25 Sunday Meal Prep Ideas for the Week: Lunches, Dinners and Snacks

A veggie bolognese with grated extra-firm tofu, plenty of vegetables and spinach, simmered long and slow to make a big batch. Grate the tofu on the large holes, that’s where it all happens. It freezes really well!

A creamy pasta salad with tuna, hard-boiled eggs, green pepper, tomatoes and parsley. Rinse the pasta under cold water and let the salad chill in the fridge before serving. Perfect for quick lunches!

A big sheet pan of potatoes, carrots, onions and grilled sausages, with asparagus and fennel added in the second stage. Everything cooks on the same pan. Mix different kinds of sausages for more flavor!

Fried rice with chicken, carrots, celery, mushrooms and snow peas, seasoned with soy sauce. Cook the rice the day before, it separates better in the pan. One big pot that takes care of your lunches!

Pearl couscous with chickpeas, cucumber, juicy pears, bocconcini and pesto. Cooked al dente and rinsed under cold water, it stays firm. A lunch that’s a nice change from sandwiches!

A whole chicken rubbed with a spiced butter of brown sugar, rosemary, garlic and chili powder, cooked in the air fryer. Dry the skin well first so it crisps up. Cook it on Sunday and fill your lunches for the week!

Thinly sliced red onions pickled in a mix of vinegars, honey and peppercorns, right in a jar. Ready fast and kept in the fridge, they brighten up salads, burgers and anywhere it’s socially acceptable!

Moist carrot muffins made with whole wheat flour, applesauce, cinnamon and ginger. Mix just enough to moisten the batter so they stay tender. Just what you need to fill the lunch boxes!

A pork tenderloin coated in brown sugar, smoked paprika and ground mustard, cooked in the air fryer until it’s pink in the middle. Rest it under foil before slicing. Great for dinner or for lunch!

A homemade loaf made with a multigrain mix of spelt flakes, oats, quinoa, flax and sunflower seeds. Ideal for the week’s lunches, as toast, in sandwiches or next to a bowl of soup!

A chili made with medium-lean ground beef, kidney beans, corn, bell pepper and seasoned tomatoes, flavored with cumin and chili powder. One big pot that saves your week and never disappoints!

My mom’s Quebec-style macaroni, with ground beef, crisp carrots, celery and broccoli, soy sauce and herbes de Provence. One big pot of comfort that feeds you all week long, and it reheats beautifully for lunch!

Boneless chicken thighs, well seasoned and grilled on the barbecue, staying juicy. You cook them once and use them a thousand ways: in bowls, in salads, with pasta. The base of your lunches!

A marinade of Greek yogurt, garlic, lemon, parsley and oregano, ready in minutes. It works with chicken, pork, beef, lamb or shrimp. Season boldly, the yogurt soaks up the salt, and let it marinate in the fridge until you’re ready to cook!

A hearty soup with ground beef, pearl couscous, parsnips, acorn squash and celery. Filling, and it freezes well. The beef cooks right in the broth, no need to brown it first, so it’s an easy soup to put together!

Chicken browned then simmered in coconut milk with tomatoes, carrots, garlic, ginger and cilantro. Serve it over basmati rice. Brown the chicken well at the start, it builds so much more depth!

Oven-baked pork meatballs with no egg or breadcrumbs that still hold together, glazed with a reduced soy, honey and orange sauce. Use medium-lean pork so they stay juicy, and they cook in the oven, the pan or the air fryer!

Burritos with very thinly sliced fondue beef, Mexican rice with smoked paprika and cumin, and cubes of halloumi. The beef cooks in just minutes. Homemade tex-mex that’s a little different!

Black and white beans, pan-browned corn, cherry tomatoes, bell pepper, red onion and cilantro with a dressing. It’s even better the next day, once the flavors have had time to mingle, so it’s great to prep ahead!

Moist zucchini muffins nicely spiced with cinnamon and nutmeg. A two-temperature bake gives you a beautiful domed top. No need to squeeze the water out of small zucchini before mixing them in!

Energy balls made with oats, peanut butter and honey, plus chocolate protein powder and chocolate chips. It all mixes in one bowl, no baking. The afternoon snack is sorted for the whole week!

A smoked ham and white bean soup with Parmesan, celery and carrots, ready fast with simple ingredients. It’s even better the next day, so it’s perfect to make ahead and pack for lunches all week!

Basmati rice with broccoli roasted in soy sauce and sesame oil, chickpeas, bell pepper, red onion and bocconcini. A complete, crunchy lunch you eat cold, no reheating needed, so it’s ideal for the office!

Pork tenderloins browned in a pan, slow-cooked in a honey, garlic, soy and maple sauce, then shredded. Don’t skip the pan step, it makes all the difference. Over rice or in a sandwich!

Homemade chewy bars with date puree, oats, cashews, almonds, coconut and cranberries. Let the dates cook down until the liquid is almost completely gone, that’s the key to bars that hold together!