Sunday Meal Prep: 11/16/2025

Hi friends!

With busy schedules, especially this week with school half-days and family gatherings, having a set of Sunday meal prep recipes can make your week run smoothly while keeping everyone nourished.

This week has been a busy one. The kids had half days because of conferences, we have a family gathering on Saturday, and hockey practices are in full swing — so I knew I needed to get my Sunday meal prep done and ready to go. When life feels full, having meals planned and prepped gives me such a sense of ease. It’s the one thing that helps me stay on top of our schedule, reduces stress during the week, and makes sure we all have nourishing meals ready to grab.

If you’re trying to stay consistent with healthy eating, save time during chaotic weekdays, or simply avoid the “what’s for dinner?” scramble, planning and prepping ahead is key. A couple of hours on Sunday sets the tone for the entire week.

Kitchen Tools/ Equipment/ Containers I used:

• Deep oven-safe pan with 2 handles
• Mortar and pestle (similar)
• Chef’s knife
• Wood cutting board
• Veggie chopper
• Stainless Steel measuring spoons
• Ceramic Non Stick Pot and Pan Set
• Long zester/ grater
• High-Speed Blender
• Muffin tin
• Glass mixing bowl

4 Easy Sunday Meal Prep Recipes to Save Time and Stress:

These Sunday meal prep recipes are perfect for busy mornings or weeknight dinners. I like to make a mix of protein, veggies, and wholesome carbs in my Sunday meal prep recipes to save time during the week.

Here’s what I made:

• One-Pan Greek Chicken and Chickpea Orzo – cozy, flavorful, and perfect for quick weeknight dinners.
• Lentil Vegetable Soup – a nutrient-dense, vegetable-heavy recipe that reheats beautifully.
• Egg and Vegetable Bites – an easy, protein-rich breakfast or post-workout snack.
• Fall-Spiced Breakfast Cookies – a wholesome grab-and-go option for busy mornings.

These four recipes cover dinner, lunch, breakfast, and snacks — a complete weekly reset that keeps things simple but nourishing.

Let me walk you through each one.

One-Pan Greek Chicken and Chickpea Orzo

This One-Pan Greek Chicken and Orzo is the kind of recipe that makes weeknights easier and meal prep more enjoyable. The chicken is marinated in lemon, garlic, and warm spices, then seared for that golden crust before finishing in the oven.

Once it’s cooked, everything comes together in one pan with orzo, broth, spinach, and parmesan for a cozy, flavorful dinner that reheats so well. This is the perfect Sunday meal prep recipe when you want something hearty, balanced, and full of Mediterranean flavors.

Grocery List

• Bone-in chicken thigh cutlets (4-6)
• Olive oil
• Lemon
• Tomato paste
• Garlic
• Paprika
• Cumin
• Turmeric
• Salt + pepper
• Orzo
• Chicken stock
• Baby spinach
• Parmesan
• Feta (optional)

Serves:

6

Ingredients

For the chicken:

• 5–6 bone-in chicken thigh cutlets (about 1.2 kg / 2 lb 10 oz)
• ¼ cup extra virgin olive oil
• ½ cup freshly squeezed lemon juice
• 1 tablespoon tomato paste
• 5-6 garlic cloves, mashed
• 2 teaspoons paprika
• 1 teaspoon cumin
• ¼ teaspoon turmeric
• 2 teaspoons salt
• ¼ teaspoon black pepper

For the orzo:

• 2 cups (300 g) orzo
• 4–4 ½ cups hot chicken stock (start with 4 cups, add more as needed)
• 2 tablespoons lemon juice
• 1 cup baby spinach
• 1 cup freshly grated parmesan
• Crumbled feta (optional)

Instructions

Prep the chicken:
In a large oven-safe pan or skillet, whisk together ¼ cup olive oil, ½ cup lemon juice, 1 tablespoon tomato paste, 1 head of minced garlic, 2 teaspoons paprika, 1 teaspoon cumin, ¼ teaspoon turmeric, 2 teaspoons salt, and ¼ teaspoon black pepper. Add the chicken thighs and coat well. If you have time, marinate for 30 minutes, but I added mine immediately into the pan.

Optional sear for color:
Preheat oven to 400°F. If desired, sear the chicken on the stovetop in the pan for 3–5 minutes per side until golden. This step is optional.

Bake the chicken:
Place the pan in the oven and bake for about 20 minutes, or until the chicken is fully cooked.

Add the orzo and broth:
Remove the chicken briefly from the pan. Add 2 cups orzo, 4 cups hot chicken stock, and 2 tablespoons lemon juice. Stir to combine and return the chicken on top.

Bake until tender:
Place the pan back in the oven and cook for 10–12 minutes, stirring the orzo occasionally. Add more broth if it starts to dry out — the orzo absorbs quickly and should be creamy and cooked through.

Finish the dish:
Stir in 1 cup baby spinach and 1 cup freshly grated Parmesan. Cook for another 2–3 minutes until the spinach wilts. Top with crumbled feta if desired and serve warm.

Why I Love This Recipe as a Dietitian

This recipe is balanced with protein, fiber, and healthy fats while still being incredibly comforting. The chicken provides high-quality protein, the orzo adds satisfying carbohydrates, and the spinach boosts the dish with iron, vitamins, and antioxidants. The flavors come from simple Mediterranean ingredients, which means you get a nourishing meal without relying on heavy sauces or additives.

Customization and Tips

• Use boneless chicken thighs if preferred — reduce oven time slightly.
• Swap orzo for whole-wheat orzo or small-cut pasta.
• Add roasted red peppers or cherry tomatoes for extra vegetables.
• Use low-sodium broth if you’re watching salt.
• Add chickpeas to make it even heartier.

Storage and Reheating

• Store in airtight containers in the fridge for up to 4 days.
• Reheat in a skillet with a splash of broth or water to bring back the creaminess.
• The chicken reheats well without drying out.
• This meal is great for portioning into individual containers for grab-and-go lunches.

Nutrition Information (per serving)

Calories: ~470
Protein: 32g
Carbohydrates: 42g
Fat: 20g
Fiber: 3g

Lentil Vegetable Soup

This Lentil Vegetable Soup is one of my favorite easy, nutrient-dense meal prep recipes. It’s cozy, vegetable-forward, and full of fiber, making it perfect for lunches throughout the week. The warm spices and hearty lentils create a balanced and flavorful soup that feels comforting without being heavy. It also reheats beautifully, which is exactly what you want in a Sunday meal prep recipe.

Grocery List

• Olive oil
• Onion
• Carrots
• Garlic
• Ground cumin
• Curry powder
• Dried thyme
• Diced tomatoes (14.5-oz can)
• Brown or green lentils
• Vegetable broth
• Salt + pepper
• Lemon

Serves:

6-8

Ingredients

• ¼ cup extra virgin olive oil
• 1 medium yellow or white onion, chopped
• 2 carrots, peeled and chopped
• 4 garlic cloves, pressed or minced
• 2 teaspoons ground cumin
• 1 teaspoon curry powder
• ½ teaspoon dried thyme
• 1 can (14.5 ounces) diced tomatoes, lightly drained
• 2 cups brown or green lentils, picked over and rinsed
• 6 cups vegetable broth (use bone broth for more protein)
• 1 teaspoon salt, more to taste
• Freshly ground black pepper, to taste
• 1 to 2 tablespoons lemon juice, to taste

Instructions

1. Warm the olive oil in a large Dutch oven over medium heat. Once the oil is shimmering, add the onion and carrots. Cook, stirring often, until the onion softens and turns translucent, about 5 minutes.
2. Add the garlic, cumin, curry powder, and thyme. Stir constantly for about 30 seconds until fragrant. Add the drained diced tomatoes and cook for a few minutes to deepen their flavor.
3. Pour in the lentils and vegetable broth. Add the salt and black pepper. Raise the heat and bring the soup to a boil, then partially cover and reduce to a gentle simmer. Cook for 25–30 minutes, or until the lentils are tender but still hold their shape.
4. Use an immersion blender to lightly blend part of the soup or fully blend it in a high-speed blender.
5. Remove from heat and add 1 tablespoon lemon juice. Taste and adjust with more salt, pepper, or lemon until the flavors brighten.

Why I Love This Recipe as a Dietitian

This soup is naturally high in fiber, plant-based protein, and antioxidants. Lentils are incredibly nutrient-dense and support steady energy throughout the day, while the carrots and tomatoes provide vitamins and phytonutrients. It’s a balanced, vegetable-heavy meal that helps keep you full and nourished without relying on heavy cream or added sugars.

Customization and Tips

• Use red lentils for a creamier texture and faster cooking time.
• Add diced sweet potatoes or celery for extra vegetables.
• Stir in coconut milk for a creamier version.
• Top with Greek yogurt or a drizzle of olive oil before serving.

Storage and Reheating

• Store in the refrigerator for up to 4 days.
• Reheat on the stovetop or in the microwave, adding a splash of water or broth if it thickens.
• This soup freezes very well for up to 3 months. Thaw overnight and reheat when ready to eat.

Nutrition Information (per serving)

Estimated
Calories: ~240
Protein: 11g
Carbohydrates: 30g
Fat: 8g
Fiber: 9g

Blender Egg Bites

These Blender Egg Bites are one of my favorite high-protein breakfast options for busy weeks. Everything comes together in minutes: blend the egg base, fold in your veggies and protein, and bake. I bake them using a simple water bath method, which helps the egg bites stay extra light, fluffy, and custardy—similar to the texture you get from a café-style sous vide egg bite. This recipe is also flexible, so you can use whatever vegetables or protein you already have.

Grocery List

• Eggs
• Cottage cheese
• Mozzarella cheese
• Green onion
• Bell peppers
• Spinach
• Turkey slices

Serves

12 egg bites

Ingredients

• 8 large eggs
• 1 cup cottage cheese
• 1 cup shredded mozzarella
• 2 green onions, chopped
• 1 cup mixed bell peppers, chopped
• 1 cup fresh spinach, chopped
• 3–4 slices turkey, chopped
• Salt and black pepper, to taste

Instructions

1. Preheat the oven to 350°F. Grease a 12-cup muffin tin and place it inside a large baking dish with higher sides.
2. In a blender, combine the eggs, cottage cheese, and mozzarella. Blend until completely smooth.
3. In a bowl, combine the green onion, bell peppers, spinach, and chopped turkey.
4. Pour the blended egg mixture into the bowl and gently fold everything together.
5. Divide the mixture evenly into the muffin cups.
6. Create a water bath by pouring hot water into the outer baking dish, filling it halfway up the sides of the muffin tin.
7. Bake for 18–22 minutes, or until the egg bites are just set in the center. The water bath helps them cook gently and prevents rubbery or overcooked edges.
8. Carefully remove the muffin tin from the water bath and let cool before removing the egg bites.

Why I Love This Recipe as a Dietitian

These egg bites pack high-quality protein from eggs and cottage cheese, helping keep you full and energized throughout the morning. The addition of vegetables adds fiber and micronutrients, and using the water bath keeps the texture soft and satisfying without needing extra oils or cheese. They’re an easy, nutrient-dense, grab-and-go breakfast that supports balanced blood sugar and steady energy.

Customization and Tips

• Swap turkey for chicken sausage, smoked salmon, or keep them vegetarian.
• Any veggies work here—try mushrooms, tomatoes, broccoli, or chopped kale.
• Add spices like paprika, garlic powder, or Italian seasoning for extra flavor.
• If you prefer a firmer texture, skip the water bath and bake directly in the oven.

Storage and Reheating

• Store in an airtight container for up to 4 days.
• Reheat in the microwave for 20–30 seconds.
• To freeze, place on a sheet pan until solid, then store in a freezer bag. Reheat from frozen for 45–60 seconds.

Nutrition Information (per serving)

Approximate values:
120–140 calories
10–12 g protein
6–8 g fat
2–3 g carbohydrates

Fall-Spiced Breakfast Cookies

These Fall-Spiced Breakfast Cookies are soft, chewy, lightly sweet, and perfect for busy mornings. They’re made with real, wholesome ingredients like oats, banana, pumpkin purée, almond butter, and warm fall spices. The pumpkin adds moisture and fiber while keeping the cookies naturally soft—making this recipe work even if you only have one banana on hand. These are a great grab-and-go breakfast, a school snack, or a pre/post-workout option you can feel good about.

Grocery List

• Protein oats (or rolled oats)
• Banana
• Almond butter (or any nut butter)
• Maple syrup
• Pumpkin purée
• Vanilla extract
• Cinnamon
• Pumpkin pie spice
• Salt
• Optional add-ins: pecans/walnuts, chocolate chips, dried cranberries

Serves

10–12 cookies, depending on size

Ingredients

• 1 ripe banana, mashed
• 1¾ cups oats – I used protein oats, but old-fashioned oats work well here too (start with 1½ cups; add more if needed)
• ½ cup almond butter (or any nut butter)
• ¼ cup maple syrup
• ½ cup pumpkin purée
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• ½ teaspoon pumpkin pie spice
• Pinch of salt
• Optional: chopped pecans or walnuts, chocolate chips, or dried cranberries

Instructions

1. Preheat the oven to 350°F and line a baking sheet with parchment paper.
2. In a large bowl, mash the banana. Add the rest of the ingredients and stir until fully combined.
3. If the mixture looks too wet, add a little more oats until it holds together like cookie dough.
4. Fold in any optional add-ins such as nuts, chocolate chips, or dried cranberries.
5. Scoop the dough onto the baking sheet and gently flatten the tops with your fingers or the back of a spoon.
6. Bake for 12–14 minutes or until the edges are lightly golden.
7. Let the cookies cool on the baking sheet for 5–10 minutes before removing.

Why I Love This Recipe as a Dietitian

These breakfast cookies are packed with fiber from oats and pumpkin, healthy fats from almond butter, and natural sweetness from banana and maple syrup. They’re balanced enough to keep blood sugar stable and energize you for the morning, but still feel like a treat. They’re also kid-friendly (my kids love them!) and freezer-friendly.

Customization and Tips

• Use any nut or seed butter to keep them allergy-friendly.
• Add 1–2 tablespoons of chia seeds or hemp seeds for extra protein and fiber.
• Swap the maple syrup for honey if preferred.
• Drizzle with a little almond butter after baking for more richness.
• For more structure, add an extra ¼ cup oats.

Storage and Reheating

• Store in an airtight container at room temperature for up to 3 days, or refrigerate for up to 1 week.
• Freeze for up to 3 months. Thaw at room temperature or microwave for 10–15 seconds.

Nutrition Information (per serving)

Approximate values:
110–130 calories
3–4 g protein
4–6 g fat
15–18 g carbohydrates

Wrap-Up

And that’s it — your week is officially set with four easy, healthy, and delicious meal prep recipes! From the One-Pan Greek Chicken and Chickpea Orzo to the hearty Lentil Vegetable Soup, protein-packed Blender Egg Bites, and Fall-Spiced Breakfast Cookies, these recipes are designed to save you time, reduce stress, and keep your family nourished all week long.

Meal prepping doesn’t have to be complicated. Even with a busy schedule, a few hours on Sunday can make weekday breakfasts, lunches, and dinners effortless. The key is planning, prepping, and having go-to recipes that are simple, versatile, and satisfying.

Give these recipes a try, and let me know which one becomes your new favorite. And remember — meal prep isn’t just about saving time; it’s about creating a little ease of mind, so you can focus on the things that matter most. If you make any of these, tag me on Instagram — I love seeing them and will repost!

More Sunday Meal Prep Blog Posts:

• Sunday Meal Prep: 11/9/2025
• Sunday Meal Prep: 11/2/25
• Sunday Meal Prep: 10/26/25
• Sunday Meal Prep: 10/19/25
• Sunday Meal Prep: 10/5/25