Sunday Meal Prep: 12/14/25

Hi friends!

It’s Sunday which means another Sunday Meal Prep blog and video! This has become one of those grounding rituals that sets the tone for the entire week. Can you believe we are on week 23 of this??

After a full week of juggling work, kids, schedules, and everything in between, carving out a little time to prep nourishing food feels like an act of self-respect. Nothing fancy, nothing overcomplicated—just food that makes the busy days ahead feel a little more doable.

Click the video below to see a full visual of this week’s Sunday meal prep in action!

As busy moms, having meals ready to go is such a game changer. It takes the pressure off decision-making, saves money, and makes it so much easier to actually eat balanced meals instead of grabbing whatever’s fastest. When the fridge is stocked with protein-forward, family-friendly options, everything just runs smoother—from school mornings to late afternoons when everyone is starving at once.

This week’s prep was all about comfort, simplicity, and high-protein staples that work for both adults and kids. Everything is easy to reheat, great for leftovers, and flexible enough to mix and match throughout the week.

Here are the recipes I made this week:

• High Protein Cottage Cheese Muffins
• Egg Bites
• Red Lentil Soup
• One Pan Chicken Pasta
• Healthy Lemon Protein Bars

Kitchen Tools/ Equipment/ Containers I used:

• Large Blender
• Stainless Steel measuring spoons
• Chef’s knife
• Wood cutting board
• Muffin tin
• Large blue pan
• Chia seed bowl
• Carbon Steel Griddle pan
• Beige pan
• Veggie chopper
• Electric kettle
• Mortar and pestle (similar)
• colander + bowl
• immersion blender

High Protein Cottage Cheese Blueberry Muffins

Description

These high protein cottage cheese blueberry muffins are soft, fluffy, and perfect for Sunday meal prep. Made with blended cottage cheese, ripe bananas, and fresh blueberries, they’re naturally sweetened, protein-rich, and kid-approved. This is an easy breakfast or snack you can feel good about having on repeat all week.

For the full standalone post with step-by-step photos, you can find the original recipe here: https://themomnutritionist.com/high-protein-cottage-cheese-muffins/

Grocery List

• Cottage cheese
• Bananas
• Nut butter
• Butter or coconut oil
• Maple syrup
• Eggs
• Vanilla extract
• All-purpose flour or white whole wheat flour
• Baking powder
• Baking soda
• Salt
• Hemp seeds (optional)
• Fresh blueberries
• Greek yogurt (optional, for serving)

Serves

12 muffins

Ingredients

• 1 cup cottage cheese (full-fat recommended, I like Good Culture)
• 2 ripe bananas (medium-sized)
• 1/2 cup nut butter
• 2 tablespoons melted butter or coconut oil
• 1/4 cup maple syrup
• 2 eggs, room temperature
• 1 tablespoon vanilla extract
• 1 1/2 cups all-purpose flour or white whole wheat flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3 tablespoons hemp seeds (optional)
• 1 cup blueberries, lightly tossed in flour
• Greek yogurt, for serving (optional)

Instructions

1. Preheat the oven to 350°F and line a muffin tin with liners or lightly grease.
2. Add the cottage cheese to a high-speed blender and blend until completely smooth and whipped, about 1 minute.
3. Add the bananas, nut butter, melted butter or oil, maple syrup, eggs, and vanilla. Blend until smooth and fully combined.
4. Add the flour, baking powder, baking soda, salt, and hemp seeds. Pulse just until combined. Do not overblend.
5. Pour the batter into a bowl and gently fold in the blueberries.
6. Divide the batter evenly between muffin cups, filling each about three-quarters full. Bake for 20–22 minutes, until the tops are set and a toothpick inserted comes out clean.
7. Let cool in the pan for 5 minutes, then transfer to a wire rack. Serve with Greek yogurt if desired.

Why I Love This Recipe as a Dietitian

These muffins are a great example of how you can boost protein without sacrificing texture or flavor. Blended cottage cheese adds high-quality protein and calcium, helping keep blood sugar stable and kids full longer. They’re balanced, nutrient-dense, and realistic for busy mornings.

Customization and Tips

• Tossing blueberries in flour helps prevent them from sinking during baking.
• If your bananas are very large, reduce the nut butter to 1/3 cup to keep the batter light.
• Swap blueberries for raspberries or chocolate chips if needed.
• Use white whole wheat flour for added fiber without a dense texture.

Nutrition Information (per muffin)

• Calories: approximately 120
• Protein: approximately 6 g
• Carbohydrates: approximately 14 g
• Fat: approximately 5 g

Storage and Reheating

• Store in an airtight container in the refrigerator for up to 5 days.
• Freeze for up to 3 months and thaw overnight in the fridge.
• Reheat in the microwave for 15–20 seconds before serving.

High Protein Egg Bites (Oven-Baked & Meal Prep Friendly)

Description

These high protein egg bites are one of the easiest and most versatile meal prep recipes to keep in the fridge. They’re fluffy, customizable, and perfect for busy mornings when you need something quick but nourishing. Think Starbucks-style egg bites, but made at home with simple ingredients and way more flexibility.

Grocery List

• Eggs
• Milk (any kind)
• Green onion
• Fresh spinach
• Bell peppers
• Turkey (optional)
• Salt
• Black pepper
• Oil or cooking spray

Serves

12 egg bites

Ingredients

• 6 large eggs
• 2 tablespoons milk
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup green onion, finely diced
• 1/2 cup spinach, chopped
• 1/3 cup bell peppers, diced
• 1/2 cup diced turkey, optional
• Oil or cooking spray, for greasing the pan

Instructions

1. Preheat the oven to 375°F (190°C).
2. In a medium bowl, whisk together the eggs, milk, salt, and pepper until fully combined.
3. Lightly grease a muffin tin with oil or cooking spray. Evenly divide the green onion, spinach, bell peppers, and turkey (if using) between the muffin cups.
4. Pour the egg mixture over the vegetables, filling each cup about three-quarters full.
5. Bake for 18–20 minutes, or until the eggs are set and slightly puffed in the center.
6. Allow to cool slightly before removing from the pan.

Why I Love This Recipe as a Dietitian

Egg bites are an easy way to pack protein, veggies, and healthy fats into a portable breakfast or snack. They help keep energy levels stable and reduce the temptation to skip meals or grab something less satisfying. I also love how customizable they are depending on what you have on hand.

Customization and Tips

• Swap turkey for cooked chicken sausage, bacon, or cheese.
• Use any vegetables you like, just keep them finely chopped to avoid excess moisture.
• For extra creaminess, add a tablespoon of cottage cheese or Greek yogurt to the egg mixture.
• Let the egg bites rest for a few minutes before removing to prevent sticking.

Nutrition Information (per egg bite)

• Calories: approximately 70
• Protein: approximately 6 g
• Carbohydrates: approximately 2 g
• Fat: approximately 4 g

Storage and Reheating

• Store egg bites in an airtight container in the refrigerator for up to 5 days.
• Freeze for up to 2 months and thaw overnight in the fridge.
• Reheat in the microwave for 20–30 seconds until warmed through.

Lebanese Lentil Soup Recipe (Easy Shorbet Adas)

Description

This Lebanese lentil soup, also known as Shorbet Adas, is a rich, warming soup made with red lentils, vegetables, cumin, turmeric, and fresh lemon juice. It’s naturally vegan, gluten-free, easy to make, and freezes beautifully. This is one of those cozy, nourishing recipes your family will love on repeat during the colder months.

For the full standalone post with step-by-step photos, you can find the original recipe here: https://themomnutritionist.com/lebanese-lentil-soup-recipe-easy-shorbet-adas/

Grocery List

• Extra virgin olive oil
• Onion
• Garlic
• Celery
• Carrots
• Red lentils
• Short-grain rice
• Ground cumin
• Ground turmeric
• Salt
• Black pepper
• Vegetable broth or vegetable stock
• Lemon
• Fresh parsley

Serves

6 servings

Ingredients

• 3 tablespoons extra virgin olive oil
• 1 cup onion, chopped
• 4 cloves garlic, minced
• 1 cup celery, diced
• 1 cup carrots, diced
• 1 cup red lentils
• 1/3 cup short-grain rice
• 1/2 teaspoon ground cumin
• 1/4 teaspoon ground turmeric
• 1/2 teaspoon salt, or to taste
• 1/4 teaspoon black pepper, or to taste
• 10 cups vegetable broth or vegetable stock
• 1 lemon, juiced
• 1/4 cup fresh parsley, chopped, for garnish

Instructions

1. Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat.
2. Add the chopped onions and cook, stirring occasionally, until softened and translucent.
3. Stir in the minced garlic and cook until fragrant, about 1–2 minutes.
4. Add the celery, carrots, red lentils, rice, cumin, turmeric, salt, and black pepper. Stir frequently for about 3–4 minutes, until the spices are fragrant.
5. Pour in the vegetable broth and bring the soup to a boil.
6. Once boiling, reduce the heat to low, cover, and simmer for 30–35 minutes, stirring once or twice, until the lentils and rice are fully cooked.
7. Use an immersion blender to pulse the soup a few times until it reaches a coarse but creamy consistency. For a smoother soup, blend more if desired.
8. Stir in the lemon juice and garnish with fresh parsley before serving.

Why I Love This Recipe as a Dietitian

This soup is nourishing, budget-friendly, and packed with plant-based protein and fiber from the lentils. It’s satisfying without being heavy and supports steady energy levels, making it a great option for lunch or dinner during busy weeks.

Customization and Tips

• Blend more or less depending on your preferred texture.
• Add extra lemon juice right before serving for brightness.
• If the soup thickens in the fridge, add a splash of broth or water when reheating.
• Serve with warm pita or sourdough for a more filling meal.

Nutrition Information (per serving)

Calories: approximately 134
Protein: approximately 6 g
Carbohydrates: approximately 20 g
Fat: approximately 4 g

Storage and Reheating

• Store leftovers in an airtight container in the refrigerator for up to 5 days.
• Freeze for up to 3 months.
• Reheat on the stovetop or in the microwave, adding liquid as needed.

One Pan Chicken Pasta (Easy Weeknight Meal Prep)

Description

This one pan chicken pasta is the kind of weeknight dinner that feels comforting but still totally manageable. Everything cooks in one pan, which means fewer dishes and big flavor. It’s creamy, cozy, packed with protein, and perfect for meal prep when you want something satisfying that reheats well.

Grocery List

• Olive oil
• Chicken breast or thighs
• Shallot
• Garlic
• Salt
• Italian seasoning
• Black pepper
• Onion powder
• Paprika
• Cayenne pepper
• Red pepper flakes
• Tomato paste
• Chicken broth
• Pasta
• Parmesan cheese
• Fresh spinach

Serves

4 servings

Ingredients

3 tablespoons olive oil
1/2 lb chicken, cut into bite-sized pieces
1 shallot, diced
6–8 cloves garlic, minced
1 teaspoon salt
1 teaspoon Italian seasoning
1 teaspoon black pepper
1/2 teaspoon onion powder
1/2 teaspoon paprika
1/2 teaspoon cayenne
Pinch of red pepper flakes
2 tablespoons tomato paste
3 cups chicken broth
1/2 lb pasta
1/2 cup grated parmesan cheese
Handful of fresh spinach

Instructions

1. Heat 2 tablespoons of olive oil in a large pan over medium heat. Add the chicken and cook until fully cooked through. Remove from the pan and set aside.
2. In the same pan, add the remaining tablespoon of olive oil. Sauté the shallot, garlic, salt, Italian seasoning, black pepper, onion powder, paprika, cayenne, and red pepper flakes for 2–3 minutes, until fragrant.
3. Stir in the tomato paste and cook for 1 minute. Add the chicken broth, scraping up any browned bits from the bottom of the pan.
4. Add the pasta, stir to combine, cover, and simmer for 10–15 minutes, stirring occasionally, until the pasta is al dente and most of the liquid is absorbed.
5. Stir in the cooked chicken, parmesan cheese, and spinach. Cook until the cheese is melted and the spinach is wilted.

Why I Love This Recipe as a Dietitian

This is a balanced, realistic dinner that hits protein, carbs, and fats without feeling heavy. The chicken provides protein for satiety, the pasta gives energy, and the spinach adds micronutrients without extra prep. It’s filling, family-friendly, and perfect for busy weeks.

Customization and Tips

• Use chicken thighs for extra juiciness.
• Swap spinach for kale or arugula.
• Add a splash of cream or Greek yogurt for a creamier texture.
• Adjust spice levels by reducing cayenne or red pepper flakes.

Nutrition Information (per serving)

Calories: approximately 420
Protein: approximately 28 g
Carbohydrates: approximately 40 g
Fat: approximately 16 g

Storage and Reheating

• Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Reheat on the stovetop or in the microwave with a splash of broth to loosen the sauce.

Healthy Lemon Protein Bars (No-Bake & Meal Prep Friendly)

Description

These healthy lemon protein bars are bright, refreshing, and perfect for meal prep. They’re no-bake, naturally sweetened, and made with simple ingredients like oats, almond flour, protein powder, and fresh lemon juice. If you love a lemon dessert that feels light but still satisfying, this is one to keep stocked in the fridge.

For the full standalone post with step-by-step photos, you can find the original recipe here:
https://themomnutritionist.com/lemon-protein-bars-recipe/

Grocery List

• Old-fashioned oats
• Almond flour
• Vanilla protein powder
• Lemons
• Ground turmeric
• Fresh lemon juice
• Honey or maple syrup
• Almond butter
• Vanilla extract

Serves

12 bars

Ingredients

1 cup old-fashioned oats
1 cup almond flour
1/2 cup vanilla protein powder
Zest of 2 lemons
1/4 teaspoon turmeric
1/2 cup fresh lemon juice
1/4 cup honey or maple syrup
1/2 cup almond butter
1 teaspoon vanilla extract

Instructions

1. In a large mixing bowl, combine the oats, almond flour, protein powder, lemon zest, and turmeric. Stir until evenly mixed.
2. In a separate bowl, combine the lemon juice, honey or maple syrup, almond butter, and vanilla extract. Microwave in 20-second intervals, stirring in between, until smooth and fully combined.
3. Pour the wet ingredients into the dry ingredients and mix until everything is evenly coated.
4. Line an 8×8-inch baking dish with parchment paper and press the mixture firmly and evenly into the pan.
5. Refrigerate for 1–2 hours, or until the bars are firm.
6. Remove from the pan and slice into squares or bars.

Why I Love This Recipe as a Dietitian

These bars are a great balance of protein, healthy fats, and natural sweetness. They’re easy to digest, satisfying without being heavy, and perfect for busy moms who need a grab-and-go snack that won’t spike blood sugar.

Customization and Tips

• Use collagen or plant-based protein powder depending on preference.
• Add shredded coconut for texture.
• If the mixture feels dry, add 1–2 tablespoons of almond milk.
• For extra lemon flavor, add more zest instead of juice to keep texture firm.

Nutrition Information (per bar)

Calories: approximately 180
Protein: approximately 8 g
Carbohydrates: approximately 16 g
Fat: approximately 10 g

Storage and Reheating

• Store bars in an airtight container in the refrigerator for up to 7 days.
• These bars are best enjoyed chilled and do not require reheating.

Wrap-Up

And that’s a wrap on this week’s Sunday meal prep! Having these five recipes ready to go—high protein cottage cheese muffins, egg bites, Lebanese lentil soup, one pan chicken pasta, and healthy lemon protein bars—makes the week ahead feel so much more manageable. Whether it’s breakfast on the run, a nourishing lunch, or a quick snack, having balanced, protein-packed options in the fridge means less stress and more time for everything else on your plate. Meal prep doesn’t have to be complicated; a few simple recipes and a little planning go a long way in keeping your family well-fed and energized all week.

More Sunday Meal Prep Blog Posts:

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