How do you spend your Sunday? Do you want to learn to food prep like a boss? For a lot of people, Sunday is a day for organising and preparing for the week ahead. These days we are all so busy that I find taking some time on a Sunday to start the week feeling a step ahead is always a win in my eyes.
Make a great habit.
Meal plan template on a fridge
Spending some time in the kitchen on a Sunday is a ritual that saves time and helps people stay on track with their meals and food choices. When food is readily available you’re less likely to make poor food choices and lean towards the quick, easy option…..which is usually not the healthiest option. Sunday Prep looks different for everyone: My # 1 tip: Find what works for you! Let me share a few ideas of what works for me and maybe you can tweak it to suit you and your family.

Learn to food prep like a boss with these top tips.

Meal Planning

Thinking ahead, planning meals really helps save time and energy throughout the week. Write it down in the family diary/ calendar so everyone knows what’s on the menu. Consider work and commitments.


Be prepared. Having a list written after you complete your meal plan is the easiest way.

Online Delivery or Click and Collect

groceries being delivered

Try online delivery for your groceries- or even click n collect. Seriously – if you haven’t tried this yet. DO!!! Total Game changer! Not only do you avoid the bright lights and alleged specials – you can keep an eye on your total spend on your shopping and avoid the lure of the junk food aisle – avoiding any spontaneous bad decisions. It also gives you back time in your week.

Don’t want delivery? See if your local Coles or Woolworths does Click & Collect. Order your groceries online, arrange a pickup time and if you have a great store they bring the groceries out to you and put them in your boot!

Prefer your fruit and veg from the greengrocer? Find a local greengrocer who delivers or does Click & Collect too – live on the Central Coast then Fruit for All can sort you out.

Food prep like a boss

I like to wash and cut up vegetables and fruit that we will enjoy through the week. Carrot sticks, celery sticks, capsicum, snow peas, watermelon. Having fresh fruit and veg is a great way to quickly pack lunches or snacks on the go.

Wash your salad leaves and put in containers, this saves space in the fridge and time during the week. It also helps reduce waste. Even better food prep tip – only have clear containers – that way you can see everything you have on hand and not waste as much produce at the end of the week when you find that container at the back of the fridge – you all know the one – a little furry and a little stinky.

Get baking

Bake one to two snacks – something with protein in it. Protein cake/ protein Bar/ Protein Balls are my fave! See Tiff’s Peanut Butter Banana Cake recipe here.

Boil some eggs

Not only are they nutritious but they are the perfect snack on the go and great to add to salads for lunches or dinners.

Easy to make healthy treats

Make a treat, maybe some chocolate, biscuits or some muffins. Having these ready to go when you have the urge for a treat really helps! You know exactly what ingredients have been used and don’t have to worry about hidden nasties. Lots of treats or baked goods can be stored in the freezer too.

Spending a couple of hours on a Sunday doing this makes me feel accomplished and ready to smash another healthy week.

My favourite foods to prepare on a Sunday

Protein Balls at the Wellness Cafe

  • Muffins
  • Egg Muffins
  • Vegetable Sticks
  • Boiled Eggs
  • Baked vegetables
  • Granola

Hope these tips can help you food prep like a boss!