When weekday chaos hits—homework, errands, sports practices, and last-minute work emails—mealtime often becomes an afterthought. But with just one hour of prep on Sunday, you can set your family up for a week of smoother breakfasts, easier lunches, and stress-free dinners.

This 60-minute meal prep strategy is designed with real families in mind: flexible, affordable, and focused on foods your household will actually eat. The goal isn’t perfection—it’s getting ahead just enough to give yourself some breathing room during the week.

Step 1: Start with a Quick Plan (10 Minutes)

Before diving into chopping and cooking, take a few minutes to jot down a rough meal outline. Plan out:

• 2–3 dinner bases that can be remixed (like cooked grains or proteins)
• 1 breakfast option that can be made in bulk
• A few grab-and-go lunch or snack items

Look for crossovers—if you cook brown rice, it can show up in stir-fry, burrito bowls, or stuffed peppers. Write your plan down or use a tool like Mealime to keep it organized.

Step 2: Prep Your Proteins (15 Minutes)

Cook 1–2 proteins that can anchor meals throughout the week.

Try:

• Shredded chicken in the slow cooker or Instant Pot
• Ground turkey sautéed with mild seasoning for tacos or pasta
• Baked tofu or lentils for plant-based options

These can be stored in airtight containers and quickly reheated later.

Step 3: Cook Grains or Bases (10 Minutes)

Prepare a large batch of rice, quinoa, or whole wheat pasta. Divide into meal-sized portions so they’re ready to go. You can also roast a tray of sweet potatoes or cook a big pot of mashed potatoes to stretch across meals.

Step 4: Wash and Chop Produce (15 Minutes)

Wash and slice raw vegetables for snacks (like cucumbers, bell peppers, and carrots) and prep ingredients you’ll cook later. Store chopped onions, peppers, or broccoli in containers to cut weeknight cooking time in half.

Step 5: Assemble Grab-and-Go Items (10 Minutes)

Create snack packs with fruit, crackers, and cheese. Prep overnight oats, smoothie packs, or muffins for breakfast. Budget Bytes has several family-friendly make-ahead breakfast ideas worth trying.

Bonus Tip: Stack Savings While You Shop

As you stock up for the week, use cashback apps like Ibotta to save on everyday items like eggs, cereal, and produce. You can also earn instant rewards by paying with Fluz gift cards. Just open the app, buy a gift card to your grocery store (like Target, Walmart, or Kroger), and get cashback right away.