The Sunday Prep Plan

Four weeks of make-ahead breakfasts, lunches and dinners for two, with shopping lists and a two-hour prep routine.

50 pages
PDF 6 × 9 in
8 worksheets
3.2 MB download

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Inside the book

What you’ll find inside.

One shop and one prep session of about two hours give you four breakfasts, four lunches and four dinners for two people. Four complete weeks, each with a menu, a shopping list sorted by aisle, a minute-by-minute prep timeline and storage notes for every recipe.

Before you start
What one session gives you, how to use the plan, and how the measurements work (cups and grams, °F and °C).
How meal prep works
Full meals versus components, the order every session follows, and the kit you need.
Keep it safe
Cooling, fridge and freezer times, cooking and reheating temperatures, rice, thawing and labelling, based on general food-safety agency guidance.
The base recipes
Stovetop rice, roasted vegetables for any season, a lemon-herb dressing and a garlic yogurt sauce.
Week 1: The classics
Overnight oats, chickpea & feta grain salad, sheet-pan paprika chicken, turkey & black bean chili, egg fried rice.
Week 2: Freezer friends
Spinach & cheese egg muffins, peanut noodle salad, baked meatballs, red lentil & coconut dal, loaded quesadillas.
Week 3: Bright and fresh
Banana-oat bars, lentil & roasted carrot salad, sticky garlic chicken, sausage, white bean & kale soup, pasta with greens.
Week 4: Make once, eat twice
Freezer breakfast burritos, Greek-style orzo salad, mild chicken & chickpea curry, sweet potato & black bean enchiladas, crispy-egg toast.
Make it your own
A mix-and-match grid, simple swaps, cooking for one or four, keeping costs down and troubleshooting.
Worksheets
Weekly meal plan, shopping list, prep session planner, eat-by board, freezer inventory, pantry checklist, recipe card and weekly review.

Look inside

Real pages from the PDF.

Tap a page to see it larger.

Page 16 of The Sunday Prep Plan — Page 16

Page 45 of The Sunday Prep Plan — Page 45

Good for

Couples and households of two who want weekday food sorted in one session.
Beginners who want a step-by-step timeline instead of a pile of recipes.
Anyone tired of throwing away food they meant to cook. Vegetarian swaps are included for every meat dish.

Not for

Medical or therapeutic diets, weight-loss plans and allergy-free kitchens. Talk to a doctor or registered dietitian.
Strictly vegan households. The plan is built around eggs and dairy.
Cooks looking for restaurant-style or elaborate recipes. These are everyday dishes on purpose.

Details

The small print, up front.

Format: PDF, 50 pages, 6 × 9 in, 3.2 MB
Worksheets: 20 recipes + 8 worksheets; print on US Letter or A4 (“fit to page”)
Language: English
Delivery: Instant download page after payment, plus a Stripe receipt by email
License: Personal use, or use in your own household or business. Please don’t share, upload or resell the PDF. Full terms
Refunds: Digital product: no refunds after download unless the file is faulty. Refund policy

Please note

This book offers general home-cooking and food-storage guidance, not medical or nutrition advice. Check labels for allergens, follow your local food-safety authority's guidance, and talk to a doctor or registered dietitian about special diets, allergies, pregnancy or health conditions. Cooking times are guides: ovens vary, so check doneness with a food thermometer.

FAQ

Questions about this book.

Are the recipes metric or US?

Both. Quantities are in US cups and spoons with metric weights, and oven temperatures in °F and °C, with a note for fan ovens.

How many recipes are there?

Twenty recipes across the four weeks (a breakfast, a lunch, two dinners and a quick fresh-night meal each week), plus four base recipes you can use anywhere.

Is there nutrition information?

No. The book is about planning, cooking and storing everyday food. It doesn’t include calorie counts or diet advice.

What format are the books?

Each book is a PDF, designed at 6 × 9 inches so it reads comfortably on a phone, tablet or computer. Worksheets print well on US Letter or A4: choose “fit to page” in your print settings.

How do I get my book?

Right after payment you’re taken to a private download page. Download the PDF and keep it somewhere safe. Stripe also emails you a receipt.

I lost my download link. What now?

Write to dowelpages+oatcroft@mail.grokbot.com with the email address you used at checkout and we’ll send the link again.

$14Coming soon

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