5 basics for cooking on Sunday and having meals ready for the whole week
The solution doesn’t have to be complicated: just prepare a few base ingredients on Sunday and mix and match them throughout the week. With rice, quinoa, vegetables, protein, sauce, and a ready-made soup, it becomes much easier to put together lunchboxes, quick dinners, and balanced meals in just a few minutes.
The idea isn’t to prepare set meals for seven days, but to create a sort of “meal-building kit”: each base can become a warm salad, a bowl, a side dish, a filling, a main course, or a last-minute dinner.
1. A cereal base to go with everything
The secret is not to season it too much at the beginning. A more neutral base allows you to change the flavor throughout the week: one day it becomes a side dish, the next it goes into a warm salad, and the day after that, it can serve as the base for a complete meal.
Back to basics with this rice pilaf recipe! The rice turns out fluffy thanks to the covered cooking method. A simple way to showcase this grain. A perfect side dish for meat and fish, making it easy to put together a healthy meal ;-) For even more...
White rice flavored with garlic and onion is a delicious dish we’d like to show you how to make today. This recipe is perfect as a side for your main meals or as a base for your favorite proteins. Best of all, it’s very easy to make, and in just a...
2. Pre-prepared vegetables for putting together meals in minutes
Then, just add a serving to your cereal, top it off with protein, and finish with some sauce. This foundation helps you eat better without wasting time and keeps vegetables from getting forgotten in the fridge drawer.
Struggling to get your kids to eat vegetables? Serve them in a different way—for example, as patties! Easy and quick to make, these soft little patties go well alongside a piece of meat or fish. Made with zucchini, carrots, and potatoes, they can also...
An easy way to prepare kabocha squash is to roast it in the oven :-) This gives you tender squash, ideal as a side for meat or fish, or to enjoy on its own. Add crunchy chickpeas, a little rosemary for flavor, pine nuts for crunch, and feta cheese for...
3. A versatile protein for lunch and dinner
The third component is what gives the meal its structure. It can be chicken, tuna, eggs, lentils, chickpeas, or beans. The important thing is to choose something that will keep well for a few days and go well with different dishes.
A pre-cooked protein can be added to a lunchbox, a wrap, a hearty salad, a quick pasta dish, or a baked dish. For variety, simply change the sauce, side dish, or vegetables.
Here's a super-simple and tasty way to prepare cooked lentils without a pressure cooker. Easy and very healthy, this legume has many advantages: it's packed with nutrients and is versatile, since you can add vegetables or meat. It's also...
When it comes to comfort food , we're always happy to make room for chickpea curry ! Served with rice, this fragrant dish will take your taste buds on a journey and warm you up :-) Think we're exaggerating? Give it a try and you'll soon be won over...
Looking for a simple way to prepare red kidney beans at home? We've got just the recipe! Learn how to cook them in a regular pot and enjoy their nutritional benefits and versatility. Although some people think this process is long and complicated,...
4. A sauce or filling that transforms the flavor
Make a creamier version, a fresher one, or a tomato-based sauce. Store it in a tightly sealed jar and use it throughout the week to add flavor without having to start from scratch.
Fancy a good homemade Bolognese sauce , just like in Italy? This recipe for ragù alla bolognese is simple, authentic and full of flavor :) With finely chopped vegetables, well-seared meat, good red wine and slow cooking, you get a rich, flavorful...
An incredibly easy recipe that will make salads, vegetable patties and meat-based main courses even tastier (it pairs perfectly with chicken) and fish . It’s simple to make, and in just five minutes you’ll have a fresh, flavorful dressing . The...
5. A ready-made soup to save you on your busiest days
To make things easier, portion it out into individual servings. Keep a few in the fridge for the first few days and freeze the rest. That way, you’ll always have a quick option when the week gets hectic.
After a few culinary excesses, there's nothing like a good cabbage soup to make your stomach feel better!
For an easy-to-make recipe that warms you up on chilly days, choose this soup! With the addition of chickpeas and spinach, it will be hearty and balanced while still being simple! A great tip for getting kids (or adults ;-) ) to eat their veggies!
How to mix and match these foundations during the week
Tuesday: soup + toast, eggs, or a simple salad.
Wednesday: bowl with cereal, legumes, vegetables, and creamy sauce.
Thursday: pasta or rice with homemade sauce and pre-cooked protein.
Friday: use-it-all day: turn any leftovers into a warm salad, wrap filling, gratin, or oven-baked dish.
With this method, Sunday doesn’t have to turn into a marathon. Instead of preparing set meals, make smart base dishes that adapt to your appetite, the mood, and the time you have available.
Tips for Better Preservation
Don’t put very hot food directly into sealed containers. Let it cool slightly, then place it in the refrigerator in clean containers.
Sort by food type:
Storing grains, vegetables, protein, and sauces in separate containers helps preserve texture and flavor longer.
Freeze in small portions:
Individual portions thaw faster and help prevent waste.
Use labels:
Write the name of the dish and the date. It seems simple, but it prevents confusion later in the week.
Vary the seasonings when serving:
Lemon, herbs, spices, yogurt, olive oil, or tomato sauce completely transform the meal without requiring any extra work.
Spend less and save time
The best part is that this method works for families, couples, students, people who pack a lunch, and anyone who just wants to come home and have dinner almost ready.
Mirella Mendonça
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