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Healthy Reset Meal Plan: Sunday Meal Prep Instructions

Last Update: September 18, 2023

The whole idea of meal prep is to assemble a few mix-and-match veggies, grains, and proteins on Sunday to use throughout your meals later in the week. This shouldn’t take much time or effort, and your future self will thank you! 

Tip: These meal prep instructions are simple and straightforward, but be mindful that a few steps happen at the same time, so it’s helpful to read the whole recipe before you begin. 

Sunday Meal Prep Instructions

Total prep time: Just under 1.5 hours 

Tools needed:

Two sheet trays 
One medium-large pot  
One large mixing bowl  
One medium mixing bowl  
Parchment paper
Chef’s knife
Mandolin (if you have one)
Blender or food processor  
Large sauté pan  
7 storage containers, for storing prepped food throughout the week 

Ingredients for prep:

1 ½ pounds Thrive Market Organic Boneless Skinless Chicken Breast (or Beyond Beef Plant-Based Ground or king oyster mushrooms)
1 ½ pounds Thrive Market Wild-Caught Alaskan Sockeye Salmon (or shrimp, halibut, or firm tofu)
1 16-ounce tub organic Greek yogurt (or plant-based yogurt)
2 large acorn squash or 1 large butternut squash
3 large yellow zucchini
1 yellow onion 
1 head garlic
1 head savoy, napa, or green cabbage
4 scallions
1 fennel bulb, with stalk and fronds if possible
1 lime
1 bunch each of mint, cilantro, and parsley

Instructions: 

On your Sunday prep day, you’re going to cook all your proteins, roast all your veggies, prep your rice (or other grains), and throw together a flavorful cabbage slaw. Here’s how to get it all done. 

Part 1: Proteins & Squash 

Note: Make sure all proteins have been thawed before you begin. 

Preheat the oven to 375° F. 

Remove thawed proteins from the refrigerator and bring to room temperature. 

With paper towels, pat dry the salmon filets and chicken breast. If using alternative seafood or tofu, cook in a sauté pan with olive oil, salt, and pepper. If using Beyond Beef or oyster mushrooms (tip: pull them apart like you would chicken), cook in a sauté pan with olive oil, salt, and pepper. 

On a parchment-lined sheet tray, add the salmon filets, skin side down, to the left third of the tray.

Cut the chicken breast into roughly 2 to 2 ½-inch pieces. Take half of the chicken pieces and add to the center third of the sheet tray. 

Drizzle the salmon and chicken on the tray with olive oil and a pinch of salt and pepper.

Add the second half of the chicken pieces to a small mixing bowl, along with 2 teaspoons olive oil, 2 tablespoons Greek yogurt, ½ teaspoon of curry powder, the juice from half a lime, and salt and pepper. Mix to fully coat. 

Add this chicken to the far right third of the sheet tray. Set the tray aside in the refrigerator. 

Peel the squash, then roughly chop into 1 to 1 ½-inch cubes. Peel one yellow onion and cut into large wedges. Carefully slice the top ¼ inch off of the garlic head, keeping the rest intact. Drizzle with oil and wrap in tin foil. 

Place the veggies, onion, and garlic on a second parchment-lined sheet tray, drizzle generously with avocado oil, and sprinkle with salt and freshly cracked pepper. Toss to coat fully, then spread evenly.

Place the trays of veggies and proteins in the oven. Set a timer for 12 to 14 minutes for the proteins. 

Part 2: Zucchini & Rice 

In the meantime, prep the zucchini. Cut them into 1 to 1 ½-inch cubes, then add to a mixing bowl with ½ teaspoon curry powder, salt, pepper, and a good drizzle of avocado oil. Toss well and set aside.

When the protein timer goes off and they’re fully cooked, remove them from the oven, place them into individual storage containers and let them cool to room temperature, then store in the fridge. 

Turn the oven up to 425° F and add an additional 20 to 30 minutes to the timer for the squash (they should take 35 to 45 minutes total). 

On the same sheet tray you used for the protein, add fresh parchment paper and spread your zucchini in a single layer. Place the tray in the oven with the squash. 

Both the squash and zucchini should be done roughly at the same time (about 20 to 30 minutes), but make sure to check periodically on both and stir occasionally. Remove once veggies are all soft and slightly browned at the edges.

While the vegetables are in the oven and proteins are cooling, cook your basmati rice (or grain of choice) according to the package instructions. This should take roughly 15 to 20 minutes.

Part 3: Slaw & Toppings

While the grains are cooking, prep your cabbage slaw. Cut the head of cabbage in half, placing half back in the fridge. Thinly slice the other half with a mandolin if you have one; if not, a chef’s knife works, too. You should get roughly 4 cups of cabbage. Add the sliced cabbage to a medium-large mixing bowl. 

Thinly slice five scallions and add to the bowl. Thinly slice the fennel head with a mandolin, saving the stalks and fronds in the fridge. Squeeze half a lime over the sliced fennel to prevent it from discoloring, then add the fennel to the slaw bowl. Toss to mix all the ingredients, then move them to an airtight storage container and place in the fridge.

At this point, the grain should be done. Let it cool before packing it in a storage container and placing it in the fridge. You should also check in on your squash and zucchini. 

Cut all the stems off the bunch of cilantro or parsley, and wash and dry those separately from the leaves. Chop up the stems as you would chop chives and add half a cup of each to the slaw bowl. Store the herb tops in the fridge.

By this time, the squash and zucchini should be fully cooked. Remove from the oven, and when cool enough to handle, squeeze the garlic cloves out of their skins, add them to the tray with the cooked squash, and gently mix into the squash and onions. Once fully cooled, add the squash mix and the zucchini to separate storage containers and place in the fridge. 

Ready for your Healthy Reset? Download the recipes here.

This article is related to:

Healthy Meals, healthy reset

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Amy Roberts

Amy Roberts is Thrive Market's Senior Editorial Writer. She is based in Los Angeles via Pittsburgh, PA.

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