Sunday Meal Prep – Easier meals this week!

Sunday Meal Prep - Easier meals this week!

This week I chose to cheat a little and also have much of my meal prep done ahead in the freezer. 

My meal prep is done for all of our meals, so there are some breakfast, lunch, supper and snack preparations happening in this post each week. 

The cheating part was to pick up 2 rotisserie chicken for $15. This will give us 3 supper time meals, 2-3 lunches and a big pot of chicken and veggies soup.

Being on a fairly strict eating plan at the moment, getting my body back to cleaner eating and building muscle, my meals are pretty focused on Chicken and Fish. That being said, I also purchased a large bag of frozen white fish for $9, this will be for a couple supper time meals for the family and some for future lunches for myself. You can see details in Our Weekly Meal Plan.

As I get back on track and continue to tweak the family meals to become healthier, I will also switch our buying to more local and fresh food. So much to figure out and try to budget for. One step at a time....I keep repeating that at every turn in this process.

What I did to prep this week:
  • Boiled 6 eggs
  • Removed all chicken from 2 rotisserie chicken
  • Boiled chicken bones for stock
  • Made Chicken Veggie Soup in slow cooker
  • Baked 2 loaves of bread
  • Baked one batch of Buttery Biscuits
  • Portioned celery, carrots and cucumber for grab and go snacks
  • Spinach one bag cooked and portioned for 4 supper meals.
  • Hamburger patties made and frozen (1 lb extra lean ground beef = 5 burgers)
  • Cook 8 oz of fish for a couple lunches this week
  • Grapes, washed and some portioned for kids snacks, rest on the counter for quick snacks at home
  • Roasted veggies (zucchini, sweet potato and carrots)
Already prepped in freezer or cupboard:
  • Cooked and portioned quinoa and rice for my lunches
  • Fried up Onions & peppers (with a little coconut oil) portioned and frozen, for use in omelets at breakfast or evening snacks
  • Pancakes and breakfast burritos for the kids
  • Smoothie bags (fruit, spinach and yogurt) to pop in blender with some juice or coconut milk
  • Snacks portioned and bagged (almonds)

When there are prepped options in the fridge and freezer, I find it much easier to stay on track and make healthier decisions when it comes to food.

Do you meal prep? What are some items you prep every week?

Meal Prep (Wednesday this week!) March 1

Okay, a little late to the party this week. We spent the weekend away in PEI (blog post coming about our Weekend Wanders) and we have been eating out of the freezer for the past 2 days. So today is Meal Prep Wednesday!

By eating what we have had on hand for the past few weeks, we have not only saved money at the grocery store, but also cleaned out our freezer quite a bit. I am going to completely clean out the fridge freezer today, so only prepped meals are in there. We have a deep freeze with other meals and frozen items in our basement. Boy, does it feel good to get organized!!

Meal prep is the key for us to stay on track. Always having something healthy to grab when needing a little snack is so helpful, and even half prepped meals make a huge difference when running for kids sports 4 nights a week and weekends. 

Here's the list of what I am planning on doing today. Some of this is for just me, or the rest of the family, some is for everyone. (4 year old in the house may mean this gets done over 2 days  craft bags to the rescue!)

  • Baking 8 Chicken Breast - adding seasoning, no sauces.
    (some to freeze sliced and weighed, some for meals this week)
  • Boiling Chicken Broth to make soup (I had 2 rotisserie chicken carcasses in the freezer for this, I keep them and use later.)
  • Homemade hash browns (supper tonight and some to freeze)
  • Boiling 8 eggs for snacks/breakfasts
  • Frying up Onions & Peppers to freeze for omelets and to add to pasta, rice or quinoa
  • 4 jars of overnight oats
  • Spinach Bowls or salads
  • portion almonds & dates
  • Large batch of Quinoa cooked and freeze portions
  • Large batch of Rice cooked and freeze portions
  • Batch of Pancakes to freeze
  • Make pack of Homemade Freezer French Fries 

Here are some pics of what I have done so far... (Noon on Wednesday)

 Homemade hash browns, seasoned and cooked.

Chicken baked and portioned to freeze. I had 10 portions total, 5 in fridge & 5 in freezer.

Potatoes soaking in cold water, prep for Homemade Freezer French Fries.

Almonds in 1 oz. portions.

  • Chicken soup cooking in slow cooker, Rice in microwave and Quinoa on stove at the moment.
  • Fried up Onions, peppers and a few mushrooms. Divided and frozen for later use.
  • 8 Eggs boiled and in fridge.

And this is what Clayton was up to while I did all this 🙂

Off to have a little dance party break and then back to prepping. 
Have a great week and I will be back on Sunday next week, with our meal plan and prep.

Our Weekly Meal Plan – Feb 12 thru 18


  • Go through flyers for best prices. Also check online for specials at local butchers, farmer's markets, bakeries and shops.
  • Check freezer, fridge, pantry and make as many meals as possible with these items and items on sale this week.
  • Make menu and shopping list.


I usually use this format to plan. Not assigning a day to the meal, but rather having everything prepped to make whichever I feel like doing that day. Here is my plan for this week. Recipes will be added as well, as I get them photographed and posted.

There are some alterations included for my meals, as I am starting a new meal plan for me in my weight loss journey. Minor adjustments to keep me on track.

Supper Time Planned Meals: February 12 to 18
  • Roast Chicken, Potatoes and Veggies (spinach salad for me)
  • Salmon and Rice (Salad for me)
  • Chicken Fajitas (mine wrapped in romaine lettuce)
  • Chicken Soup and Biscuits
  • Pasta with pesto and Tuna Salad (Tuna salad in lettuce for me)
  • Burgers with Baked Potato and Carrot Fries.
Lunch Time:

Our lunches are usually salad or wrap with some kind of protein (Chicken, Tuna, Egg, etc), or leftovers from supper. School lunches are usually NOT sandwiches, as my oldest does not like them.

So I get creative with what we have on hand. Meat chunks, grape tomatoes, cheese cubes, cut up veggies, etc...

Breakfast Time:

We have options ready and available.

  • Breakfast Burritos
  • Banana Muffins
  • Boiled Eggs
  • Omelets (onions, mushrooms and peppers cooked and frozen)
  • Toast
  • Overnight Oatmeal
  • waffles (Clayton eats these most days. I have to start making our own....goal for another week!)
  • yogurt, fruit, cereal always an option


  • Apples (with peanut butter)
  • Sliced Peppers, Celery & Carrots
  • Almonds
  • Dates
  • Cereal Bars /  Granola Bars (kids)
  • Protein Balls
  • Crackers & cheese
  • Yogurt
  • Boiled Eggs


Once again this week, I didn't purchase much. Most of our meals were planned around what I had on hand in the freezer and pantry.

  • Eggs $1.77 x2 dozen
  • Peppers 2pk 50% off $1.50
  • Baby Spinach $4.99 (FREE with gas receipts @ Sobey's)
  • Waffles x2 $1.49 (FREE, gas receipts)
  • Avocados x2 $1 (FREE, gas receipts)
  • Carrots $1.49
  • Tortillas $3.50
  • Block Cheese $3.99 x4 (stock up)
  • Whole Chicken $8.26
  • TOTAL SPENT: $34.25


  • Salmon (frozen)
  • Yogurt
  • Frozen blueberries
  • Clementines
  • Apples
  • Crackers
  • Almonds
  • Dates
  • Onions
  • Potatoes
  • Bacon (for breakfast burritos)
  • Pesto
  • Pasta cooked in freezer


Here is the list of what I did for prep this week.

  • Boil 6 eggs, cool & store in fridge.
  • Bake muffins
  • Make 6-8 breakfast burritos
  • Cook up onions and peppers to freeze for omelets
  • Mix up and freeze protein balls
  • Cook Chicken
  • Make soup from chicken bones
  • Portion dates and almonds for snacks.
  • Make bread rolls for school lunches

Sunday Meal Prep January 29

Sunday Meal Prep January 29

Meal Prep To Match This Week's Meal Plan
I have decided to start a separate weekly Meal Prep post with pics and details, here is the list of what I did. If you want to see my Meal Plan, CLICK HERE. I spend roughly 3 to 4 hours on Sunday prepping food for the week. This makes meals during the week so quick and easy. It is worth it to have everything ready.
  • Boil 6 eggs, cool & store in fridge.
  • Brown ground beef for Big Mac Salad, then store in container in fridge.
  • Mix up homemade Thousand Island Dressing 
  • Mix up and bake Meatballs. Divide into 2 freezer bags for 2 family meals.
  • Make 1 dozen Banana Muffins. Freeze 4. I had a helper making the muffins this week 🙂
  • Cook Chicken in crock pot. For supper with rice, and use bones and remaining chicken for soup, to be made later that evening.
  • Cook and freeze pasta for spaghetti and a box of penne for later use.
  • Make up 4 jars of Overnight Oatmeal.
  • Season and wrap pork tenderloin and freeze. Ready to cook later in the week.
  • Thaw 2 chicken breast in fridge for use in lunches this week.
  • Bake sub buns for lunches.
  • Make and freeze Pizza Dough.
  • Cut up celery and carrots into snack bags
  • Bake biscuits to have with soup and extra for lunches or snacks for the kids.


  • Boil eggs for 2 minutes, then remove from heat and let sit covered for 10 minutes.
  • While eggs are boiling I browned 1 lb of the ground beef. This takes about 10 minutes.
  • Next, I mixed up Meatballs and got them ready to bake in the oven. This takes about 15 minutes to prepare. Then they bake for 25 minutes. TIP: when cooking meatballs, line baking pan (with sides) with tinfoil and place a cooling wrack over the pan. Place Meatballs on cooling rack so fat drips off as they bake.
  • While meatballs are cooking, the chicken went into the slow cooker for supper.
  • Next, I set up my bread machine to make my dough for the sub buns. Once set up it works for alost 2 hours mixing, raising and kneed in the dough.
  • After that I whipped up a batch of banana muffins, while letting Clayton (4yr old) help with these. 10 minutes prep.
  • After removing meatballs from oven, I placed muffins in to bake for 20-25 minutes.
  • My next task was to cook pasta, I did a box of spaghetti and a box of penne. They took about 20 minutes.
  • Once cooked and drained, I rinse the pasta in cold water and then place in freezer bags with a little olive oil.
  • Muffins are removed from oven and placed on a cooling rack.
  • Now meatballs are cooled enough to divide into one freezer bag and a container in the fridge (they will be used for Spaghetti and Meatballs meal)
  • Veggies for snacks are peeled and chopped before put in snack bags for storing in the fridge.
  • I removed dough from bread machine and formed 4 subs and 3 buns (hamburger size). They bake for 25 minutes.
  • There were a couple red peppers and some grape tomatoes in the fridge that were starting to get old. So I put them in the oven on lower and they take a few hours to roast.
  • I then seasoned and wrapped the pork tenderloin with bacon and put in freezer. Ready to cook later in the week.
  • Took 2 cooked chicken breast out of freezer to thaw for use in lunches this week.
Once the chicken was cooked for supper, I carved it and then made soup with the bones. It is still cooking. I still have biscuits and spaghetti sauce to make.(I will use the roasted peppers and tomatoes in my sauce). I spent about 3 hours to complete all this and clean up. There are a few things now in the freezer for future weeks as well (meatballs, pasta and muffins).