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easy Sunday meal prep for a full school week - featured image

Easy Sunday Meal Prep for a Full School Week

  • Author: Sarah Wasserman
  • Total Time: 2 hours 45 minutes
  • Yield: 5 lunches 1x

Description

A simple Sunday meal prep system that saves time and sanity by prepping lunch components for the entire school week. This method uses whole ingredients and flexible components to create varied, healthy lunches without morning stress.

Ingredients

Scale
  • 2 pounds cooked chicken breast, seasoned with salt and pepper
  • 6 to 12 hard-boiled eggs
  • 1 pound turkey or ham slices (low-sodium if desired)
  • 2 to 3 cans tuna or chicken, drained
  • 1 whole rotisserie chicken
  • 1 package whole wheat tortillas
  • 2 cups cooked pasta (small shape like rotini or shells)
  • 2 cups cooked rice (brown or white)
  • 1 loaf bread or rolls
  • 1 package pita pockets
  • 1 bag baby carrots
  • 1 pint cherry tomatoes
  • 2 to 3 cucumbers, sliced into rounds or sticks
  • 2 to 3 bell peppers (any color), sliced into strips
  • 1 bag snap peas or snow peas
  • 2 cups broccoli florets
  • 4 to 6 apples, sliced and tossed with lemon juice
  • 1 bag grapes, washed and pulled from stems
  • 1 pint each strawberries, blueberries, or raspberries
  • 3 to 4 oranges, peeled and sectioned
  • 4 to 5 bananas
  • 1 package cheese sticks or cheese cubes
  • 1 package yogurt tubes or cups
  • 1 box pretzels or crackers
  • 1 bag nuts or trail mix (check school nut policies)
  • 1 box granola bars (at least 3 grams of fiber)
  • 1 container hummus or ranch dip

Instructions

  1. Wash and prep all produce: Wash fruits and vegetables in cold water with a splash of vinegar. Chop vegetables into lunch-friendly sizes. For apples and pears, toss slices with lemon juice and water to prevent browning.
  2. Cook proteins: Season chicken breasts with salt, pepper, and garlic powder; bake at 375°F for 20-25 minutes until internal temperature reaches 165°F. Cool completely before slicing or shredding. For hard-boiled eggs, place in pot, cover with cold water, bring to boil, cover, remove from heat, let sit 11 minutes, then transfer to ice bath. For rotisserie chicken, pull meat off bones and shred.
  3. Cook grains and pasta: Cook rice or pasta according to package directions. Spread on a sheet pan to cool quickly. Toss pasta with a little olive oil to prevent sticking.
  4. Portion snacks and extras: Use small containers or silicone cups to portion crackers, pretzels, nuts, dried fruit, and dips (about 2 tablespoons each for dips).
  5. Assemble lunch components: Use a bento-style approach with each container having a protein, carb, vegetable, fruit, and snack. Store components separately for mix-and-match variety.
  6. Label and store: Use masking tape and marker to label containers. Store all lunch components in one section of the fridge. Freeze items like yogurt tubes and granola bars to double as ice packs.

Notes

Start with a few components and adjust based on family preferences. Keep wet and dry ingredients separate to prevent sogginess. Use the freezer strategically for prepped sandwiches, wraps, and fruits. Invest in good ice packs. Prep for the whole family to save money and reduce takeout.

  • Prep Time: 2 hours
  • Cook Time: 45 minutes
  • Category: Main Course
  • Cuisine: American

Nutrition

  • Serving Size: 1 lunch
  • Calories: 465
  • Sugar: 15
  • Sodium: 600
  • Fat: 12
  • Saturated Fat: 4
  • Carbohydrates: 45
  • Fiber: 8
  • Protein: 38

Keywords: meal prep, school lunch, Sunday meal prep, lunch box, bento, kid-friendly, healthy lunch, easy lunch, family meal prep

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Find it online: https://flavorfullrecipes.com/easy-sunday-meal-prep-for-a-full-school-week/