Sunday Meal Prep with Seeds: Five Jars, One Hour

Meal prep does not have to mean twenty identical boxes of chicken and rice. A smarter approach is to prepare building blocks that you mix and match during the week. Seeds are ideal for this, because they are shelf-stable, cheap and flexible. Here is a one-hour plan built around five jars.

Jar 1: Overnight chia pudding base

Whisk 1/2 cup chia seeds into 3 cups of milk or plant milk, wait five minutes, then whisk again. Divide among four small jars and refrigerate. Each portion lasts four to five days. In the morning, top with fruit or toasted seeds. This takes five minutes of active work.

Toast 1 cup each of pumpkin and sunflower seeds in a dry pan or oven. Add 1/4 cup sesame seeds and salt. Cool, and store in an airtight jar for about two weeks. This goes on salads, soups, yoghurt and grain bowls.

Jar 3: Seed-and-oat breakfast mix

Combine 2 cups rolled oats, 1/2 cup ground flax, 1/4 cup chia, 1/4 cup pumpkin seeds and a pinch of cinnamon. To use, scoop 1/2 cup into a bowl, add 3/4 cup hot milk or water, and let it stand for five minutes. You can also soak it overnight in the fridge. This makes a quick no-fuss breakfast.

Jar 4: Lemon-tahini dressing

Whisk 1/2 cup tahini with 1/4 cup lemon juice, 1 crushed garlic clove, 1/2 teaspoon salt and enough cold water, about 1/3 cup, to make a pourable sauce. Keep it in a sealed jar in the fridge for up to a week. It works on roasted vegetables, grain bowls, falafel, salads and even as a dip for raw vegetables.

Mash 1 cup of pitted dates in a food processor, then add 1 cup oats, 1/4 cup sunflower seed butter, 2 tablespoons chia, and a pinch of salt. Pulse until sticky, roll into balls, and chill. Keep them in the fridge for up to a week or freeze them for a month.

Cook while you prep

While the oven is on for the seeds, roast a tray of vegetables and cook a pot of grains. Together with the jars, you now have everything for fast meals:

Monday: grain bowl with roasted vegetables, tahini dressing and seed mix

Tuesday: chia pudding with fruit

Wednesday: seeded oats with apple

Thursday: soup with seed mix on top

Friday: leftovers as a loaded salad

Food safety basics

Cool cooked food quickly and refrigerate within two hours. Keep wet preparations, such as chia pudding and dressing, covered and cold. Label each jar with the date so nothing lingers. Dry mixes can go in a cupboard, but keep them away from heat and sunlight, because seed oils spoil faster in warm places.

Make it your own

Not every seed suits every person. Swap pumpkin seeds for hemp hearts, or tahini for sunflower seed butter. If you cook for someone with allergies, use separate utensils and clean surfaces thoroughly, as sesame and other seeds can easily spread.

Who should check with a doctor first? People on blood thinners, those with kidney disease, those who are pregnant or those with digestive conditions should ask before eating seeds in large daily amounts. Anyone with a seed allergy should skip the relevant jars.

This article is general information, not medical advice.