10 steps to meal prepping a #sundaysetup

I’ve been seeing and hearing some rumblings of #sundaysetup and it couldn’t be more exciting.


You don’t have to be a chef to make this happen, you just have to be willing to try and make a plan. You will learn by doing and making a few mistakes. ;) The first time I chopped sweet potatoes for a week, I chopped enough for 20 people to eat for eternity. Oh well, they surprisingly lasted a really long time. 

Here’s the how-to plan I shared at last week's open house, and a few extra ideas for your weekend planning.

10 steps to meal prepping a #sundaysetup

1. How many meals and snacks do you need? Write down how many breakfasts, lunches, dinners, and snacks you want prepped.

What’s your number? I have a family of 5. I don’t prep everyone’s food for the entire week, I do a little of both. Your number will not be my number and visa versa.

2. Pick a salad. Count how many servings your salad will make.

If you don’t know where to start, check a few of these out from the last few weeks:

Cobb Salad

Roasted Squash and Kale salad

Chop Chop Greek Salad

Roasted Pear and Carrot Salad

3. Pick a soup and/or entree. Count how many servings your soup and/or entree will make.

This week Gail shared a recipe for Roasted Shrimp and Green Beans that you just have to try. Not only was it so easy and yummy, it's one of those recipes you could make into 10 more recipes. This one uses shrimp and green beans but almost any green vegetable roasted here would be amazing. It’s on my #sundaysetup list this week. Thanks, Gail!

roasted shrimp and green beans

Roasted Shrimp and Green Beans

4. Pick your proteins. Count how many servings you need to add to salads, entrees, or as a meal paired with a side.

I’ve been experimenting with meatballs. These Greek meatballs with lemon yogurt dressing would go with the Chop-Chop Greek Salad from last week or this Quinoa of Dawn's I’ve been wanting to try. I also just like them for lunch in a lettuce wrap!

Greek meatballs with lemon yogurt dressing | shemadeitshemight.com

Nutritional Information for Greek meatballs with lemon yogurt dressing | shemadeitshemight.com

More proteins here and here!

5. Pick your veggies. Count how many servings or sides you will make.

Roast some vegetables, people! Are you with me? Did you know that most vegetables drizzled or rubbed with oil will roast up beautifully in a 400° oven. I usually let them go for 20-25 minutes or so. I roast carrots, beets, brussels sprouts, squash, cauliflower, broccoli and green beans this way, all of the time. Here’s my favorite way to roast cauliflower.

roasted cauliflower | shemadeitshemight.com

Roasted Cauliflower
Author: Heather Bursch | shemadeitshemight.com
Serves: 4
  • 1 head cauliflower
  • 1-2 tablespoons olive oil
  • 3-4 garlic cloves peeled, ends trimmed, and halved lengthwise
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 lemon
  • Optional: toasted pine nuts to sprinkle on top
  1. Preheat oven to 400°.
  2. Cut cauliflower into florets, bite size pieces, and toss on a rimmed baking sheet.
  3. Crack and peel garlic cloves, slice in half and add to cauliflower.
  4. Drizzle olive oil over the vegetables and with clean hands make sure all is lightly coated with oil.
  5. Sprinkle with a little salt and pepper.
  6. Roast for 20 minutes, remove pan and stir vegetables. Return to oven for 5 more minutes, more if needed.
  7. Squeeze with ½ lemon and taste. Add more salt or pepper if needed and sprinkle with a couple tablespoons of pine nuts if you are using. (Pine nuts not included in nutritional information.)

Nutritional Information for Roasted Cauliflower

6. Plan your breakfasts. Count and add your protein, veggies, and/or fruits for your breakfasts.

7. Consider your fruit, nuts, and pre/post workout snacks. Count how many snack servings you will need for your week.

8. Compare the servings and meals. Do you have enough? Add another salad, soup, or entree if needed.

9. Make your grocery list and shop. Set aside 3-4 hours on Sunday and prep it.   

10. Share your ideas and inspire us! Hashtag your photos on Facebook and Instagram with #sundaysetup and #teamburgooneats!

Done. 👏 👏 👏

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