Sunday Meal Prep: 1/18/26

Hi Friends!

This week’s meal prep felt extra special because my family was in town for a few days. Anytime my mom visits, she loves to be in the kitchen cooking all of our favorite Lebanese dishes, so a lot of my time was spent slowing down, enjoying home-cooked meals, and soaking up time together. It was one of those weeks that filled my cup in the best way.

Once everyone headed home, I eased back into my usual routine with a cozy, nourishing meal prep that felt grounding after a few days of indulgent family cooking. Lately, I’ve been really focused on increasing produce variety and using as many in-season vegetables as possible. With flu season in full swing, this feels especially important. More color, more fiber, more antioxidants, and more whole foods that truly support our immune systems and overall health.

Did you know you should aim to eat 30 different types of plants per week (including grains, nuts, seeds, and herbs) for a diverse and healthy gut microbiome? This week’s meal prep is FULL of fiber, color, antioxidants, and plant variety making it both nourishing and delicious.

This week’s prep was all about hearty, warming meals that still feel fresh and vibrant:

• Sheet Pan Chicken with Apples & Brussels Sprouts
• Roasted Winter Vegetable Soup
• One-Pot 3-Bean Chili
• A bright, crunchy roasted beet salad

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

Each dish uses simple ingredients but brings in a lot of nutrient density, which is exactly what I aim for when meal prepping.

This week is a perfect example of how meal prep doesn’t have to be complicated to be deeply nourishing. Seasonal produce, simple proteins, and a few flavorful sauces or dressings go a long way in making healthy eating feel both supportive and realistic, even during busy winter weeks.

Here Are the Recipes I Made This Week

Sheet Pan Chicken with Apples & Brussels Sprouts
This is one of those meals that feels cozy but still fresh. The sweetness from the apples pairs so well with the caramelized Brussels sprouts, and the chicken comes out juicy and flavorful every time. It’s a perfect balance of protein, fiber, and seasonal produce, and it reheats beautifully for easy lunches and dinners throughout the week.

Roasted Winter Vegetable Soup
This soup is pure nourishment in a bowl. Roasting the vegetables first adds so much depth and natural sweetness, making it incredibly comforting and satisfying. It’s packed with immune-supporting nutrients, warming for cold Michigan days, and an easy way to get a wide variety of vegetables in one meal.

One-Pot 3-Bean Chili
This is my go-to when I want something hearty, budget-friendly, and nutrient-dense. The mix of beans provides plant-based protein and fiber, which keeps you full and supports gut health. It’s a great option for batch cooking and freezes well, making it perfect for busy weeks.

Roasted Beet, Cucumber & Pistachio Salad with Lemon Dijon Vinaigrette
This salad adds a bright, fresh contrast to all the cozy meals. The sweetness of the roasted beets, the crunch of cucumber, and the richness of the nuts create such a good balance. The lemon Dijon dressing keeps it light and refreshing while still feeling flavorful and satisfying. It’s a simple way to add color, texture, and antioxidants to your plate.

Kitchen Tools/ Equipment/ Containers I used:

• Green Handle Chef’s knife
• Wooden Handle Chef’s knife
• Wood cutting board
• Big mixing bowl (I use the bowl from the salad spinner)
• Carbon Steel Sheet pan (pan I used for the chicken & veggies)
• Rectangle storage containers
• Large Pot (used to make chili)
• Veggie chopper
• Mortar and pestle (similar)
• High-Speed Blender
• Beige pot (used to make soup)
• Immersion blender
• Set of baking sheet pans
• glass mixing bowl
• Salad Containers
• Measuring spoons & cups that will last a lifetime
• Ceramic Juicer (similar)

Sheet Pan Chicken Thighs with Brussels Sprouts, Apples & Sweet Potatoes

Description

This cozy sheet pan dinner is the perfect balance of sweet, savory, and nourishing. Juicy chicken thighs roast over a bed of Brussels sprouts, apples, red onion, and two kinds of sweet potatoes, all lightly caramelized with maple syrup and warming spices. It’s a one-pan meal that feels comforting, seasonal, and deeply satisfying.

Grocery List

• Brussels sprouts
• 2 apples (I used Honey Crisp)
• 1 red onion
• 1 sweet potato
• 1 purple sweet potato
• 6 cloves garlic
• 2½ lbs chicken thighs
• Plain Greek yogurt
• Olive oil
• Maple syrup
• Tomato paste
• Italian seasoning
• Garlic powder
• Turmeric
• Salt
• Black pepper

Serves

5

Ingredients

For the vegetables

• 4 cups Brussels sprouts, trimmed and halved
• 2 apples, sliced
• 1 red onion, sliced
• 1 medium sweet potato, peeled and cubed
• 1 medium purple sweet potato, peeled and cubed
• 2½–3 tbsp olive oil
• 1½ tbsp maple syrup
• 1 tsp Italian seasoning
• 1 tsp garlic powder
• ¾ tsp black pepper
• ¾ tsp salt

For the chicken

• 2½ lbs chicken thighs
• 2 tbsp plain Greek yogurt
• 1½ tbsp tomato paste
• ½ tsp turmeric
• ¾ tsp salt
• ½ tsp black pepper
• 6 cloves garlic, mashed

Instructions

1. Preheat the oven to 425°F.
2. In a large bowl, add Brussels sprouts, apples, red onion, sweet potato, and purple sweet potato.
3. Drizzle with olive oil and maple syrup. Add Italian seasoning, garlic powder, salt, and black pepper. Toss well to coat.
4. Spread the vegetables evenly on a large sheet pan.
5. In the same bowl, add the chicken thighs, Greek yogurt, tomato paste, turmeric, salt, black pepper, and mashed garlic.
6. Toss until fully coated.
7. Nestle the chicken thighs on top of the vegetables.
8. Roast for 35–45 minutes, until the chicken reaches 165°F and the vegetables are tender and caramelized.
9. Optional: Broil for 2–3 minutes at the end for extra color and crisp edges.

Why I Love This Recipe as a Dietitian

This recipe checks so many nutritional boxes while still feeling comforting and satisfying. The chicken provides high-quality protein and the mix of Brussels sprouts, sweet potatoes, apples, and red onion adds fiber for digestion and gut health, along with a wide range of antioxidants that support immunity.

Using Greek yogurt in the chicken marinade helps tenderize the meat while adding a subtle tang and extra protein. Turmeric adds anti-inflammatory benefits, and olive oil helps with absorption of fat-soluble vitamins. The variety of colors in this dish means a wider spectrum of phytonutrients, which is something I intentionally focus on in my meal preps.

Customization & Tips

• Swap chicken thighs for drumsticks or chicken breasts if preferred.
• Add carrots, parsnips, or beets for even more seasonal vegetables.
• If you enjoy heat, add a pinch of crushed red pepper flakes to the vegetables.
• If you don’t have purple sweet potatoes, regular sweet potatoes work perfectly.
• For extra crispiness, use two sheet pans so the vegetables are not overcrowded.

Nutrition Info (Per Serving, Approximate)

• Calories: 480–520
• Protein: 35–40g
• Carbohydrates: 35–40g
• Fiber: 6–8g
• Fat: 20–24g

Storage & Reheating

• Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Reheat in the oven at 375°F for 10–15 minutes for best texture.
• Microwave for 2–3 minutes for a quick option.
• This recipe is ideal for meal prep and stays flavorful all week.

Roasted Winter Vegetable Soup

Description

This roasted vegetable soup is simple, nourishing, and packed with flavor. Roasting the vegetables first brings out their natural sweetness and adds a richness you can’t get from simmering alone. Blended with broth and gently simmered, it becomes a cozy, immune-supporting soup that’s perfect for winter meal prep.

Grocery List

• Carrots
• Roma tomatoes
• Yellow squash
• Zucchini
• 1 onion
• 1 whole head of garlic
• Fresh parsley
• Olive oil (use a high-quality one for finishing)
• Salt
• Black pepper
• Dried or fresh rosemary
• Vegetable stock or bone broth

Serves

5

Ingredients

• 4–5 carrots, chopped
• 4–5 Roma tomatoes, halved
• 1 yellow squash, chopped
• 1 zucchini, chopped
• 1 large onion, chopped
• 1 whole head of garlic
• 3–4 tbsp olive oil, divided
• 1 tsp salt
• ¾ tsp black pepper
• 1–1½ tsp rosemary
• 4–5 cups vegetable stock or bone broth
• Fresh parsley, for garnish

Instructions

1. Preheat oven to 425°F.
2. Cut the top off the head of garlic, drizzle with a little olive oil, wrap it in foil, and place on the baking sheet.
3. Add carrots, tomatoes, yellow squash, zucchini, and onion to a large sheet pan.
4. Drizzle vegetables with olive oil, sprinkle with salt, black pepper, and rosemary. Toss to coat evenly.
5. Roast for 35–40 minutes, until vegetables are tender and lightly caramelized.
6. Remove garlic from foil and squeeze the roasted cloves out of their skins.
7. Transfer all roasted vegetables and garlic to a high-speed blender.
8. Add 3–4 cups of vegetable stock or bone broth and blend until smooth.
9. Pour the soup into a pot and bring to a gentle simmer on the stovetop for 10–15 minutes to allow the flavors to fully develop.
10. Adjust salt and pepper to taste.
11. Serve with a drizzle of high-quality olive oil and fresh chopped parsley on top.

Why I Love This Recipe as a Dietitian

This soup is one of my favorite ways to pack a wide variety of vegetables into one nourishing meal. Carrots, tomatoes, squash, zucchini, onion, and garlic all provide different antioxidants, vitamins, and minerals that support immunity and overall health.

Roasting enhances flavor without needing heavy cream or excess sodium. Using bone broth instead of vegetable stock is a great way to boost protein and add collagen and amino acids that support gut and joint health. Finishing with high-quality olive oil adds heart-healthy fats that help with absorption of fat-soluble vitamins and make the soup more satisfying.

Customization & Tips

• Use bone broth for added protein or vegetable stock to keep it fully plant-based.
• Add a can of white beans before blending for extra fiber and creaminess.
• If you like heat, add a pinch of red pepper flakes before roasting.
• Thin with extra broth if you prefer a lighter, more sippable soup.
• Serve with sourdough, grilled cheese, or a protein-rich salad for a complete meal.

Nutrition Info (Per Serving, Approximate)

• Calories: 180–220
• Protein: 4–8g (higher if using bone broth)
• Carbohydrates: 20–25g
• Fiber: 4–6g
• Fat: 8–10g

Storage & Reheating

• Store in an airtight container in the refrigerator for up to 5 days.
• This soup freezes beautifully for up to 3 months.
• Reheat gently on the stovetop or in the microwave, stirring halfway through.
• Add a fresh drizzle of olive oil and parsley when serving to brighten the flavors.

One-Pot Three-Bean Chili (High-Protein Vegetarian Option Available)

Chili is one of those recipes that feels cozy, comforting, and perfect for meal prep — plus, it’s packed with protein and fiber. I love making a big pot on Sunday so we have lunches or dinners ready for the week. This version uses a mix of beans for fiber and plant-based protein, plus extra veggies like bell peppers and carrots to sneak in even more nutrients.

Grocery List

• Olive oil
• Onion
• Green bell pepper
• Red bell pepper
• Carrots
• Ground cumin
• Extra-lean ground beef (or skip for vegetarian version)
• Crushed tomatoes (28-ounce can)
• Chipotle chile in adobo sauce
• Adobo sauce from chipotles
• Dried oregano
• Salt and pepper
• Black beans (15.5-ounce can)
• Kidney beans (15.5-ounce can)
• Pinto beans (15.5-ounce can)

Serves

6 servings

Ingredients

• 1 tablespoon olive oil
• 1 cup diced onion (about 1 medium onion)
• 1 green bell pepper, diced
• 1 cup diced red bell pepper (about 1 medium)
• ½ cup diced carrots (about 2 medium carrots)
• 2 teaspoons ground cumin
• 1 pound extra-lean ground beef (90% lean; optional for vegetarian version)
• 1 28-ounce can crushed tomatoes
• 2 cups water
• 1 chipotle chile in adobo sauce, seeded and minced
• 2 teaspoons adobo sauce from the can of chipotles
• ½ teaspoon dried oregano
• Salt and freshly ground black pepper, to taste
• 1 15.5-ounce can black beans, drained and rinsed
• 1 15.5-ounce can kidney beans, drained and rinsed
• 1 15.5-ounce can pinto beans, drained and rinsed

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion, green bell pepper, red bell pepper, and carrots. Sauté for 5–6 minutes until softened.
2. Stir in ground cumin, then add the ground beef. Cook until browned, breaking it up with a spoon.
3. Add crushed tomatoes, water, chipotle chile, adobo sauce, oregano, salt, and pepper. Stir to combine.
4. Bring the chili to a simmer, reduce heat, and cook uncovered for 20–25 minutes, stirring occasionally.
5. Stir in black beans, kidney beans, and pinto beans. Simmer an additional 10 minutes until heated through.
6. Taste and adjust seasoning as needed. Serve warm or cool for meal prep containers.

Why I Love This Recipe (As a Dietitian)

This chili is a powerhouse of protein and fiber, thanks to the beans and lean beef. The veggies add vitamins, minerals, and extra color, while the chipotle gives it a smoky kick. It’s hearty, filling, and keeps you satisfied for hours — perfect for busy families.

Customization & Tips

• Make it vegetarian by omitting the beef or substituting with lentils or plant-based crumbles.
• Swap in any beans you have on hand, like garbanzo or navy beans.
• For extra veggies, toss in zucchini, corn, or spinach at the end of cooking.
• Freeze leftovers in individual portions for an easy lunch or dinner anytime.

Nutrition Information (per serving)

Approximate values per serving:

• Calories: 280
• Protein: 22g
• Carbs: 32g
• Fat: 7g
• Fiber: 9g

(Nutrition may vary slightly depending on brands and substitutions.)

Storage & Reheating

• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Freeze in portions for up to 3 months.
• Reheat: Microwave for 2–3 minutes, stirring halfway, or warm in a pot over medium heat until heated through.

Roasted Beet, Cucumber & Chickpea Salad with Lemon Dijon Vinaigrette

Description

This roasted beet salad is the perfect balance of earthy, bright, and fresh. Sweet roasted beets are paired with crisp cucumber, creamy chickpeas, crunchy nuts, and fresh parsley, then tossed in a simple lemon Dijon vinaigrette. It’s hearty enough to be a meal-prep salad but light and refreshing at the same time.

Grocery List

• 6 beets
• 1–2 cucumbers
• 1 small red onion
• 1 bunch fresh parsley
• 1 lemon
• 1 (15 oz) can chickpeas
• Pistachios
• Walnuts
• Olive oil
• Dijon mustard
• Salt
• Black pepper

Serves

4–5

Ingredients

For the salad

• 6 medium beets
• 1–2 cucumbers, chopped
• ½ small red onion, thinly sliced
• 1 (15 oz) can chickpeas, drained and rinsed
• ¼ cup pistachios, chopped
• ¼ cup walnuts, chopped
• 2–3 tbsp fresh parsley, finely chopped

For the lemon Dijon vinaigrette

• 3 tbsp olive oil
• 1½ tsp Dijon mustard
• Juice of 1 lemon
• ¼ tsp salt, or to taste
• ¼ tsp black pepper

Instructions

1. Preheat oven to 425°F.
2. Wash and trim the beets. Wrap them in foil and roast for 45–60 minutes, until fork tender.
3. Let beets cool slightly, then peel and chop into bite-sized pieces.
4. In a large bowl, combine chopped beets, cucumber, red onion, chickpeas, pistachios, walnuts, and parsley.
5. In a small bowl, whisk together olive oil, Dijon mustard, lemon juice, salt, and black pepper.
6. Pour dressing over the salad and toss gently until evenly coated.
7. Taste and adjust seasoning as needed.

Why I Love This Recipe as a Dietitian

This salad is a great example of how to build a satisfying, nutrient-dense dish without leafy greens. Beets support detox pathways and are rich in antioxidants, while chickpeas add plant-based protein and fiber to keep you full and support stable blood sugar.

The combination of nuts and olive oil provides healthy fats that help with vitamin absorption and satiety. Cucumber and parsley bring hydration and freshness, making the salad feel light despite being very nourishing. It’s colorful, balanced, and perfect for supporting gut health and immunity.

Customization & Tips

• Add crumbled feta or goat cheese for extra protein and creaminess.
• Swap pistachios or walnuts for almonds or pecans if needed.
• Add avocado for extra healthy fats.
• If you prefer a stronger citrus flavor, add lemon zest to the dressing.

Nutrition Info (Per Serving, Approximate)

• Calories: 280–330
• Protein: 8–10g
• Carbohydrates: 28–32g
• Fiber: 7–9g
• Fat: 14–18g

Storage & Reheating

• Store in an airtight container in the refrigerator for up to 4 days.
• This salad is best served cold or at room temperature.
• If meal prepping, keep the nuts separate and add just before serving to maintain crunch.

Wrap-Up

This week’s meal prep was such a good reminder that nourishing food doesn’t have to be complicated. Focusing on in-season produce, simple proteins, and a few flavorful staples made it easy to create meals that feel both comforting and supportive during the colder months. These are the kinds of recipes that help you stay consistent without feeling restricted or overwhelmed.

I’d love to know which recipe was your favorite this week. Let me know in the comments below which one you’re most excited to make or which one you tried first.

And if you make any of these, please take a picture and tag me in your Instagram stories. I love seeing your creations and sharing them. It truly makes my day and helps me connect with you in such a meaningful way.

More Sunday Meal Prep Blog Posts:

• Sunday Meal Prep: 1/4/26
• 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