15 Sunday Meal Prep Recipes to Make Ahead

Sundays are my reset day. I make a pot of coffee, put on a podcast, and spend an hour or two in the kitchen. By the time I’m done, I have breakfast, lunch, and dinner ready for most of the week.

That might sound like a lot. But here’s the secret: you don’t need to prep every single meal. Even prepping just a few things — like hard-boiled eggs, cooked grains, or a big batch of chili — can save you hours of stress during busy weeknights.

These 15 recipes are the ones I come back to again and again. They store well, reheat beautifully, and use basic ingredients. Some are full meals. Others are components you can mix and match. All of them make your future self very, very happy.

1. Sunday Sauce (Big Batch Marinara with Meat)

This sauce simmers while you do other Sunday chores. Portion it into jars, and you have pasta night ready in the time it takes to boil water.

Recipe Metadata:

• Time to Make: 2 hours (mostly hands-off)
• Servings: 10

Ingredients:

1. 2 tablespoons olive oil
2. 1 lb ground beef or Italian sausage
3. 1 onion, diced
4. 6 cloves garlic, minced
5. 3 cans (28 oz each) crushed tomatoes
6. 2 teaspoons dried oregano
7. 1 teaspoon salt
8. ½ cup fresh basil, chopped

Recipe Steps:

1. In a large pot, heat oil over medium heat. Add ground meat and cook until browned. Remove meat.
2. Add onion to the pot and cook for 5 minutes. Add garlic and cook for 1 minute.
3. Return meat to the pot. Add crushed tomatoes, oregano, and salt. Bring to a simmer.
4. Reduce heat to low and simmer for 1.5 hours, stirring occasionally.
5. Stir in fresh basil. Let cool, then portion into containers. Refrigerate for 5 days or freeze for 3 months.

2. Sunday Roasted Vegetables (For the Week)

Roast a giant tray of vegetables on Sunday. Use them in bowls, wraps, omelets, or as a side all week.

Recipe Metadata:

• Time to Make: 35 minutes
• Servings: 8

Ingredients:

1. 1 head broccoli, cut into florets
2. 1 head cauliflower, cut into florets
3. 3 carrots, sliced
4. 2 bell peppers, sliced
5. 1 red onion, sliced
6. 4 tablespoons olive oil
7. 1 teaspoon garlic powder
8. 1 teaspoon salt
9. ½ teaspoon black pepper

Recipe Steps:

1. Preheat oven to 425°F (220°C). Line two sheet pans with foil.
2. In a large bowl, toss all vegetables with olive oil, garlic powder, salt, and pepper.
3. Spread vegetables in a single layer on the pans (don’t overcrowd).
4. Roast for 20–25 minutes, stirring halfway, until tender and lightly charred.
5. Let cool completely. Store in fridge for up to 5 days. Eat cold or reheat.

3. Sunday Hard-Boiled Eggs (Perfect Every Time)

Hard-boiled eggs are the ultimate snack and salad topper. Make a dozen on Sunday, keep them in the fridge, and grab as needed.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 12 eggs

Ingredients:

1. 12 large eggs

Recipe Steps:

1. Place eggs in a single layer in a pot. Cover with cold water by 1 inch.
2. Bring to a rolling boil. Turn off heat, cover, and let sit for 10 minutes.
3. Drain and transfer eggs to an ice bath for 5 minutes.
4. Peel immediately or store unpeeled in the fridge for up to 7 days.

4. Sunday Chicken Salad (Greek Yogurt Base)

Use leftover or rotisserie chicken. This chicken salad stays fresh for 5 days and tastes great on bread, crackers, or lettuce.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 6

Ingredients:

1. 4 cups cooked shredded chicken
2. 1 cup plain Greek yogurt
3. ½ cup mayonnaise (optional, for creaminess)
4. 1 cup red grapes, halved
5. ½ cup chopped pecans or walnuts
6. 2 tablespoons honey
7. Salt and pepper to taste

Recipe Steps:

1. In a large bowl, combine shredded chicken, Greek yogurt, mayonnaise (if using), grapes, pecans, honey, salt, and pepper.
2. Mix well until everything is coated.
3. Store in an airtight container in the fridge for up to 5 days.

5. Sunday Lentil Soup (Freezer-Friendly)

Lentil soup is cheap, healthy, and freezes perfectly. Make a big pot on Sunday, then thaw portions for quick lunches.

Recipe Metadata:

• Time to Make: 40 minutes
• Servings: 8

Ingredients:

1. 2 tablespoons olive oil
2. 1 onion, diced
3. 2 carrots, diced
4. 2 celery stalks, diced
5. 3 cloves garlic, minced
6. 2 cups red lentils, rinsed
7. 8 cups vegetable or chicken broth
8. 1 can (14 oz) diced tomatoes
9. 1 teaspoon cumin
10. Salt and pepper to taste

Recipe Steps:

1. In a large pot, heat oil over medium heat. Add onion, carrots, and celery. Cook for 5 minutes.
2. Add garlic and cook for 1 minute.
3. Add lentils, broth, tomatoes, cumin, salt, and pepper. Bring to a boil.
4. Reduce heat and simmer for 20 minutes until lentils are soft.
5. Let cool, then portion into containers. Refrigerate for 5 days or freeze for 3 months.

6. Sunday Breakfast Burrito Filling (Egg, Potato, Sausage)

Cook the filling on Sunday. During the week, warm it up, scoop into a tortilla, and you have breakfast in 2 minutes.

Recipe Metadata:

• Time to Make: 30 minutes
• Servings: 8 burritos’ worth

Ingredients:

1. 12 large eggs
2. ¼ cup milk
3. 1 lb breakfast sausage
4. 3 medium potatoes, diced small
5. 1 tablespoon oil
6. 1 cup shredded cheddar cheese
7. Salt and pepper to taste
8. 8 large tortillas (for serving)

Recipe Steps:

1. In a skillet, cook sausage until browned. Remove and set aside.
2. In the same skillet, add oil and diced potatoes. Cook for 10–12 minutes until tender and golden.
3. In a bowl, whisk eggs, milk, salt, and pepper. Scramble in a separate skillet until just set.
4. Combine eggs, sausage, potatoes, and cheese in a large bowl. Mix well.
5. Store filling in the fridge for up to 5 days. To serve: warm filling, scoop into a tortilla, roll up, and eat.

7. Sunday Quinoa and Chickpea Salad

This salad tastes better on day two or three. It’s a complete meal in a bowl — no reheating needed.

Recipe Metadata:

• Time to Make: 25 minutes
• Servings: 6

Ingredients:

1. 2 cups cooked quinoa
2. 2 cans (15 oz each) chickpeas, drained and rinsed
3. 1 cucumber, diced
4. 2 cups cherry tomatoes, halved
5. ½ red onion, diced
6. ½ cup fresh parsley, chopped
7. ½ cup crumbled feta cheese

For the dressing:

1. ⅓ cup olive oil
2. ¼ cup lemon juice
3. 2 cloves garlic, minced
4. 1 teaspoon dried oregano
5. Salt and pepper to taste

Recipe Steps:

1. In a large bowl, combine quinoa, chickpeas, cucumber, tomatoes, red onion, parsley, and feta.
2. In a small jar, shake together dressing ingredients.
3. Pour dressing over salad and toss well.
4. Store in the fridge for up to 5 days. Eat cold.

8. Sunday Baked Oatmeal (Cut into Squares)

Baked oatmeal is like a breakfast bar. Make a pan on Sunday, cut into squares, and microwave one each morning.

Recipe Metadata:

• Time to Make: 40 minutes
• Servings: 9 squares

Ingredients:

1. 2 cups rolled oats
2. 1 teaspoon baking powder
3. ½ teaspoon salt
4. 1 teaspoon cinnamon
5. 2 cups milk
6. 2 eggs
7. ¼ cup maple syrup
8. 1 teaspoon vanilla
9. 1 cup blueberries (fresh or frozen)
10. ½ cup chopped walnuts

Recipe Steps:

1. Preheat oven to 375°F (190°C). Grease an 8×8-inch baking dish.
2. In a bowl, mix oats, baking powder, salt, and cinnamon.
3. In another bowl, whisk milk, eggs, maple syrup, and vanilla.
4. Combine wet and dry ingredients. Fold in blueberries and walnuts.
5. Pour into baking dish. Bake for 30–35 minutes until set.
6. Let cool, then cut into 9 squares. Store in fridge for 5 days. Reheat for 30 seconds.

9. Sunday Slow Cooker Pulled Pork

Start this in the morning. By late afternoon, you have pulled pork for sandwiches, tacos, bowls, or nachos all week.

Recipe Metadata:

• Time to Make: 8 hours (slow cooker)
• Servings: 10

Ingredients:

1. 3–4 lb pork shoulder (pork butt)
2. 1 tablespoon salt
3. 1 tablespoon black pepper
4. 1 tablespoon smoked paprika
5. 1 onion, sliced
6. 1 cup chicken broth
7. 2 cups BBQ sauce

Recipe Steps:

1. Rub pork with salt, pepper, and paprika. Place in slow cooker with onion and broth.
2. Cook on low for 8 hours until fork-tender.
3. Remove pork, shred with two forks, discarding fat and bone. Return to slow cooker.
4. Add BBQ sauce and stir. Cook on warm for 15 minutes.
5. Let cool, then portion into containers. Refrigerate for 5 days or freeze for 3 months.

10. Sunday Mason Jar Salads (5 Jars)

Layered mason jar salads stay crisp for days because the dressing sits at the bottom. Shake and eat.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 5 jars

Ingredients (per jar):

1. 2 tablespoons dressing (your favorite)
2. ¼ cup chickpeas or cooked chicken
3. ¼ cup cucumber, diced
4. ¼ cup cherry tomatoes, halved
5. 2 tablespoons red onion, sliced
6. 1 cup romaine lettuce, chopped

Recipe Steps:

1. In each quart-sized mason jar, add dressing first.
2. Layer in this order: chickpeas, cucumber, tomatoes, red onion, then lettuce on top.
3. Seal jars and refrigerate for up to 5 days.
4. To eat: shake the jar to distribute dressing, then dump into a bowl or eat straight from the jar.

11. Sunday Turkey Meatloaf (Sliceable and Freezable)

Meatloaf slices perfectly for lunch portions. It freezes great and reheats without drying out.

Recipe Metadata:

• Time to Make: 1 hour
• Servings: 8 slices

Ingredients:

1. 2 lbs ground turkey
2. 1 cup breadcrumbs
3. 2 eggs
4. 1 small onion, finely diced
5. 3 cloves garlic, minced
6. ½ cup ketchup (plus 2 tablespoons for topping)
7. 1 tablespoon Worcestershire sauce
8. 1 teaspoon salt
9. ½ teaspoon black pepper

Recipe Steps:

1. Preheat oven to 375°F (190°C). Line a loaf pan with parchment paper.
2. In a large bowl, mix all ingredients except the extra 2 tablespoons ketchup.
3. Press mixture into loaf pan. Spread remaining ketchup on top.
4. Bake for 45–50 minutes until internal temperature reaches 165°F.
5. Let cool completely, then slice. Store in fridge for 5 days or freeze slices for up to 3 months.

12. Sunday Cooked Grains (Rice, Quinoa, Farro)

Cook a big batch of one or two grains on Sunday. Use them for bowls, stir-fries, soups, or breakfast all week.

Recipe Metadata:

• Time to Make: 30 minutes
• Servings: 6 cups cooked grains (choose one or make multiple)

Ingredients (pick one):

1. White rice: 2 cups rice + 3 cups water
2. Brown rice: 2 cups rice + 4 cups water
3. Quinoa: 2 cups quinoa + 4 cups water
4. Farro: 2 cups farro + 6 cups water

Recipe Steps:

1. Rinse grains if needed (rice and quinoa; farro usually doesn’t need rinsing).
2. In a pot, combine grains and water. Add a pinch of salt.
3. Bring to a boil, then reduce heat to low, cover, and simmer according to times: white rice (15 min), brown rice (40 min), quinoa (15 min), farro (25–30 min).
4. Fluff with a fork. Let cool completely.
5. Store in the fridge for 5 days or freeze for 3 months.

13. Sunday Veggie Burger Patties (Freezer-Friendly)

These black bean burgers freeze beautifully. Cook them straight from frozen on a busy weeknight.

Recipe Metadata:

• Time to Make: 35 minutes
• Servings: 8 patties

Ingredients:

1. 2 cans (15 oz each) black beans, drained and rinsed
2. 1 cup breadcrumbs
3. 1 egg
4. ½ cup frozen corn, thawed
5. ½ small onion, finely diced
6. 1 teaspoon cumin
7. 1 teaspoon garlic powder
8. Salt and pepper to taste
9. 2 tablespoons oil for cooking

Recipe Steps:

1. In a large bowl, mash black beans with a fork until mostly broken down.
2. Add breadcrumbs, egg, corn, onion, cumin, garlic powder, salt, and pepper. Mix well.
3. Form into 8 patties. Place on a parchment-lined baking sheet.
4. Freeze for 2 hours, then transfer to a freezer bag.
5. To cook: heat oil in a skillet over medium heat. Cook frozen patties for 5–6 minutes per side.

14. Sunday Yogurt Parfait Jars (5 Jars)

Layer these jars with yogurt on the bottom and granola on top (add granola the night before eating to keep it crunchy).

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 5 jars

Ingredients:

1. 3 cups plain Greek yogurt
2. ¼ cup honey or maple syrup
3. 2 cups granola (add the night before eating)
4. 2 cups mixed berries (fresh or frozen, thawed)

Recipe Steps:

1. In each jar, layer: ½ cup yogurt, drizzle of honey, ¼ cup berries.
2. Repeat layers, leaving room at the top for granola.
3. Seal jars and refrigerate for up to 5 days. Add granola the night before you plan to eat each jar.

15. Sunday Spaghetti Squash (For Low-Carb Prep)

Roast spaghetti squash on Sunday. Shred it into strands, store in the fridge, and use it as a pasta substitute all week.

Recipe Metadata:

• Time to Make: 45 minutes
• Servings: 4 cups shredded squash

Ingredients:

1. 2 medium spaghetti squash
2. 1 tablespoon olive oil
3. Salt and pepper to taste

Recipe Steps:

1. Preheat oven to 400°F (200°C). Cut squash in half lengthwise. Scoop out seeds.
2. Brush cut sides with olive oil. Sprinkle with salt and pepper.
3. Place cut-side down on a baking sheet. Roast for 30–35 minutes until tender.
4. Let cool slightly. Use a fork to scrape the flesh into strands.
5. Store in the fridge for up to 5 days. Reheat in the microwave or a skillet.

There you go — 15 Sunday meal prep recipes to make ahead. Pick one or two to start. Even just prepping hard-boiled eggs and roasted vegetables will change your week. Happy Sunday prepping!