Sunday Meal Prep: 10/5/25

Hi friends!

What. A. Week. Between volunteering at the kids’ school for their walk-a-thon, helping out on field trips, cheering through hockey games, and wrapping up homecoming week — it’s been nonstop around here. I know so many of you can relate to those stretches when family life feels like a full-on marathon.

So this Sunday, I’m keeping things simple with a lineup of one-pan and one-pot meals — because minimal cleanup is basically my love language right now. Each recipe is loaded with fiber, protein, and nutrients to fuel another busy week, while staying true to what I always aim for: easy, family-friendly, and actually delicious.

Here’s what’s on the menu for Week 15:

1. Easy High-Fiber Veggie & Egg Frittata (Meal Prep Breakfast)
2. Sheet Pan High-Protein Pancakes for Busy Mornings
3. One-Pot Three-Bean Chili (High-Protein Vegetarian Meal)
4. One-Pan High-Protein Chicken Orzo (Healthy Family Dinner)
5. Peanut Butter & Chia Jelly Cups (Healthy No-Bake Dessert)

Let’s dive into each recipe — simple, nourishing, and perfect for your next Sunday meal prep session.

Kitchen Tools/ Equipment/ Containers I used:

• 2026 planner
• Large Blender
• Blue ceramic pan 9×9 (similar, mine is very old)
• Chef’s knife
• Wood cutting board
• glass mixing bowl
• clear glass pan 9×13
• Veggie chopper
• colander + bowl (the bowl I had my veggies in for the chili)
• Chili pot
• Large blue pan
• Muffin tin (similar, but a better option)
• Small blender

Easy High-Fiber Veggie & Egg Frittata (Meal Prep Breakfast)

There’s nothing better than starting the week with a protein-packed breakfast that’s ready to go. This veggie and egg frittata has been on repeat in my kitchen — it’s light, fluffy, and full of fiber thanks to all the greens. I also added milk and cottage cheese to the egg base to sneak in even more protein (and make it extra creamy). It’s one of those meal prep staples that takes minimal effort but feels like a fresh, homemade breakfast every morning.

Grocery List

• Large eggs
• Low-fat cottage cheese
• Milk (any kind)
• Spring onions
• Zucchini
• Yellow squash
• Baby spinach
• Feta cheese
• Olive oil spray or avocado oil
• Salt and pepper

Serves

5 servings

Ingredients

• 6 large eggs
• ½ cup low-fat cottage cheese
• ¼ cup milk of choice (I used Fairlife 2%)
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 small zucchini (or 1/2 large), diced
• 1 small yellow squash (or 1/2 large), diced
• 2 cups baby spinach, roughly chopped
• 3 spring onions, sliced
• ½ cup crumbled feta cheese
• Olive oil spray or 1 teaspoon avocado oil for the pan

Instructions

1. Preheat your oven to 375°F (190°C). Lightly grease an oven-safe skillet or baking dish with olive oil spray.
2. Blend the base: In a blender, combine eggs, cottage cheese, milk, salt, and pepper. Blend until smooth — this step helps create a light, fluffy texture and boosts the protein thanks to the cottage cheese and milk.
3. Assemble: Pour the blended egg mixture into the prepared pan. Evenly scatter the diced zucchini, squash, spring onions, and spinach over the top, then sprinkle with feta cheese.
4. Bake for 20–25 minutes, or until the center is set and the top is lightly golden.
5. Cool and slice into 5 equal portions for meal prep.

Why I Love This Recipe (As a Dietitian)

This frittata is the perfect high-protein, high-fiber breakfast to start the day strong. The cottage cheese adds extra protein without changing the flavor, and the veggies sneak in fiber, antioxidants, and color. It’s satisfying, balanced, and gives you that steady morning energy without a sugar crash.

Customization & Tips

For grab-and-go: Bake the mixture in a lined muffin tin instead of a skillet to make mini frittata cups — perfect for busy mornings

Swap the veggies: Use whatever vegetables you have on hand — mushrooms, bell peppers, or cherry tomatoes all work great.

Add more greens: Kale or arugula can be substituted for spinach for an extra nutrient boost.

Make it dairy-free: Substitute the cottage cheese and milk with a dairy-free alternative like almond milk and a scoop of dairy-free yogurt or blended tofu for creaminess.

Change up the cheese: Feta adds a nice salty bite, but you can use goat cheese, cheddar, or mozzarella if that’s what you have.

Add extra protein: Mix in some cooked turkey sausage, chicken, or smoked salmon before baking.

Nutrition Information (per serving)

Approximate values per serving:

• Calories: 180
• Protein: 17g
• Carbs: 6g
• Fat: 10g
• Fiber: 2g

(Nutrition values may vary slightly based on brands and substitutions.)

Storage & Reheating

• Fridge: Store in airtight containers for up to 4 days.
• Freezer: Freeze individual portions for up to 2 months.
• Reheat: Warm in the microwave for 45–60 seconds, or bake at 350°F for 10 minutes until heated through.

Sheet Pan High-Protein Pancakes for Busy Mornings

If your mornings are anything like ours, you need breakfast to be quick, filling, and ready to grab. These high-protein sheet pan pancakes are one of my favorite meal prep breakfasts for the week. I use the Kodiak Cakes Power Cakes mix (I usually grab the value-size bag from Costco), and then boost it with milk, Greek yogurt, and a touch of cinnamon and vanilla for extra flavor and protein.

The best part? You can divide the pan into four different flavor sections so it never gets boring. This week I went with strawberry, banana, chocolate chip, and blueberry — and they all bake up perfectly in one pan.

Grocery List

• Kodiak Cakes Power Cakes mix
• Milk (any kind)
• Greek yogurt
• Cinnamon
• Vanilla extract
• Butter (for greasing the pan)
• Strawberries
• Bananas
• Chocolate chips
• Blueberries

Serves

6 servings

Ingredients

• 3 cups Kodiak Cakes Power Cakes mix
• 1 ½ cups milk of choice
• 1 cup plain Greek yogurt
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
• 1 tablespoon butter (to grease the pan)
• ½ cup sliced strawberries
• ½ cup sliced bananas
• ¼ cup chocolate chips
• ½ cup blueberries

Instructions

1. Preheat the oven to 350°F (175°C). Grease a 9×13-inch baking pan with butter.
2. In a large bowl, whisk together the Kodiak Cakes mix, milk, Greek yogurt, cinnamon, and vanilla until smooth. The Greek yogurt makes the pancakes extra soft and adds protein.
3. Pour the batter evenly into the prepared pan.
4. Divide the toppings: add strawberries over one quarter of the pan, bananas over another, chocolate chips in the third section, and blueberries in the fourth.
5. Bake for 18–20 minutes, or until golden and set in the center.
6. Let cool slightly before slicing into 8 squares.

Why I Love This Recipe (As a Dietitian)

These pancakes are a protein-packed breakfast that feels like a treat. The Kodiak mix provides whole grains and protein, while the Greek yogurt adds an extra boost of calcium and staying power. It’s an easy way to keep breakfast balanced, even on the busiest mornings.

Customization & Tips

• Use any milk you like — dairy, almond, or oat all work well.
• Try different toppings each week: raspberries, nuts, or shredded coconut are all great options.
• Add a scoop of protein powder for even more protein.
• Make them mini by baking in muffin tins for portable pancake bites.

Nutrition Information (per serving)

Approximate values per serving:

• Calories: 210
• Protein: 15g
• Carbs: 26g
• Fat: 6g
• Fiber: 3g

(Nutrition values may vary based on milk and toppings used.)

Storage & Reheating

• Fridge: Store slices in an airtight container for up to 4 days.
• Freezer: Freeze individual portions for up to 2 months.
• Reheat: Warm in the microwave for 30–45 seconds or in the toaster oven until heated through.

When ready to eat, add a dollop of Greek yogurt and top with fresh fruit, nuts, or a drizzle of nut butter for the perfect balanced breakfast.

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.

One-Pan High-Protein Chicken Orzo (Healthy Family Dinner)

This one-pan chicken orzo is a family favorite — creamy, comforting, and packed with protein. It’s one of those meals that feels indulgent but is actually balanced and nourishing. I love adding sun-dried tomatoes and a handful of spinach to sneak in extra nutrients, and the mix of seasonings gives it a cozy, restaurant-worthy flavor. I use the oil from the sun-dried tomatoes to cook the shallots and chicken, which adds extra depth of flavor and richness without any extra steps.

Grocery List

• Sun-dried tomatoes (with oil)
• Butter
• Shallot
• Salt
• Italian seasoning
• Onion powder
• Black pepper
• Paprika (or smoked paprika)
• Cayenne (optional)
• Red pepper flakes
• Garlic
• Olive oil
• Chicken broth
• Coconut milk
• Fresh Parmesan cheese
• Boneless, skinless chicken (1/2 lb)
• Pasta of choice (1/2 lb). I used Barilla chickpea orzo
• Fresh spinach

Serves

4 servings

Ingredients

• 1/4 cup sun-dried tomatoes, julienned (plus 1–2 teaspoons oil from the jar)
• 2 tablespoons butter
• 1 medium shallot, diced
• 1 teaspoon salt, or to taste
• 1 teaspoon Italian seasoning
• 1/2 teaspoon onion powder
• 1 teaspoon black pepper, or to taste
• 1/2 teaspoon paprika (or smoked paprika)
• Dash of cayenne (optional)
• 1/2 teaspoon red pepper flakes, to taste
• 6–8 cloves garlic, minced
• 1/2 lb boneless, skinless chicken, cut into bite-sized pieces
• 1/2 lb pasta of choice (I used Barilla chickpea orzo) . Use either whole grain or protein pasta to keep it nourishing and more macro-friendly.
• 2 1/2 cups chicken broth
• 1/2 cup coconut milk
• 1/2 cup freshly grated Parmesan, plus extra for garnish
• Handful of fresh spinach

Instructions

1. Heat olive oil and butter in a large skillet or sauté pan over medium heat. Add shallot and sauté 2–3 minutes until softened.
2. Add garlic, sun-dried tomatoes, and seasonings (salt, Italian seasoning, onion powder, black pepper, paprika, cayenne, red pepper flakes). Sauté 1–2 minutes until fragrant.
3. Add chicken pieces and cook until lightly browned on all sides.
4. Pour in chicken broth and bring to a gentle simmer. Add pasta and cook according to package instructions until al dente, stirring occasionally.
5. Reduce heat to low, stir in coconut milk and Parmesan, and cook 2–3 minutes until creamy.
6. Add spinach and stir until just wilted. Taste and adjust seasoning as needed.
7. Serve warm, garnished with extra Parmesan if desired.

Why I Love This Recipe (As a Dietitian)

This one-pan dish is high in protein and perfectly balanced with fiber (if you use whole grain or chickpea pasta) and healthy fats. The chicken and Parmesan boost protein, while spinach and chickpea orzo adds fiber and flavor. It’s creamy and comforting without being heavy, making it ideal for both meal prep and weeknight dinners.

Customization & Tips

• Swap chicken for turkey or shrimp for a different protein.
• Use whole wheat or legume-based pasta for extra fiber.
• Add more veggies like zucchini or bell peppers to boost volume and nutrients.

Nutrition Information (per serving)

Approximate values per serving:

• Calories: 320
• Protein: 32g
• Carbs: 35g
• Fat: 14g
• Fiber: 9g

(Nutrition may vary depending on pasta type and exact portion sizes.)

Storage & Reheating

• Fridge: Store in an airtight container for up to 4 days.
• Reheat: Microwave for 1–2 minutes, stirring halfway, or warm in a skillet over medium heat until heated through.

Peanut Butter & Chia Jelly Cups (Healthy No-Bake Dessert)

These peanut butter and chia jelly cups are the perfect healthy treat that’s simple to make and fun to eat They’re packed with protein, healthy fats, and omega-3s from the chia seeds, and the frozen format makes them a refreshing snack or dessert. I love how easy they are to customize with different fruits or toppings, and they’re ready in no time once you let them set in the freezer.

Grocery List

• Peanut butter
• Fresh or frozen strawberries
• Chia seeds
• Dark chocolate
• Coconut oil
• Sea salt

Serves

8 servings (makes 8 cups in a standard muffin tin)

Ingredients

• 1/2 cup peanut butter
• 1/2 cup strawberries, mashed or blended
• 3 tablespoons chia seeds
• 2 tablespoons dark chocolate
• 1 teaspoon coconut oil
• Pinch of sea salt

Instructions

1. Line a muffin tin with paper liners and melt the peanut butter. Pour evenly into each cup to form the base.
2. Prepare the chia jelly: Blend the strawberries until smooth. Stir in chia seeds and let the mixture sit for 10 minutes to thicken. Once thickened, spoon the strawberry chia mixture on top of the peanut butter layer.
3. Melt chocolate: Combine dark chocolate and coconut oil in a small bowl and melt in the microwave or over a double boiler. Pour melted chocolate over the top of the strawberry layer.
4. Sprinkle a pinch of sea salt over each cup.
5. Freeze for at least 2 hours until set. Remove from liners before serving.

Why I Love This Recipe (As a Dietitian)

These little cups are high in protein, healthy fats, and fiber, making them a perfectly balanced snack. They’re fun to eat. I love having one post-dinner when you want a little sweet something.

Customization & Tips

• Use any berry or fruit you like for the chia layer — raspberries, blueberries, or even mango work great.
• Swap peanut butter for almond or cashew butter for a different flavor.
• Add crushed nuts on top for extra crunch.
• Store in the freezer and pull out one or two cups at a time for a quick, ready-to-eat snack.

Nutrition Information (per serving)

Approximate values per serving:

• Calories: 180
• Protein: 6g
• Carbs: 12g
• Fat: 13g
• Fiber: 3g

(Nutrition may vary slightly based on type of peanut butter and chocolate used.)

Storage & Reheating

• Freezer: Store in an airtight container for up to 1 month.
• Thaw at room temperature for 5–10 minutes before serving, or enjoy straight from the freezer for a frozen treat.

More Sunday Meal Prep Blog Posts:

• Sunday Meal Prep: 9/28/25
• Sunday Meal Prep: 9/21/25
• Sunday Meal Prep: 9/14/25
• Sunday Meal Prep: 9/7/25
• Sunday Meal Prep: 8/31/25
• Sunday Meal Prep: 8/3/25