Sunday Meal Prep: 1/4/26

The last two weeks have been so much fun spending time with the kids during their winter break. We took things slow, kept our days easy, and really leaned into the quiet slowness of Christmas break. No rushing, no schedules, just being home together and enjoying it. And somehow, even with all that slowness, I can’t believe they go back to school tomorrow.

With the first full week of January ahead, this Sunday meal prep is all about easing back into routine with meals that feel warm, comforting, and grounding. Everything I made this week uses in-season produce and simple, wholesome ingredients — the kind of food that nourishes without feeling heavy or restrictive.

It’s such a good way to start the year: real food, cozy meals, and less stress during the week.

Click the play button below to watch this week’s meal prep:

Here Are the Recipes I Made This Week

Slow Cooker Beef Pot Roast
A classic, comforting slow cooker beef roast made with tender beef, root vegetables, and a rich, savory broth. This is the kind of meal that fills the house with the best smell and makes weeknight dinners effortless.

Creamy Cannellini Bean and Tomato Stew
This creamy cannellini bean and tomato stew is hearty, warming, and packed with plant-based protein and fiber. Perfect on its own or served with crusty bread for an easy lunch or dinner.

Roasted Butternut Squash Soup
A cozy roasted butternut squash soup made with simple ingredients and blended until smooth and comforting. This one is perfect to have on hand for quick lunches or light dinners during cold January days.

Winter Salad with Roasted Squash, Crispy Brussels Sprouts, and Pomegranate
A nourishing winter salad made with roasted squash, crispy Brussels sprouts, fresh greens, and juicy pomegranate seeds. It’s a great balance to all the warm meals and adds color and freshness to the week.

2-Ingredient Chia Seed Gel
A simple 2-ingredient chia seed gel to prep ahead and add to smoothies, yogurt bowls, or oatmeal throughout the week for extra fiber and hydration support.

Kitchen Tools/ Equipment/ Containers I used:

• Green Handle Chef’s knife
• Wooden Handle Chef’s knife
• Wood cutting board
• Cast iron/ Dutch oven for pot roast
• Veggie chopper
• Mortar and pestle (similar)
• Silver & Gold Pot
• Immersion blender
• Large Red Blender
• Beige pot (used to make soup)
• Set of baking sheet pans
• glass mixing bowl
• Salad Containers
• Measuring spoons & cups that will last a lifetime

Slow Cooker Beef Pot Roast with Root Vegetables

Description:
This slow-cooked beef pot roast is a comforting, hearty meal perfect for the chilly start of January. Using simple pantry staples and fresh vegetables, it creates a rich, flavorful meal that the whole family will love. The meat becomes tender and juicy, infused with aromatic herbs and a savory broth. It’s perfect for dinner and leftovers throughout the week.

Grocery List:

• 3.5 lb chuck roast
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried parsley
• Salt and black pepper
• 2 tbsp olive oil
• 2 tbsp tomato paste
• 1 medium onion, chopped
• 3 celery stalks, chopped
• 2 large carrots, chopped
• 6 cloves garlic, minced
• 4 cups beef broth
• 2 sprigs fresh thyme (or 1/2 tsp dried thyme)
• 2 bay leaves

Serves: 6–8

Ingredients:

• 3.5 lb chuck roast
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried parsley
• Salt and black pepper to taste
• 2 tbsp olive oil
• 2 tbsp tomato paste
• 1 medium onion, chopped
• 3 celery stalks, chopped
• 2 large carrots, chopped
• 6 cloves garlic, minced
• 4 cups beef broth
• 2 sprigs fresh thyme (or 1/2 tsp dried thyme)
• 2 bay leaves

Instructions:

1. Preheat oven to 375°F (190°C). Season the chuck roast generously with garlic powder, onion powder, dried parsley, salt, and black pepper on all sides.
2. Heat 2 tbsp olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Sear the roast on all sides until browned (about 3–4 minutes per side). Remove the roast and set aside.
3. In the same pot, add the tomato paste and cook for 2–3 minutes. Add chopped onion, celery, and carrots. Sauté until softened and fragrant, about 5–6 minutes. Add minced garlic and cook another 2 minutes.
4. Pour in the beef broth and add thyme and bay leaves. Return the seared roast to the pot. Cover with a lid and transfer to the oven.
5. Cook for 2–3 hours, or until the meat is tender and easily pulls apart. Check occasionally and add more liquid if needed.
6. Remove roast from oven, let rest 10 minutes. Serve with braising liquid and your favorite sides.

Why I Love This Recipe as a Dietitian:
This recipe is balanced and nutrient-dense. It’s also protein-packed from the beef, and has fiber and vitamins from root vegetables. It’s filling, whole-food based, and easy to prep ahead, making it ideal for busy weeks with kids.

Customizations & Tips:

• Swap carrots and celery for parsnips or turnips for variety.
• Use low-sodium beef broth to control salt.
• Double the vegetables for extra fiber and volume.
• Leftovers make great sandwiches or wraps for lunch.

Nutrition Information (per serving, approx.):

• Calories: 450
• Protein: 38g
• Carbohydrates: 15g
• Fiber: 3g
• Fat: 25g

Storage & Reheating:

• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Freeze portions for up to 3 months.
• Reheating: Warm gently on the stovetop or microwave until heated through; add a splash of broth if needed to keep moist.

Roasted Tomato and White Bean Stew

Description:
This roasted tomato and white bean stew is simple, comforting, and perfect for a cozy winter week. By cooking down tomatoes with onion and garlic, then blending part of the mixture, the stew becomes naturally creamy without the need for heavy cream. Cannellini beans add protein and fiber, making this an easy, nourishing meal to keep on hand.

Grocery List:

• 1 medium onion
• 4 cloves garlic
• Cherry or grape tomatoes (about 2 pints, ~4 cups)
• Tomato paste
• 2 cans (15 oz each) cannellini beans
• Vegetable or chicken broth
• Olive oil
• Salt
• Black pepper
• Dried oregano
• Dried thyme
• Red pepper flakes (optional)

Serves: 4–6

Ingredients:

• 2 tbsp olive oil
• 1 medium onion, diced
• 4 cloves garlic, minced
• 4 cups cherry or grape tomatoes (about 2 pints)
• 1 tbsp tomato paste
• 2 cans (15 oz each) cannellini beans, drained and rinsed
• 1 to 1½ cups vegetable or chicken broth
• 1 tsp salt, plus more to taste
• ½ tsp black pepper
• ½ tsp dried oregano
• ½ tsp dried thyme
• ¼ tsp red pepper flakes (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add diced onion and cook for 5–7 minutes until soft and translucent.
2. Add garlic and cook for another 30–60 seconds until fragrant.
3. Add tomatoes, salt, pepper, oregano, thyme, and red pepper flakes if using. Cook for 10–15 minutes, stirring occasionally, until the tomatoes break down and become soft and jammy.
4. Add in tomato paste.
5. Using an immersion blender, blend most of the tomato mixture directly in the pot, leaving some texture. Add a splash of broth to help it blend smoothly.
6. Stir in the cannellini beans and remaining broth. Simmer uncovered for 15–20 minutes, allowing the flavors to meld and the stew to thicken.
7. Taste and adjust seasoning as needed before serving.

Optional Add-Ins & Tips:

• Finish with a squeeze of lemon juice or a drizzle of olive oil before serving
• Add fresh basil or parsley if you have it
• Stir in spinach or kale during the last few minutes for extra greens
• Serve with crusty bread or over grains for a more filling meal

Storage & Reheating:

• Store in the fridge for up to 4 days
• Reheat gently on the stovetop or in the microwave, adding a splash of broth if needed

Why I Love This Recipe as a Dietitian:
This stew is a great example of how simple, plant‑forward meals can be both nutrient‑dense and deeply satisfying. White beans provide a source of fiber and plant protein to support digestion and satiety, while roasted tomatoes and herbs deliver flavor without excess sodium or fat. The optional greens add vitamins and minerals, making this a well‑rounded meal. 

Nutrition Information (approx. per serving):

• Calories: ~280
• Protein: ~12g
• Carbohydrates: ~34g
• Fiber: ~9g
• Fat: ~12g

(Note: These values are estimates based on typical ingredients and will vary with exact brands and portion sizes.)

Roasted Butternut Squash Soup with Red Pepper and Garlic

Description:
This roasted butternut squash soup is creamy, comforting, and packed with flavor. It’s perfect for a cozy winter meal. Roasting the squash, red pepper, onion, and garlic brings out natural sweetness and depth, while optional cottage cheese adds extra protein for a nourishing start to the week. It’s simple, wholesome, and ideal for meal prep.

Grocery List:

• 1 large butternut squash (about 3 pounds), halved vertically, seeds removed (or precut for convenience)
• ½ red bell pepper
• 1 medium onion
• 1 whole head of garlic
• 1 tsp salt
• ⅛ tsp ground nutmeg
• Freshly ground black pepper, to taste
• 1 tsp paprika
• 3–4 cups (24–32 oz) vegetable broth
• 1 cup cottage cheese (optional, for extra protein)
• Olive oil

Serves: 6

Ingredients:

• 1 large butternut squash (about 3 pounds), halved vertically, seeds removed
• ½ red bell pepper, cut into chunks
• 1 medium onion, cut into 1/8ths
• 1 whole head garlic, unpeeled
• 1 tsp salt
• ⅛ tsp ground nutmeg
• Freshly ground black pepper, to taste
• 1 tsp paprika
• 3–4 cups vegetable broth, as needed
• 1 cup cottage cheese (optional)
• Olive oil, for drizzling

Instructions:

1. Preheat oven to 425°F (220°C). Line a rimmed baking sheet with parchment paper.
2. Place butternut squash halves (cut side down), red pepper, onion, and whole head of garlic (wrapped in aluminum foil with a drizzle of olive oil) on the pan. Drizzle lightly with olive oil and season with salt, pepper, and paprika.
3. Roast until tender and caramelized, about 40–50 minutes. Let cool for 10 minutes until safe to handle.
4. Scoop roasted squash flesh into a blender. Add roasted red pepper, onion, garlic (squeezed from the skin), nutmeg, cottage cheese, if using, and 3 cups of vegetable broth. Blend until smooth, adding more broth as needed to reach desired creaminess.
5. Pour blended soup into a pot and simmer on the stovetop for 20–30 minutes to deepen the flavors.

Why I Love This Recipe as a Dietitian:
This soup is a nutrient-dense, plant-forward meal with fiber, vitamins, and antioxidants from squash and red pepper. Adding cottage cheese increases protein, making it a more balanced, satiating option for lunches or dinners. It’s easy to prep in advance and feels indulgent without being heavy.

Customizations & Tips:

• Add a pinch of smoked paprika or cayenne for subtle heat.
• Garnish with fresh herbs like parsley or chives for color.
• Use precut squash for convenience.

Nutrition Information (approx. per serving):

• Calories: ~180 (with cottage cheese)
• Protein: ~8g
• Carbohydrates: ~30g
• Fiber: ~5g
• Fat: ~5g

Storage & Reheating:

• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Freeze in portions for up to 3 months.
• Reheating: Warm gently on the stovetop or in the microwave, adding a splash of broth if it thickens too much.

The Best Winter Salad

Description:
This winter salad is full of textures and flavors: sweet roasted butternut squash, crispy caramelized Brussels sprouts, crunchy pumpkin seeds, crisp apple, and juicy pomegranate seeds. A creamy, tangy yogurt-lemon dressing ties it all together. It’s nutrient-dense, seasonal, and perfect for a wholesome lunch, side dish, or easy meal prep during the first weeks of January.

Grocery List:

• 2 cups butternut squash, diced
• 2 cups Brussels sprouts, halved
• 1 medium apple, diced
• ½ cup pomegranate seeds
• 3 tbsp pumpkin seeds
• 1 tbsp olive oil (for roasting)
• Salt and black pepper
• 2 tbsp Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp olive oil (for dressing)
• 1 tsp honey
• 1 tsp lemon juice (or juice of ½ lemon)

Serves: 4

Ingredients:

For the roasted vegetables:

• 2 cups diced butternut squash
• 2 cups halved Brussels sprouts
• 1 tbsp olive oil
• Salt and pepper, to taste

For the salad:

• Roasted squash and Brussels sprouts
• 1 medium apple, diced
• ½ cup pomegranate seeds
• 3 tbsp pumpkin seeds

For the dressing:

• 1/4 cup Greek yogurt
• 1 tbsp Dijon mustard
• 1 tbsp olive oil
• 1 tbsp honey
• Juice of ½ lemon
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 425°F (220°C). Toss diced butternut squash and halved Brussels sprouts with 1 tbsp olive oil, salt, and pepper. Roast on a baking sheet for 20–25 minutes, flipping halfway, until tender and lightly caramelized. Let cool slightly.
2. In a large salad bowl, combine roasted squash, roasted Brussels sprouts, diced apple, pomegranate seeds, and pumpkin seeds.
3. In a small bowl, whisk together Greek yogurt, Dijon mustard, olive oil, honey, lemon juice, salt, and pepper until smooth. Adjust seasoning to taste.
4. Drizzle the dressing over the salad and toss gently to combine. Serve immediately or store in the fridge for up to 2 days.

Why I Love This Recipe as a Dietitian:
This salad is packed with fiber, antioxidants, and healthy fats. Roasting the squash and Brussels sprouts brings out natural sweetness while preserving nutrients. Pomegranate and apple add natural sweetness without refined sugar, and pumpkin seeds provide a crunchy source of protein and minerals. It’s a colorful, satisfying dish that supports digestion and satiety.

Customizations & Tips:

• Swap pumpkin seeds for walnuts or pecans for extra crunch.
• Use maple syrup instead of honey for a vegan option.
• Add arugula or spinach for more leafy greens.
• Make it ahead and store the dressing separately to keep vegetables crisp.

Nutrition Information (approx. per serving):

• Calories: 220
• Protein: 6g
• Carbohydrates: 28g
• Fiber: 6g
• Fat: 10g

Storage & Reheating:

• Fridge: Store in an airtight container for up to 2 days (keep dressing separate if prepping ahead).
• Freezer: Not recommended for the fresh salad; roasted vegetables can be frozen before combining with apple and pomegranate.
• Reheating: Serve chilled or at room temperature.

Chia Seed Meal Prep Base

This “recipe” is honestly more of a meal-prep hack: chia seeds and water. Letting chia seeds expand ahead of time creates the easiest base to add into smoothies, yogurt bowls, overnight oats, or anything you’re in the mood for.

I shared this in my recent “What I Eat in a Day” reel—where I scooped pre-expanded chia into yogurt and topped it with air-fried apples and nuts. It’s such a nice texture and makes breakfast feel more put-together with almost no effort.

Grocery List

• Chia seeds
• Water

Serves

4

Ingredients

• 1 cup chia seeds
• 4 cups water

Instructions

1. Add chia seeds to a large bowl or container.
2. Pour in the water and whisk immediately to prevent clumping.
3. Let sit for 10 minutes, whisk again, then refrigerate for at least 2 hours or overnight.
4. Use throughout the week in smoothies, yogurt bowls, or oatmeal.

Why I Love This Recipe as a Dietitian

1. It feels fresher if you don’t fully prep it ahead, giving you flexibility each morning.
2. Chia seeds provide plant-based omega-3 fatty acids.
3. They’re rich in fiber, which supports digestion and balanced blood sugar.
4. They offer a good amount of plant-based protein to help make breakfast more satisfying.
5. Pre-soaking improves texture and digestibility.
6. Keeping the base plain makes it fully customizable for any flavor or recipe.

Customization and Tips

• Use less water for a thicker gel or more water for a thinner texture.
• Keep it plain so it works in any recipe.
• Add spices or vanilla at serving time if desired.
• Store in an airtight container in the fridge for up to 5 days.

Nutrition Information (per serving)

• Calories: 140
• Protein: 4 g
• Carbohydrates: 12 g
• Fiber: 10 g
• Fat: 7 g

Storage and Reheating

Store in an airtight container in the fridge for up to 5 days. No reheating needed.

Wrapping Up This Week’s Meal Prep

That’s a wrap for this week’s Sunday meal prep! With these recipes on hand, the first full week of January back to our routines feels a little calmer and much more manageable.

Take what works for you, tweak what doesn’t, and remember: even prepping a single recipe ahead is a win. Here’s to starting the year with nourishing meals, simplicity, and a little extra peace of mind in the kitchen.

More Sunday Meal Prep Blog Posts:

• Sunday Meal Prep: 12/14/25
• Sunday Meal Prep: 12/7/25
• Sunday Meal Prep: 11/30/25
• Sunday Meal Prep: 11/16/2025
• Sunday Meal Prep: 11/9/2025
• Sunday Meal Prep: 11/2/25