Hi friends!
This past week was busy in all the best (and slightly overwhelming) ways. We officially finished building the pool, and are now waiting for the rain to stop so we can pour the concrete for what will eventually become our outdoor kitchen next summer.
I’m already so excited for next summer’s grilling season, late summer dinners, pizza parties and just being outside while the kids swim and I’m hosting for family and friends.
The kids wrapped up their tennis classes, and I’ve been in full-blown mom mode getting everything ready for Alice’s 6th birthday party. The theme for this year is Sanrio characters (Hello Kitty, Cinnamoroll, Kuromi, My Melody, etc). Idk…this is my first time learning about anything other than Hello Kitty.
The next few weeks we will be in hockey camp, which means even more driving, less structure, and a lot of back-and-forth meals. So this week’s Sunday meal prep is all about staying ahead of the chaos with meals that are quick, balanced, and ready to grab whenever we need them.
As a dietitian, I focus on meals that check a few important boxes:
- High in protein and fiber to keep energy steady
- Packed with fresh, in-season produce for flavor and nutrition
- Easy to store and reheat or eat cold when we’re running between errands
- Kid-friendly but still satisfying enough for the grownups
Here’s what I prepped for the week ahead:
- High-Protein Mozzarella and Green Onion Biscuits
- Dragon Fruit Chia Pudding
- Greek Chicken and Potatoes Sheet Pan Meal
- Chopped Broccoli Pesto Protein Pasta Salad
Let’s get into it.
Kitchen Tools/ Equipment/ Containers I used:
- Chia Seed Pudding Containers
- high-speed blender
- Brown Pot (I used to make the pasta in)
- Large Bowl (I used to mix the pasta salad in)
- Pasta Salad Containers
- Carbon Steel Griddle
- Glass storage containers
High-Protein Mozzarella & Green Onion Biscuits
These are my go-to when I want something warm and satisfying but still packed with protein. The Greek yogurt and eggs give them a nice protein boost, and the green onions and mozzarella make them feel like more than just a biscuit.
They freeze well, reheat fast, and are perfect for quick breakfasts or even lunch on the road.
Grocery List:
- All-purpose flour
- Baking powder
- Garlic powder
- Salt and black pepper
- Greek yogurt
- Avocado oil (or olive oil)
- Eggs (2 large)
- Shredded mozzarella cheese (2 cups)
- Green onions (1 small bunch)
Serves: 12 biscuits
Ingredients:
- 2 ½ cups all-purpose flour
- 2 tsp baking powder
- 1 ½ tsp salt and black pepper
- 1 tsp garlic powder
- 2 cups Greek yogurt
- 2 tbsp avocado oil
- 2 large eggs
- 2 cups shredded mozzarella cheese
- 4 green onions, thinly sliced
Directions:
- Preheat the oven to 425°F and line a baking sheet with parchment. In a large bowl, mix the flour, baking powder, salt, pepper, and garlic powder.
- Add the yogurt, avocado oil, and eggs and stir until a rough, sticky dough forms (this will be very sticky!).
- Fold in the mozzarella and green onions, then let the dough rest for 10 to 15 minutes.
- Scoop into 12 equal portions and bake for 15 to 18 minutes, until lightly golden.
- Let cool completely before storing or freezing.
Why I Love It (As a Dietitian):
- High in protein from Greek yogurt, eggs, and cheese
- Satisfying and balanced — good source of carbs, protein, and fat
- No added sugar
- Great for meal prep and freezer-friendly
- Easy way to sneak in a savory breakfast
Customization & Tips:
- Sub half the flour with whole wheat flour for more fiber
- Swap mozzarella with cheddar, feta, or a dairy-free cheese
- Add chopped spinach or grated zucchini for extra veggies
- Use blended cottage cheese in place of yogurt for more protein
Nutrition Info (Approx. per biscuit):
- Calories: 210
- Protein: 11g
- Carbs: 18g
- Fat: 10g
- Fiber: 1g
Storage & Reheating:
- Store in an airtight container in the fridge for up to 5 days
- Freeze up to 2 months
- Reheat in the toaster oven or microwave for 20–30 seconds
Dragon Fruit Chia Pudding
This is one of those meals that looks like dessert but is packed with fiber, protein, and healthy fats. I blend dragon fruit with milk, Greek yogurt, and vanilla, then stir in chia seeds and let it sit overnight.
The result is a creamy, colorful breakfast that feels special but takes almost no time to prep.
Grocery List:
- Dragon fruit chunks (fresh or frozen)
- Milk of choice
- Greek yogurt
- Vanilla extract
- Chia seeds
- Raspberries (for topping)
Serves: 4 small jars
Ingredients:
- 1½ cups dragon fruit chunks
- 1 cup milk of choice
- ¾ cup Greek yogurt
- ½ tsp vanilla extract
- ¼ cup chia seeds
- Raspberries and extra dragon fruit for topping
Directions:
- In a blender, combine the dragon fruit, milk, Greek yogurt, and vanilla. Blend until smooth.
- Pour mixture into a bowl or jar and stir in chia seeds.
- Divide into jars and refrigerate overnight or for at least 4 hours until thickened.
- Top with raspberries, Greek yogurt and extra dragon fruit before serving.
Why I Love It (As a Dietitian):
- High in fiber and omega-3s from chia seeds
- Naturally sweet without added sugar
- Good source of probiotics and protein from Greek yogurt
- Rich in antioxidants from the fruit
- Perfect grab-and-go option for busy mornings
Customization & Tips:
- Swap dragon fruit for mango, strawberries, or a blend of berries
- Use plant-based yogurt for a dairy-free version
- Add a scoop of protein powder or collagen for an extra boost
- Use coconut milk for a creamier, tropical flavor
Nutrition Info (Per serving):
Calories: 180
Protein: 21g
Carbs: 14g
Fat: 9g
Fiber: 6g
Storage & Reheating:
- Store in individual jars in the fridge for up to 4 days
- Best served cold
Greek Chicken & Potatoes Sheet Pan
A sheet pan dinner is one of my favorite prep-ahead meals. This one combines chicken breast, roasted zucchini, onions, and crispy potatoes—all tossed in a lemony Greek-inspired marinade. It’s balanced, flavorful, and ideal for meal prep.
Grocery List:
- Boneless skinless chicken breast
- Potatoes
- Zucchini
- Red or white onion
- Olive oil
- Honey
- Garlic powder
- Paprika
- Oregano
- Lemon
- Salt and pepper
Serves: 4–5
Ingredients:
- 1 lb boneless skinless chicken breast, cut into 1–2 inch cubes
- 2 cups chopped potatoes
- 3 zucchinis, quartered
- 1 red or white onion, slivered
For the potato seasoning:
- 2 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- Salt and pepper to taste
For the chicken & veggie marinade:
- 2 tbsp olive oil
- 1 tbsp honey
- 1 tsp oregano
- 1 tsp garlic powder
- 1 tsp paprika
- Juice of ½ lemon
- Salt and pepper to taste
Directions:
- Preheat oven to 435°F.
- Toss chopped potatoes with olive oil, paprika, garlic powder, salt, and pepper. Spread on a baking sheet and bake for 15 minutes.
- Meanwhile, toss the chicken, zucchini, and onion with the marinade ingredients.
- After 15 minutes, add the chicken and veggies to the baking sheet with the potatoes and bake for another 20 minutes, or until chicken is cooked through and potatoes are golden.
- Let cool slightly before storing.
Why I Love It As a Dietitian:
- Balanced mix of lean protein, starchy and non-starchy vegetables
- Flavorful without heavy sauces
- Packed with potassium, fiber, and vitamin C
- One pan = minimal cleanup
- Customizable for the whole family
Customization & Tips:
- Swap chicken breast for thighs or steak
- Add bell peppers or cherry tomatoes for extra veggies
- Serve with a side of hummus or tzatziki for extra flavor
Nutrition Info (Per serving):
Calories: 330
Protein: 32g
Carbs: 22g
Fat: 15g
Fiber: 3g
Storage & Reheating:
- Store in airtight containers in the fridge for up to 4 days
- Reheat in microwave or oven at 350°F until warmed through
- Can be eaten cold over greens as a salad
Chopped Broccoli Pesto Protein Pasta Salad
This cold pasta salad is hearty, fresh, and perfect for lunchboxes or quick dinners. It’s full of protein, fiber, and flavor thanks to a mix of veggies, beans, and protein pasta tossed in pesto.
Grocery List:
- Protein pasta
- Broccoli
- Kale
- Canned pinto beans
- Sun-dried tomatoes
- Pesto
Serves: 4–5
Ingredients:
- 8 oz protein pasta
- 2 cups chopped broccoli
- 1 cup chopped kale
- 1 can pinto beans, rinsed and drained
- ⅓ cup sun-dried tomatoes
- ½ cup pesto
Directions:
- Cook protein pasta according to package directions. Drain and rinse with cold water.
- While pasta cooks, steam or blanch broccoli for 2–3 minutes, then drain.
- In a large bowl, combine cooked pasta, broccoli, kale, pinto beans, and sun-dried tomatoes.
- Toss everything with pesto until evenly coated.
- Chill in the fridge before serving.
Why I Love It (As a Dietitian):
- High in fiber and plant-based protein
- Great source of iron, vitamin K, and antioxidants
- Pasta salad version of a power bowl
- Perfect make-ahead lunch
- Can be eaten cold—ideal for on-the-go
Customization & Tips:
- Use chickpeas or white beans instead of pinto
- Swap kale for spinach or arugula
- Add grilled chicken, hard-boiled eggs, or shrimp for extra protein
- Use dairy-free pesto to make it vegan
Nutrition Info (Per serving):
Calories: 370
Protein: 27g
Carbs: 32g
Fat: 18g
Fiber: 8g
Storage & Reheating:
- Store in an airtight container in the fridge for up to 4 days
- Best served cold or at room temperature
- Not freezer-friendly
Wrap-Up
Sunday meal prep doesn’t have to be complicated to be effective. With just a few balanced, high-protein recipes, you can set yourself and your family up for a week of nourishing meals and fewer last-minute decisions. These recipes were designed to save time, reduce stress, and support your health goals — without sacrificing flavor or satisfaction.
Whether you’re a busy mom juggling multiple schedules or just trying to stay consistent with your nutrition, having these staples ready makes all the difference. Pick two or three to start with, adjust them to your preferences, and you’ll quickly see how a little prep on Sunday brings a lot of peace throughout the week.
And in case you missed the previous weeks or want to mix-and-match recipes, make sure to check the other Sunday Meal Prep weeks below!
