If Mondays hit you like a freight train, you are not alone. The problem is not that you “can’t cook.” The problem is decision fatigue: what to make, what to thaw, what to chop, and what to clean up.

This plan keeps it simple. In about 60 minutes on Sunday, you prep a few “building blocks.” Then all week you mix and match them into real-life meals. Nothing fancy. No 3-hour marathon. Just enough prep to make weeknights easy.

What you prep in 60 minutes

You’ll prep 6 basics that work with almost anything:

• 1 big protein (cooked)
• 1 pot of grains or pasta
• 1 tray of roasted vegetables
• 1 quick chopped salad kit
• 1 simple sauce or dressing
• 1 snack or breakfast helper (optional)

Tip: This is perfect for two people (with a couple of lunch leftovers). If you cook for more, just double the protein and grains.

The 60-minute Sunday timeline (no stress)

Set a timer, turn on music, and follow this order. The secret is stacking tasks while the oven and stovetop do the work.

Minutes - What to do

0–5

Heat oven to 425°F. Put a pot of water (or rice) on. Line a sheet pan. Pull out containers.

5–15

Chop vegetables for roasting (or use frozen). Toss with oil, salt, pepper. Start roasting (25–30 min).

10–25

Cook your grain/pasta (rice, quinoa, couscous, or pasta). Drain/cool.

15–35

Cook your protein (sheet-pan chicken, skillet ground turkey, or baked tofu).

30–45

Make a quick sauce/dressing (2–3 minutes). Wash/ chop salad greens and crunchy add-ins.

45–60

Pull roasted veg, cool, portion everything into containers. Make a snack box or overnight oats if you want.

Pick your “building blocks” (pantry friendly)

Choose one from each list. Use what you already have.

Protein (choose 1)

• Sheet-pan chicken thighs or breasts (salt, pepper, garlic powder)
• Skillet ground turkey or ground beef (taco seasoning or Italian seasoning)
• Canned tuna or salmon (mix with a little mayo or Greek yogurt)
• Beans + lentils (2 cans, rinsed)
• Tofu or tempeh (pan-seared with soy sauce + a little honey)

Grains or pasta (choose 1)

• Rice (white or brown)
• Quinoa
• Couscous
• Pasta (short shapes work best)
• Tortillas or pita (yes, this counts as your “base”)

Roasted vegetables (choose 1–2)

• Broccoli, cauliflower, carrots, onions
• Bell peppers + zucchini
• Sweet potatoes + red onion
• Frozen stir-fry mix (roasts great!)
• Green beans + cherry tomatoes

Sauce or dressing (choose 1)

• Lemon garlic: olive oil + lemon + garlic + salt
• Honey mustard: mustard + honey + a splash of vinegar
• Taco sauce: salsa + lime + a pinch of cumin
• Creamy ranch-ish: Greek yogurt + ranch seasoning or herbs
• Soy-sesame: soy sauce + sesame oil (or olive oil) + a little sugar

6 mix-and-match meals you can build in 10 minutes

These are the “Monday calm” meals. Mix your building blocks and dinner is basically done:

1) Grain bowl Grain + protein + roasted veg + sauce. Add a handful of greens on top.

2) Taco night Protein + roasted peppers/onions + tortillas. Add salsa, cheese, or avocado if you have it.

3) Big salad dinner Greens + protein + crunchy add-ins (cucumber, nuts, croutons) + dressing. Add fruit if you like.

4) Pantry pasta Pasta + roasted veg + protein + jarred sauce (or olive oil + lemon).

5) Soup upgrade Store-bought soup + extra protein + a handful of greens. Serve with bread.

6) “Snack plate” night Tuna/beans + crackers + fruit + cheese + veggies. Zero cooking, still a real meal.

Monday calm plan (how to store it so it stays good)

• Cool food before sealing containers (warm lids = soggy food).
• Store sauce/dressing separately so bowls and salads stay fresh.
• Keep greens dry (paper towel in the container helps).
• Label containers with a sticky note: “Mon/Tue” for the first ones you want to eat.

Food safety note: Most cooked foods keep well 3–4 days in the fridge. If you want meals later in the week, freeze half the cooked protein on Sunday.

Optional 10-item grocery add-on list (if your pantry is bare)

If you need a quick refill, these basics cover most of the plan:

• Chicken thighs or ground turkey
• Rice or pasta
• 1 bag frozen vegetables
• 1–2 fresh vegetables (onion + bell pepper is a great start)
• Salad greens
• Lemons or limes
• Salsa or jarred pasta sauce
• Greek yogurt (for sauces and breakfasts)
• Cheese (shredded or block)
• Tortillas

Printable Sunday prep checklist 

□ Choose protein + grain + veg + sauce

□ Heat oven and start grain

□ Roast vegetables

□ Cook protein

□ Mix sauce/dressing

□ Wash/chop greens

□ Portion into containers

□ Write a quick note: what’s for Mon/Tue/Wed

Meal prep does not have to be complicated. When you prep a few basics, you buy yourself calmer nights, fewer takeout decisions, and less mess.