Sunday Meal Prep: 11/2/25

Hi Friends!

It’s been one of those full, happy, slightly chaotic weeks — Halloween weekend energy, school parties, candy everywhere, and somehow I’m still finding feathers from costumes in places they shouldn’t be.

The biggest highlight? The 2026 planners officially sold out — much faster than I ever expected — and there won’t be any restocks this year. I can’t thank you enough for the support. It still blows me away every time I see one in your hands, on your desks, or in your meal prep photos.

Now that things have (almost) settled, I’m easing back into a routine and getting back to blogging more consistently this month. I’ve missed it. If there’s anything you want to learn more about — specific recipes, a pantry tour, more meal prep ideas, or anything else — let me know in the comments. I love hearing from you, and I’ll be sure to go into all the details!

For this week’s Sunday Meal Prep, I kept things cozy, fall-inspired🍂🍁, nourishing, high-protein and high-fiber — the kind of meals that make busy weekdays feel a little easier.

Here’s what I made this week:

• Lebanese Cannellini Bean Stew (high-fiber and high-protein – reheats so well!)
• One-Pot Chicken Mushroom Spinach Pasta Bake (so comforting, also high in fiber and protein)
• Spiced Pear Breakfast Loaf (so quick and easy and makes the perfect grab-and-go breakfast or snack)
• High-Protein Quinoa Breakfast Porridge (hearty & nourishing. A nice change from chia seed pudding & overnight oats)

Kitchen Tools/ Equipment/ Containers I used:

• Seven-Spice Seasoning
• Chef’s knife
• Wood cutting board
• Veggie chopper
• Ceramic non-stick large pot (part of this set)
• Electric kettle
• Mortar and pestle (similar)
• Beige pan
• Deep oven-safe pan with 2 handles
• Stainless Steel Box Grater
• Cheese cloth
• Glass mixing bowls
• Loaf pan
• non-stick ceramic pot
• stainless steel measuring spoons

Lebanese Cannellini Bean Stew (Hearty Bean & Meat Stew)

A hearty and flavorful meat and bean stew made with tender ground beef, creamy cannellini beans, and warm spices. This Lebanese-inspired dish is perfect for meal prep — it’s protein-packed, rich in fiber, comforting, and even better the next day.

We traditionally serve it with a side of Lebanese vermicelli rice, which turns it into a complete, cozy meal that’s both filling and balanced. If you’ve never made vermicelli rice before, don’t worry — it’s incredibly simple and comes together in under 20 minutes. I’m including the recipe for it below so you can make the full dish the authentic way, plus it’s great for kids.

Serves: 6–8

Grocery List

• Olive oil
• Yellow onion
• Garlic
• Ground beef (about 1 pound)
• Salt
• Black pepper, 7-spice, cumin
• Fresh tomatoes
• Tomato sauce
• Tomato paste
• Cannellini beans x 3 (canned)
• Fresh cilantro

Ingredients

• 3 tbsp olive oil
• 1 cup chopped onion
• 1 head garlic, minced
• 1 lb lean ground beef
• 2 tsp salt
• ½ tsp each black pepper, 7-spice, and cumin
• 1 lb (about 3 large) chopped fresh tomatoes
• 1 ½ liters hot water (about 6 cups)
• 1 can (15 oz) tomato sauce
• 2 tbsp tomato paste
• 3 cans (15 oz each) cannellini beans, drained and rinsed
• 2 tbsp olive oil (for garlic-cilantro mix)
• 3 cloves garlic, minced
• ¼ tsp salt
• 1 bunch cilantro, chopped

Instructions

1. Sauté the aromatics: In a large pot, heat 3 tablespoons of olive oil over medium heat. Add the onions and cook until translucent.
2. Add garlic and beef: Stir in the minced garlic and ground beef. Cook until the beef is browned and fully cooked.
3. Season: Add salt, black pepper, 7-spice, and cumin. Stir to coat the beef evenly with the spices.
4. Add tomatoes and liquids: Stir in the chopped fresh tomatoes, tomato sauce, tomato paste, and hot water. Bring to a boil, then reduce the heat and let it simmer for 20–25 minutes.
5. Add the beans: Stir in the cannellini beans and let simmer for another 15 minutes, allowing all the flavors to meld together.
6. Prepare garlic-cilantro mix: In a small pan, heat 2 tablespoons of olive oil. Add minced garlic, salt, and chopped cilantro. Sauté for about 1 minute until fragrant.
7. Finish the stew: Stir the garlic-cilantro mixture into the stew, simmer for 5 more minutes, then taste and adjust seasoning as needed.

Lebanese Vermicelli Rice (Serves 4–6)
2 cups long-grain white rice, rinsed and drained
½ cup dried vermicelli noodles, broken into small pieces
2 tablespoons olive oil or avocado oil
½ teaspoon salt
3 cups water or broth

Instructions

1. In a pot over medium heat, add the oil and the vermicelli. Toast the noodles, stirring frequently, until they turn deep golden brown (watch closely — they brown fast).
2. Add the rice and salt, stir to coat the grains in the oil and toasted vermicelli.
3. Pour in the water or broth, bring to a boil, then reduce heat to low.
4. Cover and cook for 15–18 minutes, or until the liquid is absorbed and the rice is fluffy.
5. Turn off heat and let it rest, covered, for 5 minutes. Fluff with a fork and serve.

Why I Chose This Recipe (as a Dietitian)

This Lebanese cannellini bean stew is a perfect example of a balanced, nutrient-dense comfort meal. It provides lean protein from the beef, fiber and extra protein from the beans, and lots of nutrients from the tomatoes and herbs. It’s satisfying, heart-healthy, and keeps blood sugar stable — ideal for meal prep or family dinners. Bonus: the kids love it and it’s one of their favorites.

Traditionally, we serve this stew over Lebanese vermicelli rice, but if you’re watching your weight or carb intake, you can absolutely enjoy it on its own. The beans already provide plenty of slow-digesting carbohydrates and fiber, so it’s still a complete, filling meal without the rice.

Recipe Notes & Customizations

• Make it vegetarian: Skip the ground beef and add an extra can of cannellini beans or lentils.
• Storage: Keeps well in the fridge for up to 4 days or can be frozen for up to 2 months.
• Pair it with: Brown rice, quinoa, or crusty bread for a complete meal.

One-Pot Chicken Mushroom Spinach High-Protein Pasta Bake (Lighter Version)

This lighter, protein-packed pasta bake is made with tender chicken, earthy mushrooms, fresh spinach, and a creamy, cheesy sauce — all in one pot. No heavy cream is needed, and using chickpea pasta adds extra protein and fiber.

Serves: 6-8

Grocery List

• Chickpea pasta (or pasta of choice)
• Chicken breast or thighs
• Chicken broth
• Sun-dried tomatoes with oil
• Butter or olive oil
• Yellow onion
• Garlic
• Fresh mushrooms
• Fresh spinach
• Mozzarella cheese
• Pesto
• Salt, pepper, paprika, Italian seasoning
• Optional: ¼ cup milk or unsweetened non-dairy milk

Ingredients

• 1 pound Barilla chickpea pasta for extra fiber and protein (or pasta of choice. I recommend either a whole grain pasta or Barilla protein pasta if you don’t like chickpea pasta)
• 4 cups chicken broth (add more if needed)
• 1/3 cup sun-dried tomatoes with oil
• 1 pound chicken, seasoned with 1 tsp salt, 1/2 pepper, 1 tbsp paprika, and 1 tbsp Italian seasoning
• 1 tablespoon butter or olive oil
• ½ yellow onion, diced
• 2 cups fresh mushrooms, sliced
• 1 head garlic, minced (or to taste)
• 2 handfuls fresh spinach
• 2 cups shredded cheese (I used a mix of mozzarella and provolone)
• 1/4 cup pesto

Instructions

1. Preheat the oven to 350°F.
2. Season the chicken with salt, pepper, paprika, and Italian seasoning. In a large oven-safe saucepan or Dutch oven, heat 1 tablespoon of oil over medium-high heat. Cook the chicken until fully cooked and lightly browned. Remove from the pan and set aside.
3. In the same pan, melt the butter or add a little more oil if needed. Add the diced onion and sauté until translucent, about 4 minutes. Add the mushrooms and cook until softened, about 3–4 minutes. Stir in the garlic and cook for another 30 seconds.
4. Pour in 4 cups of chicken broth and bring to a gentle simmer. Cook the pasta al dente or according to package instructions.
5. Stir in spinach and cook down until it’s wilted.
6. Stir in about 1 cup mozzarella cheese until melted.
7. Add the cooked chicken back to the pan along with the sun-dried tomatoes and pesto. Stir gently to combine.
8. Top with the remaining mozzarella and parmesan (optional). Bake in the preheated oven for 12–15 minutes, then finish under the broiler for 3–5 minutes, or until golden and bubbly.

Tips & Notes

• Keep extra broth on hand or water incase the pasta needs more liquid, however, the mushrooms release enough liquid to keep it creamy.

Why I Chose This Recipe (as a Dietitian)

This lighter version delivers all the creaminess you want without using heavy cream. The chickpea pasta adds both fiber and plant-based protein, while the mushrooms contribute antioxidants and the spinach adds vitamins and minerals. Combined with the cheesy sauce and chicken, it’s a hearty, satisfying dish that’s perfect for meal prep or family dinners.

TIP: Anytime I make a pasta dish I choose between these 3 options: chickpea pasta, whole wheat pasta or the Barilla protein plus. This helps balance the macronutrients which in turn helps keep you full longer and keeps energy levels stabilized.

Recipe Notes & Customizations

• Use other vegetables like zucchini, bell peppers, or peas for more color and nutrients.
• Store leftovers in the fridge for up to 4 days or freeze individual portions for up to 2 months.
• If you like a richer sauce without cream, stir in a splash of milk or a little extra pesto when adding the cheese.

Healthy Spiced Pear Breakfast Loaf

A cozy, fall-inspired breakfast loaf made with Greek yogurt, whole oats, and just the right amount of natural sweetness from honey or maple syrup. The fresh pear keeps it incredibly moist, the cinnamon makes the whole kitchen smell like a bakery, and the texture is hearty without being dense. It’s the kind of bake you pull out of the oven on a chilly morning, slice while it’s still warm, and enjoy with coffee or tea. Perfect for meal prep, weekend baking, or anyone who secretly wants cake for breakfast — but still wants it to be nourishing.

Serves

1 loaf (about 10 slices)

Grocery List

• Old-fashioned rolled oats
• All-purpose flour
• Baking powder
• Baking soda
• Ground cinnamon
• Salt
• 2 medium pears (not overly ripe)
• Eggs
• Greek yogurt
• Honey or maple syrup
• Butter or neutral oil
• Vanilla extract (optional)

Ingredients

Dry Ingredients

• 1 ⅓ cups old-fashioned rolled oats
• 1 cup all-purpose flour
• 1 ½ teaspoons baking powder
• ½ teaspoon baking soda
• 1 ½ teaspoons ground cinnamon
• Pinch of salt

Wet Ingredients

• 2 medium pears (firm, not overly ripe)
  • 1 grated, excess liquid squeezed out well
  • 1 diced into small cubes and patted dry
• 2 large eggs
• ½ cup Greek yogurt
• ⅓ cup honey or maple syrup
• 2 tablespoons melted butter or neutral oil (I actually used a mild olive oil here and it turned out great).
• 1 teaspoon vanilla extract (optional)

Instructions

1. Preheat oven to 375°F and line a 9×5 loaf pan with parchment paper.
2. Prepare the pears: grate one pear and squeeze out as much liquid as possible; dice the second pear into small cubes and pat dry.
   Removing excess moisture is key so the loaf bakes through without staying wet inside.
3. In a medium bowl, whisk together eggs, Greek yogurt, honey/maple syrup, melted butter/oil, and vanilla.
4. In a separate bowl, combine flour, oats, baking powder, baking soda, cinnamon, and salt.
5. Add dry ingredients to the wet ingredients and gently fold together until just combined — don’t overmix.
6. Fold in both pears.
7. Pour batter into prepared loaf pan, smooth the top, and bake 55–65 minutes, or until a toothpick inserted in the center comes out clean.
   If the top begins browning too fast, loosely cover with foil for the last 15–20 minutes.
8. Let the loaf cool in the pan at least 20 minutes before slicing (important for clean slices and proper texture).

Optional Add-Ins or Toppings

• Chopped walnuts or pecans mixed into the batter
• Sprinkle oats + cinnamon over the top before baking
• Drizzle warm honey on top after cooling
• Serve with Greek yogurt, almond butter, or extra sliced pear

Muffin Version

Bake in a lined muffin tin at 350°F for 18–22 minutes.

Why I Chose This Recipe (as a Dietitian)

This spiced pear loaf is made with nutrient-dense ingredients that provide steady energy throughout the morning. The oats add fiber, Greek yogurt gives protein and moisture, and honey offers natural sweetness. It’s a great alternative to sugary store-bought breakfast breads and keeps you satisfied for hours. I like to eat mine topped with Greek yogurt, almonds and nut butter. SO GOOD!

Recipe Notes & Customizations

• Substitute pears with apples if preferred.
• For added texture, stir in chopped walnuts or pecans.
• Make it dairy-free by using coconut oil and a non-dairy yogurt.
• Store leftovers in the fridge for up to 5 days or freeze individual slices for up to 2 months.

High-Protein Quinoa Breakfast Porridge

This creamy quinoa porridge is my current cold-weather breakfast obsession — think oatmeal vibes, but a little more elevated and packed with extra protein. It’s rich, cozy, and just feels right for those slower, darker fall mornings when you want something warm in a bowl.

The base is made with quinoa simmered until fluffy, then blended with a mix of chia, hemp, and flax seeds for added fiber, healthy fats, and plant-based protein. It’s super filling and endlessly customizable.

And the toppings are where it really gets fun — sliced banana, a sprinkle of cinnamon, a drizzle of maple syrup, or even some jewel-like pomegranate seeds for that seasonal pop. It tastes like fall, but in the most nourishing way.

Perfect for meal prep, kid-approved, and way more satisfying than a quick breakfast bar on the go.

Serves: 4

Grocery List

• Quinoa
• Milk or non-dairy milk
• Chia seeds
• Hemp seeds
• Flax seeds
• Cinnamon stick or 1 tsp ground cinnamon
• Vanilla extract
• Optional toppings: banana, blueberries, dates, cacao nibs, coconut flakes, almonds, honey

Ingredients

Seed Mix: 1 tablespoon each: chia, hemp, and flax seeds, or buy a premade one like the one I use here: https://amzn.to/4qBosYW

Quinoa Porridge

• 1 cup quinoa, rinsed and drained
• 2 to 2½ cups milk (or any non-dairy alternative)
• 1 cinnamon stick or 1 teaspoon ground cinnamon
• 1 teaspoon vanilla extract
• 2 tablespoons seed mixture (from above)

Optional Toppings
Sliced banana, blueberries, chopped dates, cacao nibs, coconut flakes, almonds, drizzle of honey

Instructions

1. Prepare the seed mix by blending the chia, hemp, and flax seeds in a mini food processor or coffee grinder until they form a fine powder. You’ll need 2 tablespoons for this recipe; store the rest in an airtight container in the fridge to sprinkle on porridge, yogurt, or smoothies.
2. In a medium saucepan, toast the rinsed quinoa over medium heat for 1–2 minutes, stirring often until lightly fragrant.
3. Add the milk, cinnamon, vanilla, and 2 tablespoons of the seed mix. Reduce the heat to medium-low and let it simmer gently for 15–20 minutes, stirring occasionally, until the quinoa is tender and creamy. Add more milk as needed for your preferred texture.
4. Divide into 4 meal prep jars, and top with your favorite fruits and toppings.

Why I Chose This Recipe (as a Dietitian)

This quinoa breakfast porridge is a great way to start your day with balanced nutrition. Quinoa is a complete protein, while the chia, hemp, and flax add extra fiber, omega-3s, and minerals that support energy and digestion. It’s a great option for those wanting a warming, satisfying breakfast that’s both wholesome and perfect for these colder fall months.

Recipe Notes & Customizations

• Make it dairy-free with almond, oat, or soy milk.
• Add natural sweetness with mashed banana, chopped dates, or a drizzle of honey.
• Mix in a scoop of vanilla protein powder before serving for an extra protein boost.
• Store leftovers in the fridge for up to 4 days and reheat with a splash of milk before serving.

More Sunday Meal Prep Blog Posts:

• Sunday Meal Prep: 10/26/25
• Sunday Meal Prep: 10/19/25
• Sunday Meal Prep: 10/5/25
• 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