Meal Prep de Domingo em 20 Minutos – A Corial trata de tudo por ti
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Sunday Meal Prep in 20 Minutes – Corial takes care of everything for you
20-Minute Sunday Meal Prep with CORIAL Products | CORIAL
Meal Prep · Lifestyle · Functional Breakfast

The biggest enemy of functional eating isn't lack of willpower. It's lack of time at 7 AM on Monday. 20 minutes on Sunday solves that.

Reading time: ~8 min  ·  5 complete recipes  ·  Weekly plan  ·  Shopping list

With CORIAL products, meal prep is even simpler — most are ready in minutes or are already portable by design. This guide shows you how to prepare an entire week's worth of breakfasts and snacks in under 20 minutes, on a Sunday afternoon.

20
minutes of prep
4
CORIAL products used
5
recipes prepared
5+
weekdays covered

1. Shopping list — what you need besides CORIAL products

🛒 Shopping list
  • Natural Greek yogurt (500g)
  • Bananas (4–5 units)
  • Mixed berries (fresh or frozen)
  • Almond butter (1 jar)
  • Honey (1 small jar)
  • Plant-based drink (oat or almond, 1L)
  • Eggs (4 units, optional)
  • Glass jars with lids (4–5 units)

2. The 20-minute plan — step by step

0–2 min
Start — Prepare jars and basic ingredients
Line up 4–5 glass jars on the counter. Take all CORIAL products out of the pantry. Turn on the frying pan to medium heat for the pancakes. Heat water for the collagen coffee.
2–7 min
In parallel — Overnight oats in jars + pancakes in the pan
While the pancakes cook, distribute the protein oats into the jars with the plant-based drink and yogurt. Flip the pancakes when golden. Two processes simultaneously — this is where you save time.
7–12 min
Assemble — Toppings on oats + collagen coffee in a jar
Complete the overnight oats jars with fruit, almond butter, and honey. Stack the pancakes, let them cool, and store. Dissolve 3–4 servings of collagen coffee in hot water and store in an airtight jar.
12–16 min
Snacks — Yogurt pots with separate granola
Prepare 2–3 yogurt pots with berries. Store the granola in a separate small bag for each pot — add it only when you're about to eat to maintain crispiness and prebiotics.
16–20 min
Wrap up — Label, organize, and enjoy Sunday
Label each jar with the day of the week. Organize in the fridge: Monday at the front, Friday at the back. Wash the frying pan. You're done — the week is ready.

3. Breakfast recipes

1
🌾 Protein Oats · Prep: 2 min · Lasts: 3–4 days
Vanilla overnight oats with banana and almond butter
Sunday's base that sorts out Monday, Tuesday, and Wednesday mornings

Prepare 3 jars at once. In the morning, take it out of the fridge and eat it cold — or heat for 60 seconds. No decisions needed.

  1. Per jar: 1 serving of CORIAL Vanilla Protein Oats + 80ml plant-based drink + 2 spoons of Greek yogurt. Mix well.
  2. Add half a sliced banana and 1 spoon of almond butter on top.
  3. Close the jar and store in the fridge. Prepare 3 jars at once — lasts 3–4 days.
  4. In the morning: add a drizzle of honey and eat cold or heat for 60 seconds in the microwave.
  5. To avoid boredom: switch to Chocolate or Apple & Cinnamon flavour on other days.
2
🥞 Protein Pancakes · Prep: 5 min · Lasts: 3–4 days
Protein pancake stack with yogurt and berries
Make on Sunday. Heat in 60 seconds during the week. Looks like brunch, is meal prep.

6–8 pancakes ready in 5 minutes. In the morning, 60 seconds in the microwave and they're like freshly made.

  1. Prepare the batter for CORIAL Protein Pancakes as instructed on the packaging.
  2. Cook all pancakes at once in a non-stick pan — in 5 minutes you'll have 6–8 pancakes ready.
  3. Let them cool completely. Stack in groups of 2–3 separated by parchment paper.
  4. Store in a container in the fridge. Lasts 3–4 days.
  5. In the morning: heat for 60 seconds in the microwave. Serve with Greek yogurt, berries, and honey.
3
☕ Functional Drink with Collagen · Prep: 3 min · Lasts: 3–4 days
Iced collagen coffee — the protein latte for the whole week
Prepare a jar on Sunday. In the morning, just pour into a glass and leave.

One jar on Sunday means 4 effortless mornings. Hot or iced, depending on your mood.

  1. Dissolve 3–4 servings of CORIAL Original or Cocoa Collagen Coffee in 400–500ml of hot water. Mix well.
  2. Let it cool for 10 minutes and transfer to a glass jar with a lid. Store in the fridge.
  3. Iced in the morning: pour into a tall glass with ice + 50ml of plant-based drink. Ready in 30 seconds.
  4. Hot version: heat a cup for 90 seconds in the microwave — functional coffee without doing anything new.
  5. Lasts up to 4 days in the fridge without losing nutritional quality.

4. Snack recipes

4
🥣 Gut Granola · Prep: 3 min · Lasts: 3–4 days
Yogurt pots with Gut Granola and berries
Gut health · The snack that looks like it's from a pastry shop and takes 1 minute to assemble

Store the granola separately to maintain crispiness and active prebiotics. 20 seconds of work at snack time.

  1. Fill 3–4 pots with natural Greek yogurt (150g each).
  2. Add berries (raspberries, blueberries, or strawberries) on top of the yogurt.
  3. Store the CORIAL Gut Granola separately in a small bag or container — add only when you're about to eat.
  4. Label each pot with the day of the week. They're ready for up to 4 days in the fridge.
  5. At the time: open the pot, pour the granola on top, finish with a drizzle of honey.
5
🌾 Oats + 🥣 Granola + ☕ Coffee · Sunday Prep: 2 min · Morning: 3 min
The complete jar — oats + granola + collagen coffee
Protein + prebiotics + collagen before 8 AM. The week starts strong.

Three products, one moment, less than 3 minutes of prep in the morning. The definitive weekday breakfast.

  1. In the jar (on Sunday): 1 serving of CORIAL Chocolate Protein Oats + 80ml plant-based drink + 1 spoon of Greek yogurt. Mix and store in the fridge.
  2. In the morning: take out the jar. Add 1 serving of CORIAL Raspberry & White Chocolate Gut Granola on top — the cold/crunchy contrast is the best way to wake up.
  3. In parallel, prepare 1 cup of CORIAL Cocoa Collagen Coffee in hot water — 30 seconds.
  4. Eat the jar with the coffee alongside. Three products, one moment.

5. Suggested weekly plan

Day Breakfast & Snack
Monday 🌾 Vanilla overnight oats + banana · ☕ Iced collagen coffee
Tuesday 🥞 Pancake stack + yogurt + berries · ☕ Hot Cocoa Coffee · 🥣 Granola pot (snack)
Wednesday 🌾 Chocolate overnight oats + almond butter · ☕ Iced collagen coffee
Thursday 🥞 Heated pancakes + granola + honey · ☕ Collagen barley coffee · 🥣 Apple & Cinnamon granola pot (snack)
Friday 🌾 The complete jar: oats + granola + collagen coffee
Weekend 🥞 Fresh pancakes — this time calmly · 🥣 Granola bowl with fruit and kefir · ☕ Collagen barley coffee (afternoon)

6. Tips to succeed

🫙 Invest in good jars

Glass jars with airtight lids make all the difference in durability and motivation. Seeing the jars lined up in the fridge gives you a satisfaction no one can take away.

🌿 Keep granola separate until eating

If you mix the Gut Granola with yogurt on Sunday, by Thursday it will be soggy. Store it in a small bag and add it only when you're about to eat — 5 extra seconds that save texture and prebiotics.

🍌 Bananas: slice on Sunday, freeze excess

Frozen banana + blender + plant-based drink + protein oats = effortless recovery shake. Freeze those you won't use in jars before they get too ripe.

🔄 Rotate flavours each week to avoid boredom

CORIAL products have 2–3 flavours each — use a different flavour each week for oats, another for pancakes. The structure is always the same, the flavour changes, and the routine stays fresh.

20 Minutes on Sunday. Week Sorted.

All CORIAL products for this Meal Prep

Protein oats, pancakes, functional granola, and collagen drink — choose your favourite flavours and start this Sunday.

Protein Oats Protein Pancakes Gut Granola Functional Drink
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