I love those rare days when I feel full of energy and ready to make a delicious, healthy meal from scratch! But, let’s be real - many days, after nonstop meetings, errands, and work, I come home exhausted, hungry, and totally unmotivated to spend a long time cooking. In this situation, there are a few options: snack on the random items in the pantry or pick up overpriced take-out. Both of these always seem to leave me feeling unsatisfied and frustrated because I want to eat healthy and feel great - I just don’t always have the time or energy!
Fortunately, eating healthy doesn’t have to mean whipping up a gourmet meal every night. All it take is a little prep and planning ahead of time to set your whole week up for success. Your future hungry and tired self will thank you - I promise!
As someone who wants to eat healthy but has little time to spend in the kitchen each night, I have leaned on the 90-minute Sunday ingredient prep method. All I have to do during the week is pull the final details together, without dedicating the full evening to cooking. The meals taste fresh and I am able to enjoy many different flavors. No more last-minute stress, no more sacrificing health for convenience!
Scroll to the bottom of this guide so you can get the details on the 90-minute Sunday ingredient prep to save yourself time throughout the week.
Question of the Week
What is your favorite meal of the day and why?
Let me know in the comments below.
While you are thinking about your favorite meal, remember that grace & greens is here to help you live a healthier life - one meal at a time. Be sure to subscribe so you can get closer to making your dreams a reality.
Menu
Let’s make it easier for you to eat healthy, nourishing meals every day this week!
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Before we jump in to the details, here are a few things to note so that we can make these recipes work best for you1:
Dietary restrictions? All of these meals are gluten-free & dairy-free and packed with veggies. For a more plant-forward option, swap the protein for beans.
Each recipe yields 4 servings—2 for dinner the night you cook and 2 for lunch the next day.
Cooking solo? You can freeze two servings for later or share meals with a friend.
For families, simply double the recipes to get two full meals on different days.
This meal plan starts Sunday night and ends Friday night. The weekends are for you to choose, or reuse something from the week.
Grocery List
To make your grocery shopping easier, I recommend copying this and adding it to your notes on your phone.
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Fruits & Veggies
1 bag spinach (breakfast)
1 bag of oranges (breakfast)
1 bag sweet potatoes (breakfast)
2 English cucumbers (breakfast)
1 bunch chives (breakfast, stir fry)
3 limes (stir fry, tacos)
1 small bag sliced carrots (stir fry)
1 bag snow peas (stir fry)
1 bag cabbage slaw mix (stir fry)
2 zucchini (salmon bowl)
1 head of asparagus (salmon bowl)
1 bag brussels sprouts (salmon bowl)
1 head broccolini (med bowl)
2 packs white sliced mushrooms (med bowl, tacos)
1 lemon (med bowl)
2 spaghetti squashes (pasta)
1 yellow onion (pasta)
4 avocados (tacos)
3 mixed bell peppers (tacos)
1 head of butter crunch lettuce (tacos)
1 bunch cilantro (tacos)
Protein
1 dozen eggs (breakfast)
2.5 lbs 93/7 ground beef (breakfast, stir fry)
3 lbs 93/7 ground turkey (med bowl, pasta, tacos)
1.5 lbs chicken breasts (nourish bowl)
Frozen
1 bag frozen Mediterranean veggies (med bowl)
Packaged Goods
2 packs of seaweed snacks (salmon bowl)
1 bag brown rice (salmon bowl, stir fry, nourish bowl)
1 bag white rice (med bowl)
1 can white beans (med bowl)
1 can fire-roasted and diced tomatoes (pasta)
1 tube or can of tomato paste (pasta)
1 bag of Bean Vivo salad toppers (nourish bowl)
1 bag Lunderberg Fly By Jing rice (nourish bowl)
1 bag of almond flour tortillas (tacos)
Pantry Staples Checklist
almond butter (breakfast)
avocado mayonaise (stir fry)
crunchy chili oil (stir fry, nourish bowl)
extra virgin olive oil (Get $5 off of Graza here)
spices: garlic powder, onion powder, salt, pepper, red pepper flakes, paprika, chili powder, dried oregano, cumin, ginger powder
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Cook Less and Enjoy Healthy Meals More
Spending just 90 minutes on Sunday can set you up for an effortless, healthy week. Here’s exactly what I do to keep my meals stress-free:
Sunday Night Prep: Bake salmon and all of the roasted veggies.
Breakfast Prepped in Advance: Cook ground beef and spinach. Bake sweet potatoes and prep cucumbers.
Veggies Ready to Go: Wash, peel, chop, and bake as many veggies as you can at the beginning of the week. (Using your oven less throughout the week and saving you time)
Effortless Weeknight Dinners: Prep a big batch of rice, make the meatballs and chicken. (Batch cook now, so dinner is just heat-and-eat later!)
Your efficient home kitchen is setting you up for a healthy and successful week. You should be proud of yourself for prioritizing your own health, so you can do all the other things that make up your wonderful life with the energy they deserve.
I’d love to see what you create! Tag me on TikTok, Instagram, or YouTube so I can celebrate your healthy meals with you.
Thanks for reading and I hope you have a great week,
Grace Barker
Extra! Extra! Read all about it!
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This Week’s Recipes
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