How-To: Sunday Meal Prep

· Setting the Tone for a Healthful Week ·

January 18, 2019

Do you think of Sunday as the first day of the week? Or do you think of it as the weekend? Or do you subscribe to the widespread notion of Sunday Funday? It’s all good! I think of Sunday as a prequel. It sets the stage with everything that has to come beforehand in order to see your healthy eating strategies play out in real time during the busy work week. You know those folks you see at work with their healthy snacks? They had to prepare in advance in order to be healthy today.

So what’s actually going on in thereβ€”on Sunday afternoon, in your kitchen? Here’s what I’m prepping every Sunday over at my house.

GREEN SMOOTHIE

I’ve been drinking green smoothie since what feels like the beginning of time. It is an integral part of my healthy eating lifestyle. Enjoyed in the morning, it sets the tone for a healthy day. It’s hard to pile anything unhealthy on top of green smoothie. Similarly I enjoy green smoothie in the middle of the afternoon if a hankering hits a few hours after lunch. Teen girls learn how to make this simple smoothie for themselves in the morning before school at Happy Hungry Journey cooking lessons and retreats.

BAKED (OR STEWED) FRUIT

I chop up 4-5 medium sized fruits of the following. Sometimes it’s a mixture! I love apples, pears, and Fuyu persimmon (the firm persimmon that doesn’t make your lips pucker!). Then I dollop coconut oil over the top, drizzle with maple syrup, and dust with cinnamon. Bake at 350 for 25-30 minutes. I stir a couple times to distribute the coconut oil evenly.

HOMEMADE GRANOLA

Take the said baked fruit from above and layer with my homemade granola in mason jars for on-the-go for yourself and your kids. Here is my recipe for a Peanut Butter Cacao Rawnola, though for everyday I do more of a cinnamon flavor profile with almond butter. I’ll have to make it for you sometime! Let me know also if you want to try a sample of my homemade Cashew Yogurt.

MUFFINS, PORRIDGE, or OVERNIGHT OATS

Check out my recipe for my most popular muffin for clients. It’s gluten-free and vegan with no white sugars! If I’m not making muffins, I’ll make a quinoa porridge (quinoa, almond milk, maple syrup, coconut cream, vanilla, cinnamon) or Overnight Oats.

HUMMUS / DIPS / SPREADS

I’m a snack monster, so it’s essential that I have some kind of protein rich yummy dip or spread ready to go at all times. It can be Classic Lemon Hummus or one of my dips pictured above. Recently I shared the link to my Maple Beet Hummus. I haven’t shared my recipe yet for the Roasted Carrot Spicy Harisa Spread.

BLISS BITES

Bliss Bites are insanely delicious on their own, or they make a lovely pairing on a fruit platter. My most popular flavors are Raw Cacao or Golden Ginger Turmeric. They are so easy to make in the food processor and are so easy to transport for on-the-go.

Check out my newest wellness offering, my Empower Program! We’ll make everything in this post together in your kitchen to set you and your family up for a healthy week! There are other elements to the program like The Great Kitchen Sweep, Going Paperless, Shop Til We Drop, and more! Check it out here.

Which of these do you think you could easily add to your Sunday meal prep routine? What’s going on over in your kitchen on the weekend to get ready for a healthy week? What would you add to this list? Please share your tips in the conversation below.

January 18, 2019

Marisa LaValette

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