Sunday Meal Prep: 9/21/25

Leave a Comment / Sunday Meal Prep / By

Hi friends!

Launch week has been so exciting! Hundreds of the 2026 planners have already made their way to homes, and the emails and messages I’ve been getting from you all just make my heart so happy. If you haven’t grabbed yours yet, now’s the time—once they sell out, they’re gone for the year.

I truly can’t believe how fast time is flying this year. If you’re in Michigan (or anywhere in the Midwest), I hope you’ve been soaking up this warmer weather. We’ve been taking full advantage of being in the pool a few days longer enjoying the sunshine.

Okay, let’s get into this week’s meal plan menu. These recipes are more fall-weather inspired (even though it’s been warm) simple, healthy, and perfect for storing or reheating throughout your busy week.

This week’s menu:

  • Sheet Pan Chicken with Brussels, Potatoes & Honeycrisp Apple – a cozy, roasted veggie and chicken dinner that’s perfect for meal prep
  • Red Lentil Soup – my mom’s classic, comforting soup that’s packed with protein and fiber
  • Loaded Taco Bowls with Peppers & Parmesan – a colorful, flavorful, make-ahead bowl that reheats perfectly
  • Blended Chocolate Chia Seed Pudding – a creamy, protein-packed breakfast or snack that’s easy to prep and grab on busy mornings
Table Of Contents
  1. Kitchen Tools/ Equipment/ Containers I used:
  2. Sheet Pan Chicken with Brussels, Potatoes & Honeycrisp Apple
  3. Red Lentil Soup
  4. Loaded Taco Bowls with Peppers & Parmesan
  5. Blended Chocolate Chia Seed Pudding
  6. More Sunday Meal Prep Blog Posts:

Kitchen Tools/ Equipment/ Containers I used:

Sheet Pan Chicken with Brussels, Potatoes & Honeycrisp Apple

This week’s meal prep is the kind of cozy, satisfying sheet pan dinner that makes Sunday cooking feel easy and stress-free. We’ve got juicy marinated chicken, caramelized Brussels sprouts, roasted potatoes, and a little sweetness from Honeycrisp apple. Everything cooks on two sheet pans, so it’s mostly hands-off once it’s in the oven. Plus, I scaled this recipe to make five servings, so you’ve got enough for a full week of lunches or a couple family dinners.

Grocery List

Here’s what you’ll need for this recipe:

  • Chicken breasts (about 2.5 lbs, or 5 medium pieces)
  • Brussels sprouts
  • Potatoes (Yukon gold or sweet potatoes both work)
  • Onion (red onion or shallots)
  • Honeycrisp apples
  • Olive oil
  • Greek yogurt
  • Garlic
  • Dried oregano
  • Paprika
  • Honey
  • Salt & black pepper

Serves

Makes 5 servings

Ingredients

For the chicken:

  • 5 chicken breasts (about 2.5 lbs)
  • 1 heaping spoonful Greek yogurt (for tenderness)
  • 3 garlic cloves, mashed or grated
  • 1 tsp dried oregano
  • 1 tsp paprika
  • 1 tsp salt
  • ½ tsp black pepper

For the veggies:

  • 2 lbs Brussels sprouts, halved
  • 2 lbs potatoes, cubed
  • 2 medium onions (or 4 shallots), chopped
  • 2 Honeycrisp apples, chopped

Vegetable marinade:

  • 3 tbsp olive oil
  • 2 garlic cloves, minced
  • 2 tsp honey
  • 1 ½ tsp salt

Instructions

  1. Preheat oven to 425°F.
  2. In a bowl, whisk together Greek yogurt, garlic, oregano, paprika, salt, and black pepper. Coat chicken and set aside while prepping the veggies.
  3. Chop Brussels, potatoes, onions, and apple into bite-sized pieces.
  4. Toss veggies with olive oil, garlic, honey, and salt until coated. Spread on one large sheet pan.
  5. Place chicken on a separate sheet pan (since they cook at different speeds).
  6. Roast: veggies for 20–25 minutes (toss halfway through), chicken for 25–30 minutes depending on thickness.
  7. For extra crispiness, broil both pans for 2–3 minutes at the end.
  8. Serve hot or portion into containers for meal prep.

Why I Love This Recipe as a Dietitian

This recipe is packed with balanced nutrition: lean protein from the chicken, fiber-rich veggies, complex carbs from the potatoes, and even some antioxidants from the apples. It’s also an easy way to fill half your plate with produce without overthinking it. Since everything bakes together, it makes healthy eating feel simple, not like another chore.

Customization & Tips

  • Make it dairy-free: Skip the Greek yogurt in the marinade. A splash of lemon juice works just as well to keep the chicken tender.
  • Switch up the veg: Swap Brussels sprouts for broccoli or cauliflower if that’s what you have.
  • Protein swap: This also works with chicken thighs (juicier!) or even salmon (just shorten the cook time).
  • Extra flavor: Add a drizzle of balsamic glaze or tahini sauce when serving.
  • Meal prep tip: Store in airtight containers up to 4 days. Reheat in the oven or air fryer to bring back the crispiness.

Nutrition Information (per serving, approximate)

  • Calories: ~410
  • Protein: 35g
  • Carbohydrates: 38g
  • Fiber: 7g
  • Fat: 13g

Red Lentil Soup

Even though it’s been unseasonably warm here in Michigan, we all managed to catch a cold earlier this week. And whenever that happens, I immediately reach for the recipe my mom used to make us when we were sick: red lentil soup. It’s cozy, nourishing, and somehow feels like both comfort food and medicine in a bowl.

It comes together with simple pantry staples, cooks in one pot, and makes enough for leftovers.

Grocery List

Here’s what you’ll need to make it:

  • Olive oil
  • Onions
  • Garlic
  • Celery
  • Carrots
  • Red lentils
  • Ground cumin
  • Black pepper
  • Turmeric
  • Parsley
  • Vegetable or chicken bouillon cube (optional)
  • Vegetable or chicken broth (bone broth if you want extra protein)

Serves

Makes 6 servings

Ingredients

  • 3 tbsp olive oil
  • 1 cup chopped onions (about 1 medium onion)
  • 4 garlic cloves, minced + ½ tsp salt
  • 1 cup chopped celery (about 2 stalks)
  • 1 cup chopped carrots (about 2 medium carrots)
  • 1 cup red lentils, rinsed
  • ½ tsp ground cumin
  • ¼ tsp black pepper
  • ¼ tsp turmeric
  • 1 bouillon cube (optional, for extra flavor)
  • 2 ½ liters (10 cups) vegetable or chicken broth (use bone broth for added protein)
  • ¼ cup fresh parsley, chopped

Instructions

  1. Heat olive oil in a large pot over medium heat. Add onions and sauté until soft and translucent, about 5 minutes.
  2. Add garlic and salt, cooking another 1–2 minutes until fragrant.
  3. Stir in celery and carrots, cooking for 3–4 minutes to soften slightly.
  4. Add lentils, cumin, pepper, turmeric, and bouillon cube (if using). Stir to coat.
  5. Pour in broth and bring to a boil. Reduce heat to low, cover, and simmer for 25–30 minutes, until lentils are tender.
  6. Stir in fresh parsley before serving.
  7. Optional: For a creamier texture, blend the soup with an immersion blender.

Why I Love This Recipe as a Dietitian

Red lentils are an underrated powerhouse—they cook quickly, are packed with plant-based protein, and deliver plenty of fiber to keep you full. Add in the carrots, celery, onions, and fresh parsley, and you’ve got a nutrient-dense soup that supports immunity, digestion, and overall energy. It’s simple, but it checks all the boxes: protein, fiber, vitamins, and minerals in one bowl.

Nutrition Information (per serving, approximate)

  • Calories: ~220
  • Protein: 12g
  • Carbohydrates: 28g
  • Fiber: 9g
  • Fat: 8g

Loaded Taco Bowls with Peppers & Parmesan

These taco bowls are a quick and satisfying meal prep option for the week. They’re packed with seasoned ground beef, colorful peppers and onions, and a little Parmesan cheese for extra flavor. I love them because they’re easy to prep ahead of time and totally customizable—plus, they reheat perfectly for busy weekdays.

Grocery List

  • Ground beef
  • Onion
  • Bell peppers (any color you like)
  • Taco seasoning
  • Oregano
  • Crushed red pepper flakes
  • Parmesan cheese
  • Arugula or other greens
  • Fresh tomatoes (optional, for serving)

Serves

Makes 4-5 servings

Ingredients

  • 1 lb ground beef
  • 1 medium onion, sliced
  • 2 bell peppers, sliced
  • 1-2 tsp taco seasoning (adjust to taste)
  • ½ tsp dried oregano
  • ¼ tsp crushed red pepper flakes (optional, for a little heat)
  • ¼ cup shredded Parmesan cheese
  • 4-5 cups arugula or other greens (for serving)
  • 1-2 fresh tomatoes, diced (optional, for serving)

Instructions

  1. Heat a large skillet over medium heat. Add the ground beef and cook until browned. Stir in taco seasoning and cook 1-2 minutes more to let the flavors meld.
  2. In the same skillet, add the sliced onion and bell peppers. Sprinkle with oregano and crushed red pepper flakes. Cook until the vegetables are tender but still slightly crisp.
  3. Assemble the bowls: start with the seasoned ground beef, followed by the sautéed peppers and onions. Top with shredded Parmesan.
  4. When you are ready to eat, warm the bowls in the microwave or quickly sauté in a skillet until heated through. Then add in a layer of arugula or other greens and fresh diced tomatoes on top.

Why I Love This Recipe as a Dietitian

This recipe hits a great balance of protein, fiber, and vitamins. The ground beef and Parmesan provides satiating protein, while the peppers and onions add color, nutrients, and fiber. Topping it with greens like arugula gives a boost of antioxidants. It’s a simple, flexible meal prep that supports healthy eating without feeling boring.

Customization & Tips

  • Swap the ground beef for ground turkey, chicken, or even a plant-based option.
  • Use any mix of peppers or onions you have on hand.
  • Add extra toppings like avocado, salsa, or a squeeze of lime for fresh flavor.
  • For a low-carb version, serve over extra greens instead of rice or grains.

Storage & Reheating

  • Store the taco bowls in airtight containers in the fridge for up to 4 days.
  • To reheat, either microwave until warmed through or sauté in a skillet for a few minutes to keep the vegetables crisp. Add fresh diced tomatoes and any optional toppings after reheating.

Nutrition Information (per serving, approximate)

  • Calories: ~350
  • Protein: 28g
  • Carbohydrates: 12g
  • Fiber: 4g
  • Fat: 20g

Blended Chocolate Chia Seed Pudding

This chocolate chia pudding is my go-to make-ahead breakfast or snack. It’s creamy, chocolatey, and packed with protein and fiber. Even better, it’s simple to prep in advance, stores well in the fridge, and can be topped with whatever fresh fruit or yogurt you like. I love having these ready for busy mornings or a sweet, healthy treat.

Grocery List

  • Chia seeds
  • Unsweetened cocoa powder
  • Vanilla extract
  • Fresh brewed coffee
  • Milk (I use Fairlife 2% for extra protein, but any milk works)
  • Maple syrup or sweetener of choice
  • Greek yogurt (for topping)
  • Strawberries (for topping)
  • Optional: chocolate protein powder

Serves

Makes 3 servings

Ingredients

  • ½ cup chia seeds
  • 1 to 1½ tsp vanilla extract
  • ½ cup fresh brewed coffee, cooled
  • 1 tbsp unsweetened cocoa powder
  • 1½ cups milk (any kind; I use Fairlife 2% for extra protein)
  • Toppings: Greek yogurt and sliced strawberries
  • Optional: 1 scoop chocolate protein powder
  • Optional: ¼ cup maple syrup

Instructions

  1. Add chia seeds, cocoa powder, vanilla extract, coffee, milk, maple syrup and protein powder (if using) to a blender. Blend on high speed until the mixture starts to thicken. This can take 1–2 minutes.
  2. Pour the mixture evenly into 3 glass jars. It will continue to thicken as it sits in the fridge.
  3. Top each jar with Greek yogurt and sliced strawberries.
  4. Store in the fridge for up to 4 days. Enjoy cold.

Why I Love This Recipe as a Dietitian

Chia seeds are a great source of fiber, protein, and omega-3s, making this a nutrient-dense, filling breakfast or snack. Using milk (or a high-protein alternative like Fairlife) and Greek yogurt adds extra protein, while cocoa and coffee give it a naturally rich flavor. It’s simple, satisfying, and keeps you full until your next meal.

Customization & Tips

  • Swap strawberries for any fruit you like—bananas, blueberries, or raspberries work great.
  • For a sweeter pudding, add maple syrup or a drizzle of honey.
  • If you want a thicker consistency, let it sit in the fridge for at least 30–60 minutes before serving.
  • Add chocolate protein powder for an extra protein boost.

Storage & Reheating

  • Store in airtight jars or containers in the fridge for up to 4 days.
  • This pudding is meant to be eaten cold; no reheating necessary.

Nutrition Information (per serving, approximate)

  • Calories: ~250
  • Protein: 12g
  • Carbohydrates: 25g
  • Fiber: 10g
  • Fat: 10g

More Sunday Meal Prep Blog Posts:

Related Posts

Leave a Comment

Your email address will not be published. Required fields are marked *