Sunday meal prep: a weekly menu people actually eat

Meal prep fails on Wednesday, not Sunday. Sunday you have hope; Wednesday you open a box that looks like a lab and you order in. This guide is for a real kitchen: one oven, two burners, and no desire to think Monday to Thursday.

One protein (chicken, chickpeas, tofu, baked tuna, mince), one vegetable that lasts (broccoli, courgette, pepper, cauliflower, carrot) and a carb that does not sulk (rice, quinoa, short pasta, potato). Different mixes each day: that is variety without twelve recipes.

Oven at 200 °C. Protein and veg go in together if you cut them similarly. Rice in a pot meanwhile. A soffritto so not everything is dry roast. Dressings in jars: yoghurt-lemon, soy-honey, vinegar-mustard. Dress when you eat, not on Sunday.

Lettuce and avocado do not travel five days. Raw tomato gives up. Chicken and rice, cooled and covered, last 3–4 days. Fish, 2. Label the day. That is not being precious; it is not playing roulette.

Oats, yoghurt, fruit, hummus, cheese, nuts. Meal prep is not only a hot box. A decided breakfast beats a €3 croissant that does not fill you.

A €20–30 Sunday shop (store brand, seasonal, frozen veg) covers four lunches for one. A whole chicken beats breast on price. Jarred legumes are not less dignified than a 12-hour soak if you rinse them.

On FlexChar this page sits next to 15-minute recipes and al dente pasta: prep is the skeleton, fast food is Friday’s rescue. We update when searches move: air fryer, batch cooking, dinners for two.