Sunday between 2-5 PM is peak meal prep swiping time on SomeYum. We analyzed 50,000 Sunday swipes and found the recipes that meal preppers save, make, and actually eat all week long. No more sad desk lunches!
🥗 The MVP: Build-Your-Own Buddha Bowls
Prep Time: 45 min | Servings: 5 | Calories: 450 | Swipe Rate: 93%
The Base Formula (Mix & Match):
- Grain: Quinoa, brown rice, or farro (2.5 cups cooked)
- Protein: Grilled chicken, tofu, or chickpeas (5 servings)
- Veggies: Roasted sweet potato, broccoli, bell peppers
- Crunch: Nuts, seeds, or crispy chickpeas
- Sauce: Tahini, peanut, or green goddess (keep separate)
Prep trick: "I make 3 different proteins and 2 grains. Mix and match all week - never boring!" - Jessica, meal prep champion
🍗 The Protein King: Sheet Pan Chicken & Veggies
Prep Time: 10 min | Cook Time: 25 min | Servings: 5 | Swipe Rate: 91%
One pan, infinite variations! Season chicken thighs differently on each section: Italian herbs, Mexican spices, Asian five-spice. Surround with seasonal veggies. 425°F for 25 minutes. Done!
🥘 The Comfort Classic: Turkey Chili
Prep Time: 20 min | Cook Time: 30 min | Servings: 8 | Swipe Rate: 89%
Make a huge batch, portion into containers, freeze half. Packed with protein, fiber, and flavor. Top with Greek yogurt, cheese, or avocado when ready to eat.
Nutrition per serving:
- Calories: 320
- Protein: 28g
- Fiber: 12g
- Prep containers last: 5 days fridge, 3 months freezer
🍳 The Breakfast Winner: Egg Muffin Cups
Prep Time: 15 min | Cook Time: 20 min | Makes: 12 | Swipe Rate: 88%
Whisk eggs, add veggies and protein, bake in muffin tins. Make 3 flavors in one batch: Western, Mediterranean, and Mexican. Reheat in 30 seconds!
🍜 The Soup Strategy: Minestrone Magic
Prep Time: 20 min | Cook Time: 40 min | Servings: 6 | Swipe Rate: 86%
Loaded with vegetables, beans, and pasta. Gets better each day! Make it Sunday, best flavor by Wednesday. Freeze individual portions for emergency lunches.
📊 Meal Prep by the Numbers
- ⏱️ Average Sunday prep time: 2 hours 15 minutes
- 💰 Average cost per prepped meal: $4.50
- 📦 Most popular container size: 3-compartment, 32 oz
- 🥬 Vegetables that last longest: Broccoli, carrots, bell peppers
- 🍗 Most prepped protein: Grilled chicken (appears in 67% of preps)
- 📅 Meals prepped per session: 12-15 (lunch + dinner for week)
The Complete Sunday Prep Schedule
Our most successful meal preppers follow this timeline:
2:00 PM - Start Smart
- Preheat oven to 425°F
- Start rice/quinoa in rice cooker
- Wash and chop all vegetables
2:30 PM - Oven Magic
- Sheet pan 1: Chicken and root veggies
- Sheet pan 2: Salmon and asparagus
- Both in oven for 25 minutes
2:45 PM - Stovetop Action
- Start chili or soup in large pot
- Hard-boil eggs for snacks
- Steam green vegetables
3:30 PM - Assembly Line
- Let everything cool slightly
- Portion into containers
- Label with contents and date
4:00 PM - Done!
- Stack containers in fridge
- Clean kitchen
- Enjoy your Sunday!
Containers That Change the Game
Based on 10,000 meal prep swiper reviews:
- Glass containers: Microwave straight from fridge (remove lid!)
- 3-compartment: Keep foods separate, no soggy salads
- Mason jars: Perfect for salads (dressing on bottom)
- Silicone bags: Eco-friendly, dishwasher safe
Foods That Don't Prep Well (Learn From Our Swipes!)
- ❌ Avocado (browns quickly)
- ❌ Dressed salads (get soggy)
- ❌ Crispy foods (lose texture)
- ❌ Cut fruit (except citrus)
- ❌ Cooked pasta in liquid (mushy)
The Prep-Free Options
Not ready for full meal prep? Start with these gateway recipes:
- Overnight oats: 5 jars, 5 minutes, 5 breakfasts
- Mason jar salads: Layer ingredients, shake when ready
- Protein + frozen veggies: Cook protein, use steamable bags
- Slow cooker dumps: Prep ingredients in bags, dump and cook
"I swipe through meal prep recipes every Saturday night. Sunday prep has saved me $200/month on takeout and I've lost 15 pounds! The Buddha bowls are my religion now."
- Marcus, SomeYum user for 8 months
Variety Hacks: Never Get Bored
The #1 meal prep failure? Boredom. Here's how our top preppers keep it interesting:
The Sauce Game:
- Prep 3 different sauces/dressings
- Same base meal, different flavor daily
- Store in small containers or squeeze bottles
The Freezer Stash:
- Prep 10 meals, freeze 5
- Rotate frozen meals into next week
- Always have backup for busy days
The Mix-and-Match:
- Prep components, not complete meals
- Combine differently each day
- Feels like cooking without the work
Start Your Meal Prep Journey!
Swipe through hundreds of prep-friendly recipes perfect for batch cooking.
Find Prep Recipes Get the AppYour First Prep Challenge
This Sunday, commit to prepping just 5 lunches. Open SomeYum, filter for "meal prep," and swipe until you find something that excites you. Start small, build the habit, then expand. According to our data, people who prep even 3 meals save an average of 4 hours and $50 per week!
Remember: The best meal prep is the one you'll actually eat. Don't prep foods you don't love - that's a recipe for waste!