10 Sunday Meal Prep Recipes For Busy Mamas


Cooking ahead of time isn't just a time-saver, it's one of the best strategies to stay on track with your healthy eating goals. That 3:00 - 6:00 p.m. "witching hour" when the little people are bouncing off the walls is just not the time you want to be digging around in the fridge, wishing you had taken meat out of the freezer. Then ordering pizza.

You know what I mean.

Why prep?

One of the first steps I take with my Online Training clients is to work on the life-changing practice of Sunday meal prep. It might be Monday for a mama on mat leave, or Saturday night -- it doesn't matter -- but it's 2-3 hours of cooking, done ahead of time when your schedule allows.

What happens when you do this? Quite simply, you eat better. You stop cravings in their tracks, you lose fat if that's your goal, your children eat better, you feel less anxiety, you eat more vegetables and protein than you ever would or could without planning and prepping... and that means your health, mood and energy levels go through the roof

Sounds pretty awesome, right?

Maybe you're thinking, "I don't have 3 hours on Sunday to cook because laundry/ballet/soccer/housework/workouts/etc."

I get it. Really. I have 3 kids. We have laundry/ballet/soccer/housework/workouts/life too.

But I know I'm not going to order takeout 7 days per week. Which means I'll need to devote about, or at least, 30 minutes every weeknight to cooking dinner. Plus, if I don't want to subsist on Starbucks egg white & feta wraps and canned soup, I'm going to need to put together breakfasts and lunches. Then there are those freaking kids and their litterless lunches and round-the-clock snacking habits.

If I can do this work in one efficient window on Sunday, all I need to do the rest of the week is combine things I've prepped to make delicious bowls of goodness, to fill up lunch boxes, and to throw together dinners. 

It's not 2-3 hours lost. It's anxiety lost. Needless calories lost. Stress lost. Money saved. Time saved. Sanity saved. Our family nutrition saved.

10 meal prep recipes to get you started.

Here are 10 of my favourite recipes to prep on a Sunday, and some of the go-tos I recommend to my clients when they get started with the meal prep habit for the first time.  

Dry Poached Chicken Breasts


Are you struggling, mama?

  • If you know what you should be eating but can't seem to find the willpower;

  • If you keep saying "Next Monday will be different!" And then it's not;

  • If you're pregnant and not sure how to customize your eating & exercise;

  • If you're on maternity leave and want to learn how to cook and feed your family plus manage your workouts when you go back to work;

Just reach out & send me an email.

Our totally personalized Online Training combines nutrition, personal fitness training AND mindset/time management.

Online Training is available from your home, is way less expensive than you might expect, and has helped mamas from all walks of life feel amazing, lose fat, and revolutionize the way they see exercise and nutrition, and their bodies.

Love your body. Lower your stress. Lose the "diet" mentality. I can show you how.

Let me know how I can help!

xo - D.