5 Things to Prep on a Sunday

Post by Olivia Martino, Registered Dietitian and Owner, Nourish Northwest


It’s the time of year when I see my clients wanting to cook a bit more.  This is so exciting for me!!!!  The weather is getting a little chillier and something about roasted squash and warm soups sounds so soothing.  Everyone is feeling ready to hunker down and spend some more time indoors.  The only problem is, work schedules don’t get any lighter and obligation lists continue to grow.  Many people still feel as though they do not have the time to prepare meals, especially things like stews and roasted veggies that take awhile.  We talk a lot around here about batch cooking over the weekend to prepare for the week ahead.  I was discussing this method with a client today and dug out an old handout that I hadn’t used in awhile but really like.  The idea is that you get a ahead on a Sunday by cooking a few things that you can repurpose and use as components of a meal throughout the week.  This practice is a little different than batch cooking full meals, as some people get really tired of eating the same exact thing over and over again.  Give it a try!


5 Things to Prep on a Sunday



Roast veggies together of similar densities

  • Roast a bunch of veggies together on one pan following the method below:THE BASIC VEGETABLE ROASTWorks well for: All root vegetables, sweet potatoes, potatoes, cauliflower, broccoli, and winter squash.Method:Preheat the oven to 400 degrees F. Put all the vegetables in a large baking dish or rimmed baking sheet. Make sure they are in a single layer. Season well with salt, black pepper and herb sprigs, if you like. Drizzle generously with olive oil, and toss them with your hands to coat evenly. Put the baking dish in the preheated oven and cook, stirring the vegetables occasionally, until they are tender and golden brown, about 45 minutes.


  • Wash and Chop other veggies that you don’t want to roast but will use in other recipes, such as onions, garlic etc.  Store in airtight containers.




Make a pot of grains that you can use to make bowls, or as a base to stews and curries, or as a breakfast porridge. Examples are:

  • Quinoa
  • Brown Rice
  • Polenta
  • Oats
  • Other whole grains: farro, barley, wheat berries, sorghum




Chose one or more proteins to cook ahead of time and add to dishes or salads throughout the week

  • Beans (Chickpeas, lentils, black beans)
  • Chicken
  • Tofu/Tempeh
  • Eggs (hard boil/egg salad)
  • Beef/turkey/fish




Make one big pot of veggie packed soup that you can eat for lunch or dinner until you get sick of it.  Then stick the leftovers in a freezer for a back up dinner for nights you didn’t plan ahead!  Some of our favorites are:




Make a big salad that will hold up well throughout the week.  This typically means using veggies with a lower water content and hearty greens.  If this is going to be a full meal, make sure it has protein in it!  Some of our favorites are:

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