How to Meal-Prep on Sunday for a Week of Easy 20-Minute Dinners

By: Katie Webster, EatingWell Recipe Contributor  |  Meal Prep & Conquer

With a little meal prep at the beginning of the week, you'll set yourself up for a week of easy healthy dinners on the table in 20 minutes or less.

meal prep ingredients

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Shopping List

Pantry Staples

butter (1/2 stick)
all-purpose flour (¼ cup)
sugar (11/2 Tbsp.)
seeds or chopped nuts (¼ cup)
extra-virgin olive oil (2 cups plus 1 Tbsp.)
avocado or canola oil (2 tsp.)
red-wine vinegar (¾ cup)
Dijon mustard (1 Tbsp.)
garlic (4 cloves)
dried basil (2 tsp.)
chili powder (2 tsp.)
ground cumin (1 Tbsp.) 
garlic powder (1 tsp.)
Italian seasoning (2 tsp.)
dried oregano (2 tsp.)
table salt (23/4 tsp.)
ground pepper (13/4 tsp.)


1 avocado
1 medium red bell pepper
1 medium broccoli crown (about 12 oz.)
8 oz. Brussels sprouts
4 medium carrots (8 oz.)
1 small head cauliflower (about 2 lb.)
1/2 cup fresh cilantro 
one 14-oz. bag coleslaw mix
1 small head iceberg lettuce
1 large onion
2 medium parsnips (8 oz.)
6 radishes
1 cup sprouts or shoots
1 cup cherry tomatoes
1 large tomato 

Refrigerator & Freezer Items

10 oz. shredded sharp Cheddar cheese
4 oz. shredded part-skim mozzarella cheese
3 cups reduced-fat milk
¼ cup prepared pesto
1/3 cup grated Parmesan cheese
1 (7- to 12-oz). frozen cauliflower pizza crust
1 cup frozen corn


8 oz. 90%-lean ground beef
5 boneless, skinless chicken thighs (about 11/4 lb.)
1 lb. pork tenderloin

Grocery Items

11/2 cups quinoa
8 oz. whole-wheat rotini or rigatoni
one 4-oz. can chopped green chiles
4 jarred pepperoncini
one 15-oz. can chickpeas
1/4 cup balsamic glaze
1 oz. pepperoni
8 corn tortillas
3 cups low-sodium chicken broth

Storage Containers

large container for the chicken
5-cup container for the quinoa
large mason jar (24- to 32-oz.) for the dressing  
4-cup heatproof container for the sauce
1-cup container 
7-cup container 
8-cup container