Sunday Meal Prep Success: 9 Steps To Guarantee Eat Clean® Success For The Week

04 / 09 / 2017

Most of you who practice the Eat Clean® lifestyle, commit one day of the week to preparing recipes.  Planning ahead virtually guarantees success in sticking to your wellness goals for the coming week. Not surprisingly, Sunday is your favorite day!

But when the big day rolls around are you set up for success?  Do you approach food prep in general with a light spirit? Joy? Gratitude?  What energy do you impart to your food.

Do you make food prep days joyous? Is your space welcoming of your creations? Is your heart full of delight when your arms are full of earth’s offerings?

Many of you have lost your love of cooking.  Even in my immediate family, there are some who “despise” the process of food preparation.  Yes that’s a quote from my dear sister.

I got the other gene. Pleasure fills me when I load my cart with living greens, colourful fruits and vegetables and foods that will nourish me.  I can’t show up as my best self if I do not fill my cells and tissues with these foods rich in wellness offerings.

Then Sunday Meal Prep becomes a moment, a joy and a pleasure.

Sharing the love with my 9 tips for SUNDAY MEAL PREP SUCCESS, from my kitchen to yours.

TIP #1

Overnight Oats

Traditionally grains have been soaked to release more nutrients.  Today we can hijack that strategy to make our modern lives a little less busy.  Prepare your oats, and other grains, the night before, by soaking 1 part grain to 2 parts boiling water.  Add other yummy Eat Clean® ingredients like spices, nuts and seeds for optimum nutritional value and flavor. Place the whole shebang in a Mason jar with a tight fitting lid and refrigerate overnight.  Measure out your breakfast the next morning and top with more goodness like fresh fruit and a dusting of cinnamon.  If you are in a rush, like I often am, I take my Mason jar full of Overnight Oats with me and eat post morning workout.

For more Overnight Oat recipes and flavor tips, check out my membership programs here.  I’ve created recipes and workouts bursting with goodness and wellness success, just for you!

TIP #2

Bone Broth and Soups

You know I’m a big fan of bone broth and bone broth based soups and stews.  You may think that the recipe requires just a little too much of your time (really! 5 hours cook time!!) but really, here is the blow by blow of how I do it, and I’m sharing a super easy tip I just discovered! Gather all the ingredients.  Heat your oven to 350 degrees F. Drizzle a little olive oil in the bottom of a big @$$ roasting pan (yes, a roasting pan).  Lay your bones in the pan and shove them in the oven while you chop the veggies and herbs.  Once you smell the roasting goodness smell, open the oven, toss the remaining ingredients in and cover with water. Let the whole business come to a gentle bubble and then forget about it for 5 hours.  Really! That easy!

 Visit my blog for more bone broth recipes. 

TIP #3

Buddha Bowls

Anything in a bowl is convenient and fun to eat, not to mention, the lack of dishes! You have to love that! Using some of that gorgeous bone broth you made in Tip #2 above, douse quick cook (almost no cook) veggies like spinach, snow peas, frozen peas, green onions, kelp noodles and fresh herbs, in a fun Asian inspired bowl, and you’ve got dinner.  Eat with chopsticks for added authenticity.

Find more Noodle Bowl recipes in my Superfoods for a Super You ebook.

TIP #4

Roasted Mixed Veggies

Could there be anything easier than corralling a whack of seasonal veggies on a parchment lined baking sheet, bathing them in delicious coating of olive or rice bran oil, and tossing them into a preheated oven? No!  Everyone can do that bit.  Jump right on it. Make a batch for the week.  You will love.

TIP #5

Planned Leftovers

Never cook enough for just one meal. Plan for leftovers, that way your next meal is already in the bag. When cooking chicken thighs, for example, cook a dozen and be prepared for the next several meals.  Try my Turmeric Chicken recipe!

TIP # 6

Clean Ingredients

Depend on clean ingredients, whole, natural, properly prepared and well sourced, for simple preparation.  Most of these require little to no cooking or fuss, so that keeps prep time to a minimum.  Many of my meals are based on greens, both raw and lightly steamed, often in the form of salads or smoothies.  These are enormous time savers in your Eat Clean® kitchen.

TIP #7

Stir Fries

Make a stir fry loaded with veggies, brown rice and protein.  The preparation is simple.  It keeps well in the fridge and tastes better over time.

TIP #8


I love using eggs as a protein loaded foundation for almost any meal from breakfast to dinner.  Make a huge frittata with loads of veggies, herbs and flavor makers, in a large lasagna pan.  A layer of thinly sliced, cooked potato makes a sturdy base layer. Pile the veggies on and pour the egg mixture over top. Once you have cooked the frittata, take it out of the oven, let it cool and cut it into squares.  Each square is a meal.  These are highly portable and super easy to make and store.

TIP #9


What more can I say? Powerballs are the ultimate portable, Eat Clean® snack. Make a batch to get you through the week.  No baking required.  And who doesn’t like a treat in the shape of a ball?

I look forward to Sunday Meal Prep days.  The music is on. The house is filled with positive energy.  The task is pleasurable because I get enormous satisfaction from making clean foods for me and for my family.  Even Baby Grayson gets my Eat Clean® treatment – bone broth, pureed squash, beans and applesauce! Lucky little lady.

What is your favourite Sunday Prep meal to make? Share in the COMMENTS section below.

With great love and wishes for wellness,


PS.  Do you have a tip to share with us?  I’d love to hear about it.

Tosca Reno

Author, columnist, motivational speaker, reality TV star, radio personality, consultant, mother and wife, Tosca Reno has been inspiring millions with the Eat Clean™️ Diet series and sharing the success she's had with weight loss and Clean Eating.


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