Sunday Meal Prep: 9 Tips for Effortless Eat Clean Success

April 9, 2017

04 / 09 / 2017

Most of you who practice the Eat Clean® lifestyle commit to one day a week for meal prep. Sunday’s a popular choice—but when it rolls around, are you set up for success?

There’s no reason to dread meal prepping on Sundays (or any other day of the week). And best of all, there are plenty of ways to make the process easier! Below, I share nine tips—including recipe ideas, ingredients, and prepping strategies—to help make the occasion effortless.

See Also:

Use Whole Ingredients from the Eat Clean™ List

It should go without saying, but always incorporate clean ingredients throughout your Sunday meal prep. After all, one of the key advantages to meal prepping is that it makes sticking to your diet goals easier by having healthy food ready in advance so you don’t succumb to fast-food cravings!

  • Benefits: Whole, natural ingredients are healthier and often require minimal cooking.
  • How-To: Focus on greens and simple-to-prepare items. See my Eat Clean™ food list for inspiration!

Bonus Tip: Salads and smoothies are quick, nutritious options that also keep well in the fridge for days.

Overnight oats made during Sunday meal prep

Make Overnight Oats

Kickstart your Sunday with Overnight Oats. Preparing them early in the morning, around 8 AM, ensures they’re ready for a nutritious start to the day or for an on-the-go breakfast tomorrow.

  • Benefits: Overnight oats are a time-saver, easy to digest, and can be a healthy blend of carbohydrates, proteins, and fibers.
  • How-To: Combine grains with boiling water, add Eat Clean® ingredients like nuts and seeds, and refrigerate in a Mason jar.

Bonus Tip: Top with fresh fruits and cinnamon for extra flavor and health benefits. Here’s one of my all-time favorite Overnight Oats recipes.

Bone broth made during Sunday meal prep

Try Bone Broth & Soups

Start your bone broth around noon. This allows for the necessary cook time while you relax or complete other tasks.

  • Benefits: Bone broth is rich in nutrients and perfect for gut health. It can also be a base for various soups and stews.
  • How-To:
    • Gather all the ingredients.
    • Heat your oven to 350°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 it starts to smell really good, 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.

Bonus Tip: Preparing in bulk ensures you have a healthy base ready for meals throughout the week. Here’s one of my favorite recipes: my Body-Building Bone Broth!

Buddha bowls made during Sunday meal prep

Prepare Buddha Bowls

Assemble your Buddha Bowls around 4 PM, utilizing the bone broth made earlier.

  • Benefits: These bowls are a balanced meal with veggies, proteins, and grains, perfect for a quick dinner or next day’s lunch.
  • How-To: Use quick-cook veggies and fresh herbs in a bone broth base.

Bonus Tip: Eating with chopsticks adds an element of fun and cultural authenticity.

Healthy frittata made during Sunday meal prep

Bake Up Frittatas

Baking a frittata around 11 AM allows for a delightful brunch and meals for the week.

  • Benefits: Frittatas are protein-rich and can include a variety of vegetables.
  • How-to: Use a large pan, layer with cooked potatoes, veggies, and pour over the egg mixture.

Bonus Tip: Cut into squares for easy, portable meal options. Here’s a veggie frittata recipe that I’m sure you’ll love.

Healthy stir fry made during Sunday meal prep

Make Stir Fries

Start stir-frying around 5 PM to enjoy a fresh dinner and have leftovers for the week.

Bonus Tip: These meals store well and can be a flavorful meal option for several days.

Roast Mixed Veggies

Roasting veggies at around 6 PM sets you up for a week of healthy sides.

  • Benefits: Roasted vegetables are packed with nutrients and are a versatile side dish for any meal.
  • How-To: Toss seasonal veggies with olive oil and roast.

Bonus Tip: Prepare in large quantities for easy meal accompaniments throughout the week. Here’s a great recipe for linguine with roasted vegetables!

Woman placing food made during Sunday meal prep in fridge using containers

Plan for Leftovers

While preparing dinner, cook extra portions to save time on future meals.

  • Benefits: Leftovers save time and ensure you have healthy options readily available.
  • How-To: Cook in bulk—double or triple the recipe for anything made in a pot or pan!

Bonus Tip: Utilize leftovers in different recipes to keep meals interesting. This is especially easy to do if you pre-prepare ingredients and store them in separate containers, so they’ll be ready for use in other recipes.

Powerballs made with healthy ingredients during Sunday meal prep

Power Up with Powerballs

Prepare Powerballs around 7 PM to have healthy snacks for the week.

  • Benefits: They are a no-bake, convenient snack, full of energy-boosting ingredients.
  • How-To: Mix Eat Clean® ingredients and form into balls. Try this awesome powerball recipe!

Bonus Tip: These are perfect for a quick snack or post-workout energy boost. Say hello to easy, healthy carb-loading.

Make Your Sundays Fun Days for Meal Prepping

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. And you can do the same!

For more information about how to Eat Clean™ and achieve your wellness goals, check out my health and exercise programs. Together, we can help you build better habits in the kitchen—and for the rest of your life.

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.


Submit a Comment

Your email address will not be published. Required fields are marked *

Similar Posts

Eat Clean Carrot Cake!

Eat Clean Carrot Cake!

There’s more to carrots than just roots. The carrot has persisted as a dependable root vegetable for millenia.  It has shaped countries, agriculture, food trends and human health.  Eating a rainbow of color in your diet to improve and maintain health becomes...

WHAT THE RUCK!? How Weights and Walking Make Wellness.

WHAT THE RUCK!? How Weights and Walking Make Wellness.

Rucking, or walking with a weighted backpack or vest, has gained popularity in the fitness community due to its numerous benefits for both physical fitness and overall wellness.  I myself have enjoyed adding a weighted vest to my walking workouts. The additional...