4 cup sliced olives
2 cups cherry tomatoes, halved
2 cups chopped cucumber
4 cups baby spinach

To make these bowls, follow these steps:

Preheat oven to 425°F and line a baking sheet with parchment paper. Toss the chicken with 1 tbsp of olive oil, salt, pepper, oregano, and garlic powder, and spread it on the prepared baking sheet. Bake for 15 minutes, or until cooked through and golden.
In a small bowl, whisk together the remaining olive oil, parsley, dill, lemon juice, salt, and pepper. This is your dressing.
Divide the quinoa among four large containers. Top each with a quarter of the chicken, hummus, feta, olives, tomatoes, cucumber, and spinach. Drizzle the dressing over each bowl, or store it separately in a small jar. Refrigerate until ready to eat.

2. Easy Salmon Meal Prep Bowl

Source: Eating Bird Food

This easy salmon meal prep bowl is a great way to get your omega-3s and antioxidants. It features baked salmon, roasted broccoli, roasted sweet potatoes, and a creamy avocado sauce. It’s also gluten-free, dairy-free, and paleo-friendly. You can make this bowl in about 40 minutes, and store it in the fridge for up to three days.

To make this bowl, you’ll need:

4 (4 oz) salmon fillets
2 tbsp avocado oil, divided
Salt and pepper, to taste
4 cups broccoli florets
2 medium sweet potatoes, peeled and diced
1/4 cup fresh cilantro, chopped
2 ripe avocados
2 tbsp lime juice
2 cloves garlic, minced
1/4 tsp cumin
1/4 tsp salt
2 tbsp water, or more as needed

To make this bowl, follow these steps:

Preheat oven to 400°F and line two baking sheets with parchment paper. Brush the salmon with 1 tbsp of avocado oil, and season with salt and pepper. Place on one of the prepared baking sheets, and bake for 15 to 20 minutes, or until flaky and cooked through.
Toss the broccoli and sweet potatoes with the remaining avocado oil, and season with salt and pepper. Spread them on the other prepared baking sheet, and bake for 25 to 30 minutes, or until tender and crisp.
In a blender or food processor, combine the cilantro, avocados, lime juice, garlic, cumin, salt, and water. Blend until smooth and creamy, adding more water as needed to reach your desired consistency. This is your sauce.
Divide the salmon, broccoli, and sweet potatoes among four large containers. Drizzle the sauce over each bowl, or store it separately in a small jar. Refrigerate until ready to eat.

3. Vegan Thai Peanut Noodles

Source: [Sweet Peas and Saffron]

These vegan Thai peanut noodles are a creamy and satisfying dish that is packed with plant-based protein and fiber. They are made with rice noodles, tofu, broccoli, carrots, and a rich and spicy peanut sauce. They are also gluten-free and can be made nut-free by using sunflower seed butter instead of peanut butter. You can make these noodles in about 30 minutes, and store them in the fridge for up to four days.

To make these noodles, you’ll need:

8 oz rice noodles
2 tbsp sesame oil, divided
14 oz extra-firm tofu, drained, pressed, and cubed
Salt and pepper, to taste
4 cups broccoli florets
2 large carrots, peeled and sliced
1/4 cup peanut butter
1/4 cup soy sauce
2 tbsp maple syrup
2 tbsp lime juice
2 tsp sriracha, or more to taste
2 cloves garlic, minced
2 tsp grated ginger
1/4 cup chopped peanuts, for garnish
2 tbsp chopped cilantro, for garnish

To make these noodles, follow these steps:

Cook the rice noodles according to the package directions, then drain and rinse with cold water. Set aside.
Heat 1 tbsp of sesame oil in a large skillet over medium-high heat. Add the tofu, salt, and pepper, and cook for 15 to 20 minutes, turning occasionally, until golden and crisp on all sides. Transfer to a plate and keep warm.
In the same skillet, heat the remaining sesame oil over medium-high heat. Add the broccoli and carrots, and cook for 10 to 15 minutes, stirring occasionally, until tender and charred in spots. You may need to add some water to prevent sticking and burning.
In a small bowl, whisk together the peanut butter, soy sauce, maple syrup, lime juice, sriracha, garlic, and ginger. This is your sauce.
Add the noodles and the sauce to the skillet, and toss to combine. Cook for a few minutes, until heated through and well coated.
Divide the noodles among four large containers. Top each with a quarter of the tofu, peanuts, and cilantro. Refrigerate until ready to eat.

4. Moroccan Chickpea Stew

Source: [Delish Knowledge]

This Moroccan chickpea stew is a warm and cozy dish that is full of flavor and nutrition. It’s made with chickpeas, sweet potatoes, tomatoes, spinach, and a fragrant blend of spices. It’s also vegan, gluten-free, and oil-free. You can make this stew in about 40 minutes, and store it in the fridge for up to four days, or in the freezer for up to three months.

To make this stew, you’ll need:

1 large onion, diced
4 cloves garlic, minced
2 tsp cumin
2 tsp paprika
1 tsp turmeric
1 tsp cinnamon
1/4 tsp cayenne, or more to taste
Salt and pepper, to taste
4 cups vegetable broth
2 (15 oz) cans chickpeas, drained and rinsed
2 large sweet potatoes, peeled and diced
1 (28 oz) can diced tomatoes, with their juices
4 cups baby spinach
1/4 cup chopped parsley, for garnish
1/4 cup chopped mint, for garnish

To make this stew, follow these steps:

In a large pot over medium-high heat, add the onion and a splash of water, and cook for 10 to 15 minutes, stirring occasionally, until soft and translucent. Add more water as needed to prevent sticking and burning.
Add the garlic, cumin, paprika, turmeric, cinnamon, cayenne, salt, and pepper, and cook for another minute, stirring constantly, until fragrant.
Add the vegetable broth, chickpeas, sweet potatoes, and tomatoes, and bring the mixture to a boil. Reduce the heat and simmer for 20 to 25 minutes, or until the sweet potatoes are fork-tender.
Stir in the spinach and cook for another 5 minutes, until wilted.
Divide the stew among four large containers. Sprinkle each with parsley and mint. Refrigerate or freeze until ready to eat.

7. Roasted Vegetable and Hummus Wraps

Source: [Cookie and Kate]

These roasted vegetable and hummus wraps are a simple and satisfying way to enjoy a variety of veggies. They are made with whole wheat tortillas, hummus, roasted cauliflower, roasted zucchini, roasted red onion, spinach, and feta cheese. They are also vegetarian and can be made vegan by omitting the cheese. You can make these wraps in about 45 minutes, and store them in the fridge for up to three days.

To make these wraps, you’ll need:

1 large head of cauliflower, cut into bite-sized florets
2 medium zucchini, sliced into 1/4-inch rounds
1 large red onion, sliced into wedges
3 tbsp olive oil, divided
Salt and pepper, to taste
8 whole wheat tortillas
1 cup hummus
4 cups baby spinach
1/2 cup crumbled feta cheese

To make these wraps, follow these steps:

Preheat oven to 425°F and line two baking sheets with parchment paper. Toss the cauliflower with 1 1/2 tbsp of olive oil, salt, and pepper, and spread it on one of the prepared baking sheets. Toss the zucchini and onion with the remaining olive oil, salt, and pepper, and spread them on the other prepared baking sheet. Roast for 25 to 30 minutes, or until golden and tender, flipping halfway through.
Warm the tortillas in a skillet over medium heat, or in the microwave for a few seconds, until soft and pliable.
Spread 2 tbsp of hummus over each tortilla, leaving a 1-inch border around the edges. Top each with a quarter of the spinach, cauliflower, zucchini, onion, and feta. Fold the bottom edge over the filling, then fold in the sides, and roll up tightly. Cut in half and serve, or wrap in foil and refrigerate until ready to eat.

FAQs

Here are some frequently asked questions and answers about meal prep on Sunday.

Q: How long can I store my meal prep meals in the fridge or freezer?
A: The general rule of thumb is that you can store your meal prep meals in the fridge for up to four days, and in the freezer for up to three months. However, this may vary depending on the ingredients and the storage conditions. Always check the freshness and quality of your meals before reheating and eating them, and discard any meals that look or smell spoiled.
Q: How can I reheat my meal prep meals safely and effectively?
A: The best way to reheat your meal prep meals depends on the type of dish and your preference. You can use the microwave, the oven, or the stovetop, as long as you heat your meals thoroughly and evenly, and avoid overcooking or drying them out. You can also add some water, broth, or sauce to your meals to prevent them from drying out and to enhance the flavor and texture.
Q: How can I make my meal prep meals more interesting and varied?
A: There are many ways to make your meal prep meals more interesting and varied, such as:
- Using different spices, herbs, sauces, and dressings to add flavor and variety to your meals.
- Adding some fresh ingredients, such as salad greens, herbs, or lemon juice, to brighten up your meals and add some crunch and flavor.
- Mixing and matching different components of your meals, such as grains, proteins, vegetables, and toppings, to create new combinations and flavors.
- Trying new recipes and cuisines that suit your taste buds and needs.

Conclusion

Meal prep on Sunday is a great way to save time, money, and stress, while also eating healthy and delicious meals throughout the week. By following the tips and recipes in this blog post, you can make 5 healthy dinners that you can enjoy on busy weeknights. You can also customize these meals to your liking, or find other sources of inspiration online or in cookbooks. We hope you find this blog post helpful and informative, and we wish you a happy and healthy week ahead.