Sunday Meal Prep

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On Sundays, my mom and I love to plan what meals we are having for the week and even start prepping a few basics to have on hand. Often times, we will decide on three to four meals per week (such as coconut milk curry, Italian vegetable soup, olive & prune chicken) and enjoy leftovers or sautéed greens and eggs on the other nights.  While in Santa Barbara for school, I can’t make as lavish of meals but they can often be just as delicious with a few basic meal preparations on Sunday. I’ll make a protein (chicken, lentils, roasted garbanzo beans, baked tofu), roasted veggies (brussel sprouts, cauliflower, eggplant, parsnips, sweet potato), and some sort of sauce/ dip (hummus, pesto, baba ganoush). Occasionally I also like to make a grain (quinoa, farro, bulgur, brown rice) for easy weeknight bowls. Below is the recipe for basic roasted veggies to get you started but definitely feel free to get creative with your meal prep to make it something you look forward to!

Recipe for Roasted Brussel Sprouts with Red Onion and Sweet Potatoes 


  • dried thyme, basil, oregano, red pepper flakes
  • freshly ground salt and pepper
  • melted coconut oil
  • brussel sprouts
  • red onion
  • sweet potato

(Quantities are not included for this recipe because you should use as little/ as much as you want of each item and substitute wherever you like.)


  1. Preheat the oven to 350ºF and line 2 baking sheets with parchment paper for easy cleanup. (We ran out of parchment paper here so I baked directly on the baking sheet which works too.)
  2. Cut the brussel sprouts and the red onion into 1 inch cubes and arrange in one flat layer on the baking sheet.
  3. Pour the melted coconut oil onto the veggies and toss, making sure each piece is evenly coated using your hands.
  4. Sprinkle salt, pepper, basil, and oregano over the veggies and set aside.
  5. Cut the sweet potato into 1/2 inch cubes and follow the same procedure (arrange on baking sheet, toss with coconut oil, then sprinkle with spices). If you like a little bit of spice, add crushed red pepper flakes.
  6. Put both baking sheets in the oven and let bake for about 20 minutes.
  7. Remove from oven and toss veggies once to ensure even roasting. Place back in the oven for another 7-10 minutes, keeping a close watch to make sure they don’t burn.
  8. Remove from oven, allow the veggies to cool, and store in glass containers. Use them on salads, grain bowls, and to enjoy as snacks throughout the week.

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Other things to keep on hand: roasted lemon herb chicken and arugula avocado pesto (recipe soon to come!)


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