How I Meal Prep Without Losing My Entire Sunday

lindsay Metternich
Jul 15
4 min read

By Lindsay Metternich | Harmony Helpers

There was a time when I thought “meal prep” meant cooking five full meals, labeling everything in matching containers, and spending half my Sunday trapped in the kitchen with a sink full of dishes.

And guess what?

I hated it.

What was supposed to save time ended up draining my energy before the week even started.

So I threw out the perfectionist version of meal prep and built something better—a rhythm that fits my life, feeds my family, and gives me back my Sunday afternoon.

If you're tired of spending all day cooking—or you’ve never even started meal prepping because it feels overwhelming—this is for you.

What I Do Instead: The “Prep Lite” Method

This method isn’t about cooking every meal in advance. It’s about doing just enough to make weeknights easier, without burning yourself out on the weekend.

Here’s what I prep each week in about 60–90 minutes, tops:

2 proteins
1 grain (rice or pasta)
1 veggie (chopped or roasted)
1 breakfast option
1 snack or grab-and-go lunch piece

The rest? I assemble as needed, fresh and fast during the week.

Step 1: Choose 3–5 Flexible Meals for the Week

I start by planning five types of meals, not five exact recipes. I pick things that I know we’ll eat and that use overlapping ingredients.

Here’s what a simple weekly plan might look like:

Taco Night – ground beef, tortillas, toppings
Stir-Fry Bowls – chicken + frozen veggies over rice
Breakfast-for-Dinner – eggs, toast, fruit
Pasta Bake – noodles + marinara + shredded cheese
Snack Dinner – crackers, fruit, cheese, deli meat

Step 2: Do These 6 Things on Prep Day

Here’s what I prep on Sunday (or Monday morning, let’s be honest), and how I keep it under 90 minutes:

1. Cook 1–2 Proteins

Brown a pound of ground beef (season it with taco seasoning or just salt & garlic)
Bake or sauté 2–3 chicken breasts (season simply—salt, pepper, olive oil)
Store separately in glass containers

Bonus: Shred a rotisserie chicken and freeze half if you need extra protein midweek.

2. Make One Grain in Bulk

Cook a big pot of white rice, brown rice, or quinoa
Store in the fridge and reheat as needed
Use in stir-fry bowls, burrito bowls, or as a side

3. Chop Veggies for Snacking and Cooking

Bell peppers, cucumbers, carrots, and broccoli for raw snacks
Onions, garlic, and spinach for sautéing into meals
Store in jars or containers so they’re easy to grab

Time-Saver: Use pre-chopped frozen onions or veggie blends when needed—no shame.

4. Roast a Tray of Vegetables

Chop and roast carrots, sweet potatoes, or Brussels sprouts at 425°F with olive oil and salt
These are easy side dishes or add-ins for bowls or pastas

5. Prep 1 Breakfast Option

Muffins, baked oatmeal, or overnight oats
Or just pre-portion yogurt + granola or fruit cups

Favorite Quick Breakfast Prep:Make 6 scrambled egg muffins (eggs, cheese, spinach, baked in a muffin tin for 20 min)

6. Wash & Portion Fruit and Snacks

Rinse grapes, strawberries, or cut apples (dip in lemon water to keep fresh)
Portion out trail mix, crackers, or granola bars for grab-and-go snacks
Slice cheese or prep small lunchbox boxes if you need to

What I Don’t Do Anymore (and Why)

I don’t pre-cook every dinner. We like warm, fresh meals. I just prep the pieces so dinner takes 10–15 minutes max.
I don’t fill my whole fridge with containers. We don’t have the space, and food waste goes up when I over-prep.
I don’t beat myself up if I skip a week. Sometimes meal prep is heating up frozen waffles and calling it good. That’s okay.

A Sample 60-Minute Sunday Prep Timeline

0:00–0:10 – Start rice or quinoa on stove0:10–0:25 – Brown ground beef + bake chicken0:25–0:35 – Chop veggies while meat cooks0:35–0:45 – Throw veggies in oven to roast0:45–1:00 – Portion fruit, snacks, make overnight oats or egg muffins1:00–1:15 – Clean up, label containers if needed, make a cup of tea

And then?Your fridge is full of options.Dinner is no longer an emergency.You’ve got breathing room.