Sunday Meal Prep

Cheap. Quick. Healthy-ish.

One of the most important things we do on Sunday is meal prep for the week.  But I’m sure you can all relate when I say sometimes weekends are busy so spending hours on a Sunday meal prepping for the week is something that just doesn’t happen.

I wanted to share our recent “go-to” meal prep for Sunday’s when we get home late.  Below you will find breakfast, morning snack, lunch and afternoon snack.  This can all be prepped in about and hour for under $5 per person per day and under 1,200 calories per person per day.  I’ve also included our Wegmans grocery list at the bottom of this post!

Breakfast: $1.25 per serving and 280 calories per serving.

  • Avocado Toast:
    • 2 slices of bread (your choice calories are based on my 7 sprouted grain bread)
    • 1/2 Avocado
    • Lime Juice
    • Salt & Pepper
    • Sriracha

Morning Snack: $1.06 per serving and 105 calories per serving

  • Frozen Fruit: Serving size and fruit of your choice.
    • Mine is based on 1.5 cups of mixed berries

Lunch: $1.75 per serving and 492 calories per serving

Afternoon Snack: $0.83 per serving and 260 calories per serving

  • Cliff Bar- Chocolate Chip Peanut Crunch
    • If you are looking to reduce calories I would recommend replacing the Cliff bar with something like the following:
      • Nutritional Shake (my personal favorite is 190 calories with water)
        • Keep in mind this will increase your budget per day
      • Vegetables like carrots, celery, etc…
        • Keep in mind this will decrease your budget per day


As promised, below is our four day grocery list for two.  We have found that we eat out for lunch or have leftovers for lunch at least one day a week and were wasting meal prepped food so that’s why we didn’t stick to a typical 5 day week.

Wegmans Grocery List (under $50)

  • 4 Avacados ($6.00)
    • Wegmans Family Pack of four = $4.00 ($5.00 if you buy organic)
    • OR… I’ve found sometimes if you get a pack of 4 they all ripen at the same time so I will hand pick four and pay $1.49 each so they don’t go to waste ($5.96)
  • Swiss Chard ($5.98)
    • We mix it up and get one bunch of red swiss chard and one bunch of green swiss chard ($2.99 each)
  • Loaf of Bread ($4.00-ish**)
    • You can save money here by buying less expensive bread but we try to stay away from white bread.  We buy one loaf for each of us every two weeks.
      • Derek prefers Rye bread.  We choose Wegmans Organic Rye Bread ($4.00)
      • I prefer 7 Sprouted Grains bread from the nature section ($5.49)
  • Italian Sausage ($6.00-ish)
    • Mild Italian Sausage.  The kind we buy is $3.99 per pound.  We buy approximately 1.5 pounds.
  • 1 Box Whole Wheat Penne Pasta ($1.99)
    • We choose Wegmans brand for $1.99.
      • You can save some money with a different type of pasta.
      • Or could be more if you buy gluten free
  • Cliff Bars ($9.99)
    • Typically get the ones with 12 in them so rolls over into all five weekdays and into the weekend for on-the-go.
  • Frozen Fruit ($8.49)
    • One family pack of frozen fruit has about 13 servings so you only need one bag but just like bread, we prefer different so we buy two every other week.
      • Derek prefers mixed fruit (pineapple, mango, peaches, strawberries)
      • I prefer mixed berries (blueberries, black raspberries, red raspberries, strawberries)

**Other items you may need to buy if you don’t have them in the house include:

  • Lime Juice
  • Lemon Juice
  • Butter
  • Garlic
  • Garlic Powder
  • Salt
  • Pepper
  • Olive Oil
  • Sriracha


We are always looking for other quick, healthy and affordable meal preps.  Feel free to share to [email protected]!



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