Who says you can’t eat healthy in under 60 minutes?
Get your day set in less than one hour with simple, no-fuss meal prep.
No fancy gadgets, no complicated recipes.
Dive in and make your Sunday meal prep a breeze!
13 Sunday Meal Prep Ideas in 1 Hour – No Fancy Gear!
This guide offers a variety of quick and easy meals to prep on a Sunday.
You’ll have meals ready to enjoy all week long.
Here’s a handy table that breaks down each dish’s prep time, cook time, and servings!
| Dish Name | Prep Time | Cook Time | Serves |
| 1. Quick Veggie Stir-Fry | 5 mins | 7 mins | 2 |
| 2. Simple Chicken Salad | 5 mins | 0 mins | 2 |
| 3. No-Cook Overnight Oats | 5 mins | 0 mins | 1 |
| 4. Tuna Salad Lettuce Wraps | 5 mins | 0 mins | 2 |
| 5. Egg Salad Cups | 10 mins | 0 mins | 2 |
| 6. Quick Hummus And Veggie Dip | 5 mins | 0 mins | 2 |
| 7. Chia Pudding | 5 mins | 0 mins | 1 |
| 8. Simple Pita Pizza | 5 mins | 10 mins | 1 |
| 9. Easy Quinoa Salad | 10 mins | 0 mins | 2 |
| 10. Baked Sweet Potato | 5 mins | 35 mins | 2 |
| 11. Avocado Toast | 5 mins | 0 mins | 2 |
| 12. Zucchini Noodles With Pesto | 10 mins | 0 mins | 2 |
| 13. Cucumber And Cream Cheese Sandwiches | 5 mins | 0 mins | 2 |
Recipe 1 – Quick Veggie Stir-Fry
Start your meal prep with this quick and tasty veggie stir-fry!
Ingredients
- 1 cup mixed bell peppers (sliced)
- 1 cup broccoli florets
- 1 cup snap peas
- 2 tbsp soy sauce
- 1 tbsp olive oil
- 1 clove garlic (minced)
- 1 tsp sesame oil
Instructions
Step 1: Heat olive oil in a pan over medium heat.
Step 2: Add garlic and stir for 30 seconds.
Step 3: Toss the veggies and stir-fry for 5-7 minutes.
Step 4: Drizzle soy sauce and sesame oil over the vegetables and stir well.
Step 5: Cook for another 2 minutes until everything is well-coated.
Chef’s Tip: Keep the veggies moving in the pan to avoid overcooking and keep them crisp.
Recipe 2 – Simple Chicken Salad
A no-fuss salad that’s light yet filling!
Ingredients
- 2 cooked chicken breasts (shredded)
- 1 cup Greek yogurt
- 1 tbsp Dijon mustard
- 1 celery stalk (chopped)
- 1/4 cup red onion (chopped)
- Salt and pepper to taste
Instructions
Step 1: Shred the cooked chicken into bite-sized pieces.
Step 2: In a bowl, mix Greek yoghurt, Dijon mustard, celery, and onion.
Step 3: Add the shredded chicken and mix until everything is coated.
Step 4: Season with salt and pepper to taste.
Chef’s Tip: Add your favourite leafy greens to wrap it.
Recipe 3 – No-Cook Overnight Oats
Wake up to Sunday breakfast already done!
Ingredients
- 1/2 cup rolled oats
- 1/2 cup milk (or dairy-free alternative)
- 1/2 cup Greek yogurt
- 1 tbsp honey
- 1/4 cup berries
- 1 tbsp chia seeds
Instructions
Step 1: In a jar, combine oats, milk, Greek yoghurt, and honey.
Step 2: Stir in the chia seeds.
Step 3: Top with berries and seal the jar.
Step 4: Refrigerate overnight.
Chef’s Tip: Add nuts for an extra crunch in the morning.
Recipe 4 – Tuna Salad Lettuce Wraps
A healthy, low-carb alternative to sandwiches!
Ingredients
- 1 can tuna (drained)
- 2 tbsp mayo
- 1 tbsp mustard
- 1/4 cup diced cucumber
- 1/4 cup diced red onion
- Romaine lettuce leaves
Instructions
Step 1: In a bowl, mix tuna, mayo, mustard, cucumber, and onion.
Step 2: Spoon the mixture into lettuce leaves.
Step 3: Wrap the lettuce around the filling.
Chef’s Tip: Make it spicy by adding a dash of hot sauce or chilli flakes.
Recipe 5 – Egg Salad Cups
Packed with protein, no bread is required!
Ingredients
- 4 hard-boiled eggs (chopped)
- 2 tbsp mayo
- 1 tsp mustard
- 1 tbsp chopped chives
- Salt and pepper to taste
- Endive leaves or lettuce cups
Instructions
Step 1: Chop the hard-boiled eggs into small pieces.
Step 2: In a bowl, mix eggs, mayo, mustard, and chives.
Step 3: Spoon the egg salad into endive or lettuce leaves.
Chef’s Tip: To save time, boil the eggs in advance and store them in the fridge.
Recipe 6 – Quick Hummus And Veggie Dip
Snack prep made easy and healthy!
Ingredients
- 1 cup hummus
- 1 cucumber (sliced)
- 1 carrot (sliced)
- 1 bell pepper (sliced)
Instructions
Step 1: Slice the vegetables into sticks or rounds.
Step 2: Serve with a side of hummus for dipping.
Chef’s Tip: Add a sprinkle of paprika on the hummus for extra flavour.
Recipe 7 – Chia Pudding
A simple, nutritious dessert or snack!
Ingredients
- 2 tbsp chia seeds
- 1/2 cup almond milk (or any milk)
- 1 tsp honey
- 1/4 cup mixed berries
Instructions
Step 1: Combine chia seeds, milk, and honey in a jar.
Step 2: Stir well and let sit in the fridge for 20 minutes.
Step 3: Stir again and top with berries before serving.
Chef’s Tip: Let it sit overnight for a thicker consistency.
Recipe 8 – Simple Pita Pizza
A quick pizza without the trouble of dough!
Ingredients
- 1 whole-wheat pita
- 1/4 cup marinara sauce
- 1/4 cup shredded mozzarella
- 1/4 cup veggies (like mushrooms or bell peppers)
Instructions
Step 1: Preheat the oven to 375°F.
Step 2: Spread marinara sauce over the pita.
Step 3: Top with cheese and veggies.
Step 4: Bake for 8-10 minutes until the cheese is melted.
Chef’s Tip: Experiment with different toppings like olives or spinach.
Recipe 9 – Easy Quinoa Salad
A nutritious and filling salad in minutes!
Ingredients
- 1 cup cooked quinoa
- 1/2 cup diced cucumber
- 1/4 cup feta cheese
- 1/4 cup cherry tomatoes (halved)
- 1 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions
Step 1: In a bowl, combine cooked quinoa, cucumber, feta, and tomatoes.
Step 2: Drizzle with olive oil and lemon juice.
Step 3: Toss and season with salt and pepper.
Chef’s Tip: Add some grilled chicken for extra protein.
Recipe 10 – Baked Sweet Potato
A filling, healthy side or meal base!
Ingredients
- 2 medium sweet potatoes
- Olive oil
- Salt and pepper
Instructions
Step 1: Preheat the oven to 400°F.
Step 2: Pierce the sweet potatoes with a fork and rub with olive oil.
Step 3: Bake for 35-40 minutes until tender.
Chef’s Tip: Top with Greek yoghurt and a sprinkle of cinnamon for extra flavour.
Recipe 11 – Avocado Toast
Perfect for Sunday breakfast or a snack!
Ingredients
- 1 ripe avocado
- 2 slices whole-wheat bread
- Salt and pepper
- Red pepper flakes (optional)
Instructions
Step 1: Toast the bread until golden.
Step 2: Mash the avocado and spread it onto the toast.
Step 3: Sprinkle with salt, pepper, and red pepper flakes.
Chef’s Tip: Add a poached egg on top for extra protein.
Recipe 12 – Zucchini Noodles With Pesto
A fresh, low-carb pasta alternative!
Ingredients
- 2 zucchinis (spiralised into noodles)
- 2 tbsp pesto
- Cherry tomatoes (halved)
Instructions
Step 1: Toss the zucchini noodles with pesto.
Step 2: Add halved cherry tomatoes and mix gently.
Chef’s Tip: Sauté the zucchini noodles for 2 minutes to soften them before serving.
Recipe 13 – Cucumber And Cream Cheese Sandwiches
A light and refreshing Sunday snack!
Ingredients
- 2 slices whole-wheat bread
- 2 tbsp cream cheese
- 1/4 cucumber (thinly sliced)
- Dill or chives (optional)
Instructions
Step 1: Spread cream cheese on one slice of bread.
Step 2: Layer cucumber slices on top.
Step 3: Top with the second slice of bread.
Chef’s Tip: Use whole-grain bread for extra fibre.
