Sunday Meal Prep: 5/3/26

Hi friends!

I am so excited that it is finally spring. Things are starting to bloom slowly, everything is turning green again, and I am fully in that space where I want to feed my body more fresh produce, colorful meals, and fiber-rich foods that make me feel good from the inside out.

Lately I have been craving meals that help keep the tummies flat and the behinds phat, hehe. And to do that, I know I need plenty of fiber, protein, and meals that actually leave me feeling satisfied. That is exactly why this week’s Sunday meal prep is so intentional. Every recipe is packed with so much goodness, lots of color, and ingredients that support balanced blood sugar, fullness, and overall wellness.

This week’s lineup is bright, fresh, satisfying, and very spring-coded. It is one of those meal preps that makes opening the fridge feel exciting.

What I Prepped for this Sunday Meal Prep

Here’s everything I prepped for this week’s Sunday Meal Prep menu:

• Maple Dijon Salmon with Roasted Vegetables
• High-Protein Lemon White Bean Pasta Salad
• Herby Three-Bean Salad
• Lemon Berry High-Protein Overnight Oats
• Chocolate Peanut Butter Date Bites

Click the play button below to watch this week’s full Sunday meal prep video and see exactly how I made everything.

Kitchen Tools, Equipment, and Containers I Used

Here are a few kitchen tools and containers that make this meal prep easier:

• Chef’s knife
• Wood cutting board
• Carbon Steel Griddle
• Large blue pan
• Rectangle meal prep containers
• Large silver & gold pot
• Veggie chopper
• Measuring cups + Spoons
• mortar & pestle (similar)
• ZWILLING Fresh & Save Vacuum Sealer Machine Starter Set
• Vacuum Sealing Containers
• Stainless Steel Box Grater
• Citrus zester or microplane
• Overnight Oats Containers
• Food processor, for the date bites

Maple Dijon Salmon with Roasted Vegetables

This one-pan maple Dijon salmon with sweet potatoes and Brussels sprouts is one of those meal prep recipes that feels simple but tastes like you put in way more effort than you did. The maple Dijon glaze is sweet, tangy, and so good with the roasted vegetables and flaky salmon. It is colorful, nutrient-dense, and packed with protein and fiber.

Serves

4 servings

Grocery List

• Salmon fillets
• Sweet potatoes
• Brussels sprouts
• Broccoli florets
• Carrots
• Dijon mustard
• Maple syrup
• Lemon
• Garlic
• Olive oil
• Garlic powder
• Salt
• Black pepper

Ingredients

• 4 salmon fillets, about 5 to 6 ounces each
• 2 medium sweet potatoes, peeled and diced
• 1/2 pound Brussels sprouts, trimmed and halved
• 2 cups broccoli florets
• 2 large carrots
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon salt, divided
• 1/2 teaspoon black pepper, divided

For the maple Dijon sauce:

• 2 tablespoons Dijon mustard
• 1 1/2 tablespoons maple syrup
• 1 tablespoon olive oil
• 1 tablespoon fresh lemon juice
• 1 garlic clove, minced
• 1/4 teaspoon salt

Instructions

1. Preheat the oven to 425 degrees F.
2. Add the sweet potatoes, Brussels sprouts, broccoli and carrots to a large sheet pan.
3. Drizzle with olive oil and season with garlic powder, 1/2 teaspoon salt, and part of the black pepper. Toss well.
4. Roast the vegetables for 20 minutes.
5. While the vegetables roast, whisk together the Dijon mustard, maple syrup, olive oil, lemon juice, garlic, and remaining salt.
6. Remove the sheet pan from the oven and make room for the salmon fillets.
7. Add the salmon to the pan and spoon or brush the maple Dijon sauce over each piece.
8. Return the pan to the oven and roast for another 10 to 12 minutes, or until the salmon is cooked through and flakes easily with a fork.
9. Divide into containers and let cool before storing.

Why You’ll Love This Recipe

• It is all made on one pan
• It is packed with protein, fiber, and color
• The sweet and tangy maple Dijon glaze is so flavorful
• It reheats well for lunches and dinners
• It feels balanced and satisfying

Customization and Tips

• Swap Brussels sprouts for broccoli if preferred.
• Add a little smoked paprika or chili flakes for extra flavor.
• You can use honey instead of maple syrup if that is what you have.
• Do not overcook the salmon. Pull it once it flakes easily.
• Cut the sweet potatoes small enough so they roast in time with the Brussels sprouts.

Nutrition Info

This meal is rich in protein from the salmon, fiber from the sweet potatoes and Brussels sprouts, and healthy fats that help with satiety and flavor. It is a great option for a balanced lunch or dinner and supports a high-protein, high-fiber meal prep routine.

Storage and Reheating

Store in airtight containers in the fridge for up to 3 to 4 days. Reheat gently in the microwave or in a skillet over low heat until warmed through.

High-Protein Lemon White Bean Pasta Salad

This high-protein lemon white bean pasta salad is fresh, bright, and so good for spring. It is filled with crisp veggies, creamy white beans, protein pasta, and a lemony yogurt dressing that pulls everything together. It is one of those meal prep lunches that tastes even better after it has had time to sit in the fridge.

Serves

6 servings

Grocery List

• Protein pasta or chickpea pasta
• White beans
• Cucumbers
• Cherry tomatoes
• Red onion
• Arugula
• Parmesan
• Plain Greek yogurt
• Lemon
• Garlic
• Olive oil
• Salt
• Black pepper

Ingredients

• 12 ounces protein pasta or chickpea pasta
• 1 can white beans, drained and rinsed
• 1 1/2 cups chopped cucumber
• 1 1/2 cups halved cherry tomatoes
• 1/3 cup thinly sliced red onion
• 2 large handfuls arugula
• 1/3 cup grated parmesan

For the dressing:

• 3/4 cup plain Greek yogurt
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest
• 1 small garlic clove, grated or minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 to 2 tablespoons water, as needed

Instructions

1. Cook the pasta according to package directions.
2. Drain and rinse with cool water so it stops cooking and cools down quickly.
3. In a small bowl, whisk together the Greek yogurt, olive oil, lemon juice, lemon zest, garlic, salt, pepper, and enough water to thin it into a creamy dressing.
4. In a large bowl, combine the cooked pasta, white beans, cucumber, cherry tomatoes, red onion, arugula, and parmesan.
5. Pour the dressing over the pasta salad and toss well until evenly coated.
6. Taste and adjust with more lemon juice, salt, or pepper as needed.
7. Store in the fridge until ready to eat.

Why You’ll Love This Recipe

• It is fresh, creamy, and full of flavor
• It is packed with protein and fiber
• It makes a great meal prep lunch
• The lemon dressing keeps it light and springy
• It is easy to customize with what you have

Customization and Tips

• Add chopped bell peppers for even more color.
• Swap arugula for spinach if needed.
• Use feta instead of parmesan for a different flavor.
• If the pasta absorbs some of the dressing in the fridge, stir in a spoonful of yogurt or a squeeze of lemon before serving.
• Rinse the pasta after cooking so it stays fresh and salad-like.

Nutrition Info

This pasta salad has a nice balance of protein from the protein pasta, Greek yogurt, parmesan, and white beans. It also provides fiber from the beans and vegetables, making it a meal that is filling and supportive of blood sugar balance.

Storage and Reheating

Store in an airtight container in the fridge for up to 4 days. This recipe is best served cold or at room temperature.

Herby Three-Bean Salad

This herby bean salad is one of my favorite make-ahead recipes because it is simple, colorful, and loaded with texture. The beans make it hearty, the herbs keep it fresh, and the lemony vinaigrette ties everything together. This is the kind of salad that gets even better after sitting for a few hours.

Serves

6 servings

Grocery List

• Black beans
• Kidney beans
• Chickpeas
• Cucumbers
• Red onion
• Fresh parsley
• Fresh dill
• Green olives
• Feta
• Olive oil
• Red wine vinegar
• Lemon
• Dijon mustard
• Salt
• Black pepper

Ingredients

• 1 can black beans, drained and rinsed
• 1 can kidney beans, drained and rinsed
• 1 can chickpeas, drained and rinsed
• 1 1/2 cups chopped cucumber
• 1/3 cup finely chopped red onion
• 1/2 cup chopped fresh parsley
• 1/4 cup chopped fresh dill
• 1/4 cup green olives
• 1/3 cup crumbled feta

For the dressing:

• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

1. In a large bowl, combine the black beans, kidney beans, chickpeas, cucumber, red onion, parsley, dill, olives and feta.
2. In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, salt, and black pepper.
3. Pour the dressing over the bean salad and toss well.
4. Taste and adjust seasoning if needed.
5. Chill until ready to serve.

Why You’ll Love This Recipe

• It is super easy to make
• It is full of fiber and plant-based protein
• It is bright, colorful, and fresh
• It pairs well with just about everything
• It tastes even better after marinating in the fridge

Customization and Tips

• Add yellow bell pepper for even more color.
• Leave out the feta to make it dairy-free.
• Swap dill for mint or cilantro for a different flavor.
• Rinse and drain the beans well so the salad stays fresh, not muddy.
• This works great on its own or served over greens.

Nutrition Info

Beans are one of my favorite affordable ingredients for boosting both fiber and protein without needing any work. This salad is rich in plant compounds, filling, and a great option for supporting digestion and satiety during the week.

Storage and Reheating

Store in an airtight container in the fridge for up to 4 days. No reheating needed. This one is best served cold.

Lemon Berry High-Protein Overnight Oats

These lemon berry high-protein overnight oats are so creamy and perfect for spring mornings. The lemon gives them a fresh flavor, the berries add sweetness and color, and the Greek yogurt and chia seeds make them extra filling and nutritious.

This is such an easy grab-and-go breakfast for busy mornings.

Serves

1 serving, easily multiplied for meal prep

Grocery List

• Rolled oats (I like to use these protein oats which have much more protein than regular oats without all the additives)
• Milk of choice
• Plain Greek yogurt or skyr
• Chia seeds
• Maple syrup
• Vanilla extract
• Lemon
• Mixed berries
• Optional hemp seeds
• Optional vanilla protein powder (I used vanilla protein powder so omitted maple syrup and vanilla extract)
• Optional cinnamon

Ingredients

• 1/2 cup rolled oats or protein oats
• 1/2 cup milk of choice
• 1 tablespoon chia seeds
• 1 to 2 teaspoons maple syrup, adjust to taste
• 1/2 teaspoon vanilla extract
• Zest of 1/2 lemon
• 1/3 cup plain Greek yogurt, or skyr for even more protein (used for topping)
• 1/2 cup mixed berries, fresh or frozen

Optional add-ins:

• 1 tablespoon hemp seeds
• 1 scoop vanilla protein powder (I used Ka’Chava Vanilla)
• Dash of cinnamon

Instructions

1. In a jar or bowl, combine the oats, milk, chia seeds, maple syrup, vanilla and lemon zest.
2. Stir until fully mixed.
3. Layer Greek yogurt and add berries on top.
4. Cover and refrigerate overnight, or for at least 4 hours.
5. In the morning, stir again and add a splash of milk if needed.
6. Top with extra berries, hemp seeds, or a little extra lemon zest if desired.

Why You’ll Love This Recipe

• It is easy and meal prep friendly
• It is packed with protein and fiber
• The lemon berry combo tastes fresh and bright
• It is perfect for spring
• It works great as breakfast or a snack

Customization and Tips

• Use skyr if you want even more protein.
• Add vanilla protein powder to push the protein even higher.
• Frozen berries work just as well as fresh.
• If you like a sweeter overnight oat, add a bit more maple syrup.
• Make a few jars at once for easy breakfasts all week.

Nutrition Info

This breakfast provides a balanced combination of protein, fiber, and healthy fats to support fullness and steady energy. The oats and chia seeds add fiber, while the yogurt or skyr helps boost protein in a simple and realistic way.

Storage and Reheating

Store covered in the fridge for up to 4 days. No reheating needed. Enjoy cold straight from the fridge.

Chocolate Peanut Butter Date Bites

These chocolate peanut butter date bites are the perfect little sweet treat to have on hand during the week. They are naturally sweetened with dates and made with simple ingredients like oats, peanut butter, cocoa powder, and chia seeds. They feel like dessert, but they also bring fiber, healthy fats and energy.

Serves

Makes about 14 to 16 bites

Grocery List

• Medjool dates
• Natural peanut butter
• Rolled oats (or these protein oats for better macros)
• Cocoa powder (I used CocoaVia Cocoa Flavanols)
• Chia seeds or ground flax
• Vanilla extract
• Salt
• Optional mini chocolate chips

Ingredients

• 1 cup packed Medjool dates, pitted
• 1/2 cup natural peanut butter
• 3/4 cup rolled oats
• 2 tablespoons cocoa powder
• 1 tablespoon chia seeds or ground flax
• 1 teaspoon vanilla extract
• Pinch of salt
• 1 to 2 tablespoons water, if needed
• Optional: 2 tablespoons mini chocolate chips

Instructions

1. Add the dates, peanut butter, oats, cocoa powder, chia seeds and vanilla to a food processor.
2. Blend until the mixture starts to come together.
3. If it feels too dry, add water 1 tablespoon at a time until it holds together when pressed.
4. Stir in mini chocolate chips if using.
5. Roll into bite-sized balls and sprinkle some flakey salt on top.
6. Store in the fridge until ready to eat.

Why You’ll Love This Recipe

• They taste like a treat
• They are easy to make with simple pantry ingredients
• They are great for snacks or something sweet after lunch
• They have fiber and healthy fats
• They are kid-friendly too

Customization and Tips

• Swap peanut butter for almond or cashew butter.
• Add a scoop of protein powder if you want to experiment with extra protein, though you may need a splash more water.
• Roll them in shredded coconut for a fun finish.
• If your dates are dry, soak them in warm water for a few minutes first.
• Keep them chilled for the best texture.

Nutrition Info

Dates, oats, and chia seeds provide fiber, while peanut butter adds healthy fats and a little protein. These are not meant to be the highest-protein option in the prep, but they are a more balanced sweet snack than many packaged options.

Storage and Reheating

Store in an airtight container in the fridge for up to 1 week. No reheating needed.

And That’s a Wrap

That is everything I prepped for this week’s spring Sunday meal prep, and I am honestly so excited about this lineup. It’s colorful, satisfying, produce-packed, and balanced in a way that makes eating well during a busy week feel so much easier.

Click the play button below to watch this week’s full Sunday meal prep video and see exactly how I made everything.

We’ve got a nourishing breakfast with the lemon berry overnight oats, a cozy and balanced dinner option with the maple Dijon salmon and roasted veggies, fresh lunch ideas with the lemon white bean pasta salad and herby bean salad, and a little something sweet with the chocolate peanut butter date bites.

If you have been wanting a Sunday meal prep that is high in protein, high in fiber, full of fresh spring produce, and realistic enough to actually make again, this is such a good one.

I hope these ideas give you some inspiration as we all start settling back into routine again. If you make any of these, tag me on Instagram @themomnutritionist so I can see. I always love seeing how you make these recipes your own.

And if you missed any of the other week’s Sunday Meal Prep, or you just want to mix and match recipes, click here to check them out.

xx Ayat

More Sunday Meal Prep Blog Posts:

• Sunday Meal Prep: 4/19/26
• Sunday Meal Prep: 3/22/26
• Sunday Meal Prep: 2/15/26
• Sunday Meal Prep: 2/8/26