Edit: This post was originally published February 8, 2025. It has since been update and revised for content and clarity.

Introduction

You’ve probably said, “This Sunday I’m going to meal prep.” Then Sunday rolls around, the day gets away from you, and there’s no meal prep to show for it.

You are not alone. I’ve been there too. Many times. What if, instead of starting and stopping over and over again, you did meal prepping on Sunday a little different.

And you’d stop telling yourself all the reasons why meal prepping didn’t happen, there was a better and easier way? I’m here to tell you there is another way. You’ll simplify your time in the kitchen, get better results, and feel organized about meal prepping. 

Maybe the other systems haven’t worked because they felt like a chore to you vs. a fun activity that you get to do. It’s possible to shift your mindset about meal prep. While using my favorite technology strategies to make the planning of meal prep so much lighter. I’ll show you how to simplify meal prepping to maximize your productivity in this blog post. 

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1. How to save time in the kitchen meal prepping on Sundays, while staying on top of it all

Before you skip this part for being all woo-woo, don’t.

To change a belief about yourself you must first become aware of it. 

I lost over 30 lbs with the help of an amazing coach, and we addressed the mindset piece weekly. So much of what we do is based on the thoughts we have in our mind first. It’s important to address your mindset before moving forward or your meal planning journey will likely look like the past repeated.

Here’s how you fix your mindset:

1. Become aware of it. 
2. Acknowledge it. 
3. Plan for obstacles.
4. Take action.

I love mindset work, truly I do. I cannot cover everything about shifting your mindset in this one post. If you’d like to hear my thoughts, let me know! DM me on Instagram at @bysarahhawk.

2. Create a schedule that works for you

I’m going to be honest: meal planning will take some time. How much? That’s up to you. The good news is the more you do it the faster the process will likely become. 

It’s important to create a schedule that works for you. 

I’ll share what I do below, but adapt your schedule to fit your needs. Also, I’m human, and not every week goes perfectly to plan. You must have flexibility with your schedule.

My weekly meal plan schedule:

Friday or Saturday:

• Decide on what meals we are going to eat for the upcoming week
• Make a grocery list tailored to those ingredients 
• Go grocery shopping 
• Put groceries away 
• Wash and prep fruits and veggies

Sunday:

• Make muffins (these are easy grab-and-go snacks)
• Meal prep the protein sources
• Write the menu on our marker board

Wednesday or Thursday:

• Do a mid-week grocery pickup 
• Wash and prep fruits and veggies

Repeat Weekly

3. How to meal prep and stick to the plan

Once something becomes part of your routine you will likely do it. It might be a good idea to take a look at when you normally go grocery shopping, and when you have pockets of free time to tackle the meal prepping parts. You can always opt for grocery pick up or delivery if that’s important to you. Look at your schedule and create a plan. If it works better for you to go grocery shopping on a Monday then go for it.

4. Grocery shopping tips

Honestly, I can’t remember the last time I walked into the grocery store without a list. 

Having a clear grocery list will: 

• Keep you from overspending 
• Prevent you from buying unaligned snacks or excess
• Make sure you don’t leave the store forgetting an essential ingredient to one of your meals (the WORST!) 

I have two methods for my grocery list: 

1. Handwritten grocery shopping list 
2. Digital grocery shopping list using Google Keep

I may own a web design studio, and love technology, but I still like having a paper list at the grocery store. Sometimes if I don’t have a lot of time I open Google Keep and type my grocery list in there. I go back and forth between the two options. I will show you both options below, and you can do what works best for you! 

Here’s how I lay out my handwritten grocery shopping list: 

• Meals for the week at the top of the page 
• Produce 
• Meats 
• Dairy 
• Frozen 
• Non-perishable items 
• Misc. items

Here’s my digital version of my grocery list using Google Keep:

If you have not tried Google Keep to store notes, lists, or other reminders on your phone you are missing out. It’s my favorite hidden gem to organize my notes.

5. How to Meal Prep: My #1 tip

Now that you went grocery shopping, unloaded all the groceries (in less than 2 trips because let’s be honest, taking multiple trips is the WORST!), it’s time for my ultimate meal prep tip. 

The Best Meal Prep Tip is To Wash Your Fruits and Veggies

You’re probably thinking, wait what? That’s it?! 

Yes. Hear me out. 

If you are anything like me, my future self the “planner version” created the grocery list for the week, and she is quite different from “I could use a little treat.” version of my future self. Fast-forwarded to garbage day, and you’re more than likely throwing out all those fruits and veggies that have started to go bad. It’s happened to me. 

And now?

That’s why I prep my fruits and veggies immediately after I grocery shop.

I wash my berries and put them in a different container. (Anyone have thoughts on vinegar soaking? I don’t know if you are or if you aren’t supposed to. DM me on Instagram.)

I store my fruit in glass containers. Then I wash, cut, and store my veggies as well as any fresh herbs. By doing this, I find that I am way more likely to eat it and use the fruits and veggies I buy because they are simply more accessible to me. And as the saying goes, failure to plan is a plan to fail.

If I skip out on my Sunday fruit and veggie meal prep I pay for it all week. 

While there are many ways to meal prep, I find that the simpler version works best for me. I personally don’t love eating the same thing every single day or reheating leftovers.

I focus on the meal ideas we are going to have for the week, prep the produce, and take it day by day from there. 

It’s also important to recognize the first week might go really well because the routine is new and you’re feeling excited, but come the third or fourth week it might slip to the wayside again.

That’s ok.

I’ve been there many, many times.

It’s all about asking yourself, “Why do I want to do this?” and “What does the version of me that is at her healthiest do daily?”

And then go out and do it.

Get curious. Do you want to meal prep to save time? Eat at home more? Save money? Know where your food is coming from? Or are you a busy wellness professional with a family and a full life?

If you’re a wellness professional looking to leverage your time and create a remarkable online presence that matches the quality of your in person services, I’m Sarah. I help wellness professionals show up online in a way that works for them. You can learn more about my services here.

The Second Best Meal Prep Tip is To Cook Your Proteins

Taking at least an hour to prep and cook some protein sources will help you later. The best part of prepping protein on Sunday, is you have it ready to go and use in different dishes. Especially if your plans for dinner change.

The Third Best Meal Prep Tip Is To Make Muffins

Muffins. Or any breakfast-related baked good for that matter. They are my favorite snack to have on hand. Perfect for my 2 kids, portable, and fast.

Our household is also big fans of protein balls made with oatmeal.

Essentially, my tip here is bake something that would be convenient for you to grab-and-go throughout the week.

You got this.

I love the feeling when it’s Tuesday. I’m exhausted from using my gifts with my clients and strategizing. And I am so thankful I prepped my food on Sunday. That’s why I do it.

Rooting for you,

Sarah

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