Meal prepping doesn’t have to mean spending hours in the kitchen or eating the same bland food every day. With one beautifully seasoned Sunday roast, you can set yourself up for a week of effortless, flavorful meals that support your energy, your budget, and your sustainable lifestyle. This guide walks you through five easy, practical ways to turn one roast into multiple meals, minimizing waste and maximizing nourishment.
Whether you’re a busy parent, a minimalist cook, or someone looking to simplify their week, this Sunday Roast Special will help you create structure, comfort, and ease in your kitchen. All starting with one delicious roast.
1. Start With a Classic Herb-Roasted Chicken
The anchor of your entire week is a simple, juicy roast chicken cooked with herbs, garlic, seasonal vegetables, and a squeeze of citrus. You can use any vegetables you already have: carrots, onions, potatoes, sweet potatoes, fennel, celery, zucchini, or even cabbage wedges.
Base Recipe: Simple Herb Roast Chicken
Ingredients
- 1 whole chicken
- 2 tbsp olive oil
- 1 lemon, halved
- 6 garlic cloves
- 1 tsp sea salt
- ½ tsp black pepper
- 1 tbsp fresh rosemary or thyme
- 4–6 cups mixed chopped vegetables
Instructions
- Preheat oven to 425°F (220°C).
- Rub the chicken with olive oil, salt, pepper, garlic, and herbs.
- Stuff the cavity with lemon halves.
- Arrange vegetables around the chicken.
- Roast 60–75 minutes, until golden and the juices run clear.
- Rest 10 minutes before carving.
This roast becomes your foundation for five meals—easy, cozy, and deeply nourishing.
2. Make a Big-Batch Grain for the Week
While your chicken roasts, prepare a simple grain that can become part of multiple meals. Choose:
- quinoa
- jasmine rice
- couscous
- farro
- barley
A big batch of grains is one of the easiest ways to build flexibility into your week. For busy parents, it’s a lifesaver.
How to prep:
Cook 3–4 cups (dry) of your preferred grain in broth, salted water, or even part coconut milk for richness. Store in an airtight container for easy bowls all week.
Pair these grains with shredded chicken, roasted vegetables, broth, salads, wraps, or quick skillet meals.
3. Save Every Drip and Drop: Make a Nourishing Broth
After carving your chicken, do not throw out the bones. This is where sustainable, zero-waste magic happens.
How to Make Broth:
- Place chicken bones, veggie scraps, onion ends, carrot peels, and leftover herbs in a large pot.
- Cover with water.
- Add a splash of apple cider vinegar.
- Simmer 2–4 hours.
- Salt to taste.
You now have liquid gold for:
- soups
- sauces
- rice or grain cooking
- sipping broth
- base for baby/toddler meals
This step alone saves money, reduces food waste, and elevates your week with easy nourishment.
4. Build 5 Easy Meals from Your Roast
Here are five actually doable meals you can prepare using your roasted chicken and vegetables.
Meal 1: Chicken + Roast Veggie Bowls
Layer your cooked grain, shredded roast chicken, and roasted vegetables.
Top with lemon tahini, pesto, or a drizzle of olive oil.
Meal 2: Chicken Soup with Homemade Broth
Heat your broth, add leftover shredded chicken, any vegetables, and a handful of rice or noodles.
Season with ginger, garlic, lemon, or herbs.
Meal 3: Chicken Salad Wraps
Mix chopped chicken with Greek yogurt, mayo (optional), celery, apples, herbs, salt, and pepper.
Serve in tortillas, lettuce cups, or on sourdough.
Meal 4: Quick Skillet Fried Rice
Sauté vegetables, add rice, chicken, tamari or soy sauce, and scrambled eggs.
Finish with green onions and sesame oil.
Meal 5: Mediterranean Chicken Platter
Serve leftover chicken with olives, cucumber, hummus, roasted vegetables, and warm flatbread.
Each meal takes 5–15 minutes, keeps you nourished, and makes your week smoother.
5. Portion + Store Properly to Stay Ahead All Week
Meal prep is only helpful if it’s easy to grab.
Here’s how to store your food so it stays fresh:
How to Store:
- Chicken: 3–4 days in airtight containers
- Roasted vegetables: 4–5 days
- Cooked grains: 4 days
- Broth: 5 days refrigerated, 3 months frozen
Pro tip for moms:
Create one toddler-friendly container with:
- shredded chicken
- soft veggies
- small portion of grains
This becomes a fast toddler meal on busy days.
Zero-Waste Tip:
Save vegetable ends and chicken bones in a freezer bag. When full, make broth again—sustainable and nourishing.
Sunday Roast Meal Prep (5 Meals From 1 Chicken)
Servings: 4–6
Prep Time: 10 minutes
Cook Time: 60–75 minutes
Total Time: ~1.5 hours
Ingredients:
- 1 whole chicken
- Salt, pepper, herbs
- Olive oil
- 1 lemon
- 6 garlic cloves
- 4–6 cups mixed vegetables
- Cooked grain of choice
- For broth: chicken bones, veggie scraps, water, ACV
Instructions:
- Roast chicken with herbs, garlic, lemon, and vegetables.
- Cook a large batch of grains.
- Use leftover bones to make broth.
- Create 5 meals: bowls, soup, wraps, fried rice, platter.
- Store everything in airtight containers to enjoy all week.
Get started now!
Meal prepping doesn’t require perfection—just intention. With one Sunday roast, you can create a week of ease, save money, reduce waste, and nourish yourself and your family with simple, delicious food.
If you want more simple living recipes or 5-ways guides, explore:
- Zero-Waste Cooking
- Easy Weeknight Dinners
- Sustainable Kitchen Tips
5 Ways to Use 
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