Meal Prep Sunday

February 22, 2016
love you more too north dallas blogger plano lifestyle blogger foodie fitness meal prep Sunday lunch dinner veggies

The list-making planner in me loves Sundays. I make my weekly to do lists, plan my workout schedule, and do my grocery shopping.   In order to make the most use of my time after work and before bed, I meal plan and meal prep on Sundays.  Today, I will walk you through the steps of my “Meal Prep Sunday”.

First, I write out my meals for the week (breakfast, lunch, dinner and two snacks) and make a grocery list.  I do most of my shopping at Trader Joes, so I separate my grocery list by aisle to make my grocery shopping time more efficient.  When I make my weekly list, I also make a separate list of everything I can meal prep ahead of time.

love you more too north dallas blogger plano lifestyle blogger foodie fitness meal prep Sunday lunch dinner veggies lists

Once I buy my groceries, I separate everything out to make it easier to put away.  After my haul, my kitchen table is covered, but I can put everything away quickly.

love you more too north dallas blogger plano lifestyle blogger foodie fitness meal prep Sunday lunch dinner veggies

Next, I start my meal prep Each week, I make some dinners in bulk.  I get my snacks from my snack drawer/prepare snack baggies, pack my lunches, and chop veggies (I buy pre-chopped onions from Trader Joe’s to avoid chopping and crying every week).

love you more too north dallas blogger plano lifestyle blogger foodie fitness meal prep Sunday lunch dinner veggies

love you more too north dallas blogger plano lifestyle blogger foodie fitness meal prep Sunday lunch dinner veggies

Other things I prep ahead of time:

  • brown rice/quinoa
  • grill chicken
  • banana pancakes to keep in fridge for breakfasts (if eating the next morning)
  • other snack foods (trail mixes, carrots and hummus, etc.)
  • salads

Things that I do not prep ahead of time:

  • sandwiches- I use avocado and it makes it a little soggy, so I do those the morning of
  • chop avocado
  • dinners more than 3 nights in advance

I can do all of this in under an hour and it saves me so much time during the week.  If you have thought about meal prepping, but aren’t sure how to start, do a little at a time.  Don’t try to do too much at once.  If you prep even just one meal ahead, you will not have to worry if something comes up and you don’t have time to cook a healthy dinner.

love you more too north dallas blogger plano lifestyle blogger foodie fitness meal prep Sunday lunch dinner veggies

What are your favorite things to do on meal prep Sunday?  Leave a comment below.

love you more too north dallas blogger plano lifestyle blogger foodie fitness meal prep Sunday lunch dinner veggies

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  • Heather @ Simply Save February 22, 2016 at 6:57 am

    So smart. I need to get into this habit. I think it’d really simplify my week!

    • Jessica February 22, 2016 at 7:18 am

      It really does save a ton of time. I watch TV while chopping veggies/sorting meals. Makes it much easier the rest of the week.

  • Katie February 22, 2016 at 9:22 am

    You are so organized! I think that’s half the battle with meal prep though!

    • Jessica February 22, 2016 at 9:37 am

      It absolutely is! Once you get in a groove though, it works great!

  • Skye February 22, 2016 at 11:02 am

    The times I’ve done this regularly, it’s been such a benefit to my life. As I’m rebuilding our schedules, I’m going to work this in. makes the week so much easier,

    • Jessica February 22, 2016 at 11:03 am

      I wish I would have started this when I first got married. It would have saved us a lot of money and helped not order pizza out as much. haha.

  • Kim M February 22, 2016 at 12:37 pm

    I was feeling so awful yesterday and did zero prep for the week. I have a feeling its going to be a horribly unorganized week now! It really does make the whole week so much easier when its prepped!

    • Jessica February 22, 2016 at 1:11 pm

      I hope you are feeling better now! If I don’t get to prep on Sundays, I always feel unorganized all week.

  • Caroline February 22, 2016 at 12:45 pm

    Love this Jess ! I try to meal prep on Sunday too and will do it a lot more since I just bought the TIU nutrition plan ! I’ve discovered you thank to your beautiful story on TIU, you’re such an inspiration !

    • Jessica February 22, 2016 at 1:14 pm

      Thank you so much, sweet girl. Tone It Up really did start the passion for meal planning and prepping. I appreciate your kind words. It has been a bumpy journey at times, but I wouldn’t trade it for the world. Welcome to the TIU Team! Its such an amazing community.

  • Crazy shenanigans February 22, 2016 at 1:02 pm

    Meal prep is hard work! It’s worth it all in the end though!

    • Jessica February 22, 2016 at 1:11 pm

      Absolutely! i think it gets easier once it becomes a habit. 🙂

  • Kristen :: Kristen Runs February 22, 2016 at 2:30 pm

    This is perfect timing! I’m holding a free webinar on efficient meal planning this Thursday at 7pm CST and I think it would be a really beneficial event for your clients and followers. I’ll cover my top three secrets to save busy moms time in the kitchen so they can spend more time with their family. Do you mind helping me spread the word?

    Here’s the link to register:

    As an added incentive, those who attend the webinar live are entered to win either a Target or Starbucks gift card (it’s the winner’s choice!)! Thank you so much for your help!

  • Krista Williams February 22, 2016 at 2:32 pm

    Trader joes is the BEST everything is so cheap and delicious!

    This was such a good reminder, I needed it! I Thanks for this!

    Have a great week!

    • Jessica February 22, 2016 at 2:35 pm

      I have a whole post on my love for Trader Joes. It’s so good. I believe that anyone who goes in becomes obsessed. haha.

  • Shann Eva February 22, 2016 at 3:46 pm

    Thank you for sharing your meal prep. I’m not very good at doing it, so I wanted to get some ideas…and you have great ones. I’m going to try and meal plan tonight. Thanks!

    • Jessica February 22, 2016 at 5:17 pm

      It takes some practice to get it down, but you will be happy you do! Happy meal planning. 🙂

  • Rowan February 22, 2016 at 4:03 pm

    I have pinned this for later – this is great! I need to do this

    • Jessica February 22, 2016 at 5:15 pm

      Thanks, girl!! 🙂 Glad you enjoyed it (and thanks for pinning!)

  • Neely (@Neelykins) February 22, 2016 at 6:11 pm

    we do tons of meal prepping too! Makes it so much easier

    • Jessica February 22, 2016 at 8:55 pm

      Glad you’re on the same page. With as much as I have going on, I’ll take as many time savers as I can get.

  • Heather with WELLFITandFED February 22, 2016 at 7:55 pm

    Meal prep is completely the bomb. Until people realize how mush LESS time they spend prepping food, by prepping food they will continue to believe that it is way too much of a time commitment. It is a major time SAVER, not SPENDER!!

    • Jessica February 22, 2016 at 8:54 pm

      Yes!! And it’s much more likely on the days I come home from work and it’s been a rough day for me to cook a healthy meal instead of ordering out when all my veggies are chopped and quinoa is cooked. 🙂

  • Denay DeGuzman February 22, 2016 at 9:01 pm

    This is great inspiration for better organizing my meals! Meal prepping has always been in the back of my mind, but I’ve just never done it. I love that you’ve shown how easy it is to do when you have an actual plan.

    • Jessica February 22, 2016 at 9:19 pm

      Thanks, girl!! It really does help you feel more put together all week. I hope it goes well for you! 🙂

  • Elisabeth February 22, 2016 at 9:09 pm

    Yogurt with vanilla protein powder is a great snack and easy to prepare in advance! I always have a bag of walnuts to add if I need more substance.

    • Jessica February 22, 2016 at 9:18 pm

      I have baggies of honey and baggies of granola/dried fruit at work. Hehe. I love my parfaits for snacks. 🙂

  • Les @ The Balanced Berry February 22, 2016 at 11:03 pm

    Loved this rundown of your prep! Mine is very similar. I’m a huge fan of smoothies for breakfast, so I have recently started making smoothie packs that I keep in the freezer. Then in the morning I just add almond milk, blend and go!

    • Jessica February 23, 2016 at 6:24 am

      Love that. Yeah I just grab a bag of mixed berries and pour in. 🙂

  • dixya @ food, pleasure, and health February 23, 2016 at 5:36 am

    i do dedicate my sunday afternoon for meal planning as well..and it makes my life so much easier. this weekend i travelled so didnt get a chance to do so and im struggling 🙁

    • Jessica February 23, 2016 at 6:23 am

      I love traveling but getting back to my routine afterwards is the worst. 🙁

  • shamira West February 23, 2016 at 10:44 am

    I love meal prepping! It is such a life & money saver! It usually takes me about 2 hrs to prep everything for at least 4 days. I split my meal preps because i like fresh food.

    • Jessica February 23, 2016 at 11:07 am

      I do too. I usually eat fresh breakfasts (or smoothies) and don’t grill my chicken more than a couple of days in advance. 🙂

  • Mai Lyn February 23, 2016 at 2:28 pm

    I need to up my meal prep game. Sometimes come Sunday, if I can peel myself off to plan for the week, it’s game over. GReat inspo and ideas for making it efficient!

    • Jessica February 23, 2016 at 2:35 pm

      Thanks, girlie! It is all about planning ahead. When i don’t do it/get back from a trip on Sundays, I feel lost the rest of the week. haha 🙂

  • GiGi Eats February 24, 2016 at 4:35 pm

    I wish I could meal prep but….. Yeah, I am typically eat out a lot of my meals so I don’t want to waste any food!

    • Jessica February 24, 2016 at 6:18 pm

      Understandable. If I know I will be eating out a lot one week, I have a hard time doing it too.

  • Ginger Marie February 26, 2016 at 8:24 am

    I love your lists! I try to do a basic meal prep every week because it not only keeps me on track, but saves me a TON of money!

    • Jessica February 26, 2016 at 9:01 am

      Thanks, girlie! The money saving option is the best part. 😉