Let’s face it—when the week starts, the last thing you want to do is scramble to figure out what to eat or what’s even going on in your schedule. A chaotic week can quickly lead to stress, poor meal choices, and feeling burnt out. But what if I told you that there are three super simple skills you can implement into your Sunday routine that will literally take no time but make a huge difference in how you feel throughout the week?
Let’s dive in:
Proteins are often the hardest nutrients to access when you’re rushing around. Whether you’re packing lunch, trying to throw together a quick dinner, or you simply don’t have the energy to cook after a long day, having prepped proteins in the fridge is a game changer.
Take a few minutes on Sunday to prep two different proteins—think chicken, ground turkey, tofu, or beans—so that you have them ready to go. This doesn’t mean you have to cook every meal ahead of time, but just having some go-to proteins in your fridge makes it so much easier to assemble a balanced meal when you’re in a pinch. Plus, proteins keep you full longer, so you’ll feel more energized and satisfied throughout the day.
Veggies can be another tough one to get in when you’re busy, but they’re essential for keeping your body nourished and balanced. Roasting veggies ahead of time takes zero effort and results in a tasty, versatile side that can go with almost anything.
Spend 15-20 minutes on Sunday chopping up a mix of your favorite veggies—think sweet potatoes, Brussels sprouts, bell peppers, zucchini, or broccoli. Toss them in some olive oil, salt, and pepper, and roast them at 400°F for about 20 minutes (or longer if you like them crispy). Once done, store them in the fridge, and you’ll have a batch of delicious veggies ready to add to any meal. Whether you toss them in salads, throw them in wraps, or enjoy them as a side, having them prepped makes it easy to eat healthy, no matter how busy the week gets.
One of the most important, yet easiest things you can do to reduce stress during your week is to plan ahead. “Team no surprises” means you’re not going through your week blind, and it doesn’t have to take much time to know what’s coming.
Take 10 minutes on Sunday to check your calendar for the week. What meetings, appointments, or events do you have coming up? Then, write down a simple meal plan. You don’t need to be Pinterest-perfect—just make sure you have an idea of what you'll be eating and when. It’s as simple as saying, “Monday dinner is grilled chicken and roasted veggies,” or “Wednesday is a quick salad with leftovers.”
I personally use my phone to track everything, but transferring it to a paper planner helps my brain focus and gives me that visual reassurance that I know exactly what’s going on. Plus, seeing your meals mapped out for the week means you’re not scrambling at the last minute to figure out what to eat or what ingredients you need.
Once you start implementing these three simple skills—prepping proteins, roasting veggies, and knowing what’s coming in your week—you’ll be amazed at how much easier it is to stick to your health goals and keep stress at bay. These tasks are minimal in effort, but the payoff is huge. You’ll have more energy, fewer "what’s for dinner?" dilemmas, and a much smoother week overall.
And remember, you can always build from here. These are just the bare minimum, easy entry points to get you started on building sustainable habits that’ll make your life easier.
Start small, and watch how these little changes transform your week!