Sunday Meal Prep: 12/7/25

Hi friends!

We’re getting so close to the holidays, which means healthy cozy winter meals.

It’s also the perfect moment to start thinking about new goals, vision boarding, and setting intentions for the year ahead. I’ve been pulling out my 2026 planner, jotting down big goals, and planning small, actionable steps to make them happen. There’s something so cozy and motivating about combining the warmth of the season with a fresh start—and of course, all of it is even better with a few comforting meals in the mix.

This week’s recipes reflect exactly that: warm, cozy, nutrient-dense dishes that feel grounding and seasonal. I leaned into ingredients that keep well in the fridge, reheat perfectly, and offer a balanced mix of protein, fiber, and healthy fats.

Everything here is intentionally simple and accessible. I wanted to use pantry staples and produce I needed to use up.

This week’s recipes follow the same theme: cozy bowls, hearty soups, and nutrient-dense staples you can batch-cook and enjoy throughout the week.

Sweet potato and beef bowls inspired by the viral version from earlier this year, my peas and carrot stew with ground beef, a classic red lentil soup, and a dense bean salad that’s perfect for lunches.

Here’s what’s on the menu for Week 22:

• Chia Seed Meal Prep Base
• Sweet Potato and Beef Bowls
• Red Lentil Soup
• Peas and Carrot Stew with Ground Beef
• Dense Bean Salad

Kitchen Tools/ Equipment/ Containers I used:

• Large Blender
• Chef’s knife
• Wood cutting board
• Chia seed bowl
• Carbon Steel Griddle pan
• Beige pan
• Veggie chopper
• Electric kettle
• Mortar and pestle (similar)
• colander + bowl
• Brown Pot (I made lentil soup in) 
• Beige Pot (I made peas & carrot stew)
• Seven-Spice Seasoning

Chia Seed Meal Prep Base

This first “recipe” is honestly more of a meal-prep hack: chia seeds and water. Letting chia seeds expand ahead of time creates the easiest base to add into smoothies, yogurt bowls, overnight oats, or anything you’re in the mood for.

I shared this in my recent “What I Eat in a Day” reel—where I scooped pre-expanded chia into yogurt and topped it with air-fried apples and nuts. It’s such a nice texture and makes breakfast feel more put-together with almost no effort.

Grocery List

• Chia seeds
• Water

Serves

4

Ingredients

• 1 cup chia seeds
• 4 cups water

Instructions

1. Add chia seeds to a large bowl or container.
2. Pour in the water and whisk immediately to prevent clumping.
3. Let sit for 10 minutes, whisk again, then refrigerate for at least 2 hours or overnight.
4. Use throughout the week in smoothies, yogurt bowls, or oatmeal.

Why I Love This Recipe as a Dietitian

1. It feels fresher if you don’t fully prep it ahead, giving you flexibility each morning.
2. Chia seeds provide plant-based omega-3 fatty acids.
3. They’re rich in fiber, which supports digestion and balanced blood sugar.
4. They offer a good amount of plant-based protein to help make breakfast more satisfying.
5. Pre-soaking improves texture and digestibility.
6. Keeping the base plain makes it fully customizable for any flavor or recipe.

Customization and Tips

• Use less water for a thicker gel or more water for a thinner texture.
• Keep it plain so it works in any recipe.
• Add spices or vanilla at serving time if desired.
• Store in an airtight container in the fridge for up to 5 days.

Nutrition Information (per serving)

• Calories: 140
• Protein: 4 g
• Carbohydrates: 12 g
• Fiber: 10 g
• Fat: 7 g

Storage and Reheating

Store in an airtight container in the fridge for up to 5 days. No reheating needed.

Sweet Potato and Beef Bowls

This is one of my all-time favorite meal prep recipes. I had completely forgotten about it and then randomly remembered it—now I’m hooked all over again.

This cozy, nutrient-dense bowl is inspired by the viral sweet potato bowls—roasted sweet potatoes, seasoned ground beef, creamy cottage cheese, avocado, and a drizzle of hot honey for the perfect sweet and savory contrast.

Grocery List

• Ground beef
• Sweet potatoes
• Olive oil
• Taco seasoning
• Salt
• Avocado
• Cottage cheese
• Hot honey

Serves

4

Ingredients

• 1 lb ground beef
• 3 medium sweet potatoes, diced
• 2 tbsp olive oil
• 2 tbsp taco seasoning, divided
• 1 tsp salt, divided
• 1 avocado, sliced
• 1 cup cottage cheese
• Hot honey, for drizzling

Instructions

1. Preheat oven to 425°F.
2. Toss diced sweet potatoes with olive oil, 1 tbsp taco seasoning, and 1/2 tsp salt. Spread on a baking sheet and roast 25–30 minutes until tender and slightly caramelized.
3. While potatoes roast, cook ground beef in a skillet until browned. Add remaining 1 tbsp taco seasoning and 1/2 tsp salt; cook another 2–3 minutes.
4. When you’re ready to eat, warm the sweet potatoes and beef then assemble your bowl with roasted sweet potatoes, seasoned beef, avocado slices, and a scoop of cottage cheese. Drizzle hot honey over the top.

Why I Love This Recipe as a Dietitian

1. Balances complex carbohydrates (sweet potatoes), high-quality protein (beef & cottage cheese), and healthy fats (avocado).
2. Sweet potatoes provide beta-carotene, fiber, and antioxidants to support immune health (and skin health!)
3. Beef supplies iron and protein, helping with energy and muscle maintenance.
4. Avocado adds heart-healthy monounsaturated fats and creamy texture.
5. The combination of protein, fiber, and healthy fats helps keep blood sugar stable.
6. Perfect for cold-weather energy and a satisfying, cozy meal.
7. Highly customizable—swap beef for turkey or chicken, or add extra veggies to boost nutrients.
8. Easy to batch-cook and reheat, making it ideal for meal prep without losing flavor or texture.

Customization and Tips

• Swap ground beef for turkey or chicken.
• Use Greek yogurt instead of cottage cheese.
• Add leafy greens or shredded lettuce for extra nutrients.
• Prepare sweet potatoes and beef in bulk for quick lunches throughout the week.

Nutrition Information (per serving)

• Calories: 510
• Protein: 32 g
• Carbohydrates: 42 g
• Fiber: 7 g
• Fat: 24 g

Storage and Reheating

• Store components separately for up to 4 days.
• Reheat sweet potatoes and beef in a skillet or microwave; add avocado and cottage cheese fresh when serving.

Red Lentil Soup

I grew up on this soup—my family made it all the time, and it’s a Lebanese staple in our house. Soup is one of those healthy cozy winter meals that must be on rotation.

It’s cozy, warming, and just hits the spot, especially on nights when you want something comforting but easy.

The red lentils cook up silky and soft, the veggies add texture, and the spices really warm it up. It’s quick to throw together, full of plant-based protein, and perfect for a weeknight when you want something nourishing without a lot of fuss.

Grocery List

• Olive oil
• Onions
• Garlic
• Celery
• Carrots
• Red lentils
• Cumin
• Black pepper
• Turmeric
• Fresh parsley
• Vegetable broth

Serves

6

Ingredients

• 3 tbsp olive oil
• 1 cup chopped onions
• 4 cloves minced garlic + 1/2 tsp salt
• 1 cup diced celery
• 1 cup diced carrots
• 1 cup red lentils, rinsed
• 1/2 tsp ground cumin
• 1/4 tsp black pepper
• 1/4 tsp turmeric
• 1/4 cup chopped fresh parsley
• 10 cups vegetable broth (2.5 liters)

Instructions

1. Heat olive oil in a large pot. Sauté onions until translucent, then add garlic and 1/2 tsp salt and cook for about 1 minute.
2. Add the celery and carrots and cook them down for a few minutes until they start to soften. Then stir in the rinsed red lentils, cumin, black pepper, and turmeric to combine.
3. Pour in the vegetable broth and bring to a simmer. Cook 20–25 minutes until the lentils and vegetables are tender.
4. Use an immersion blender to partially puree for a creamy texture, or blend fully if you like it super smooth. Stir in the chopped parsley and adjust seasoning to taste.

Why I Love This Recipe as a Dietitian

Red lentils are a fast-cooking source of iron, fiber, and plant protein. This soup is nutrient-dense, satisfying, and gentle on digestion—great for busy nights or when you want something nourishing and simple.

Customization and Tips

• Add a squeeze of lemon to brighten flavors at the end.
• Stir in spinach or kale in the last few minutes of cooking.
• Top with toasted seeds or a dollop of plain yogurt for extra texture.
• Use smoked paprika for a slightly smoky flavor.

Nutrition Information (per serving)

• Calories: 240
• Protein: 13 g
• Carbohydrates: 32 g
• Fiber: 11 g
• Fat: 7 g

Storage and Reheating

Store in the fridge for 4–5 days. Reheat on the stovetop or in the microwave. Freezes well for up to 3 months.

Peas and Carrot Stew with Ground Beef

Another recipe that is always on rotation for the healthy cozy winter meals theme is a warming & homey stew. This variation is seasoned with ground beef, tender carrots, potatoes, and sweet peas. It is also a family favorite.

It’s easy to throw together, reheats beautifully, and the kids love it!

We usually eat it with a side of vermicelli rice, which makes it feel extra comforting and complete. Stews like this are perfect for batch cooking because the flavors only get better over a day or two, making weeknight dinners really easy.

If you want to try another stew variation, check out the Lebanese Cannellini Bean Stew (Hearty Bean & Meat Stew)—another cozy, nutrient-dense favorite. You can also find the Lebanese Vermicelli Rice recipe there.

Grocery List

• Extra virgin olive oil
• Onions
• Garlic
• Ground beef
• Salt
• 7 spices (or garam masala)
• Black pepper
• Fresh tomatoes (or canned)
• Carrots
• Potatoes
• Tomato sauce (15 oz / 425 g)
• Frozen green peas (2 × 10 oz / 283 g bags)
• Butter
• Cilantro

Serves

6

Ingredients

• 2 tbsp extra virgin olive oil
• 1 cup chopped onions
• 6 cloves minced garlic + 1/2 tsp salt (for initial sauté)
• 1 lb ground beef
• 1 tsp salt (additional, total)
• 1/2 tsp 7 spices
• 1/4 tsp black pepper
• 2–3 chopped tomatoes (or 1 can chopped tomatoes)
• 4 cups hot water
• 1 cup diced carrots
• 1–2 medium diced potatoes
• 1 can (15 oz, 425 g) tomato sauce
• 2 bags frozen green peas (about 3 cups total)

Sauté mix for finishing:

• 2 tbsp butter
• 2 cloves minced garlic + 1/2 tsp salt
• 1 bunch chopped cilantro

Instructions

1. Heat olive oil in a large pot over medium heat. Add onions and sauté until translucent. Add garlic and 1/2 tsp salt, cook until fragrant.
2. Add ground beef and cook, breaking up, until browned. Season with 1 tsp salt, 1/2 tsp 7 spices, and black pepper. Stir in chopped tomatoes and cook until softened.
3. Pour in hot water, then add diced carrots, potatoes, and tomato sauce. Bring to a simmer and cook 20–30 minutes until vegetables are tender.
4. Add frozen peas and simmer 5 more minutes. In a small skillet, melt butter, add garlic and 1/2 tsp salt, cook briefly, then stir in chopped cilantro and fold into the stew. Adjust salt to taste.

Why I Love This Recipe as a Dietitian

This stew delivers a good mix of protein, fiber, and vegetables. Peas add plant-based protein and micronutrients, and the broth-based stew keeps calories reasonable while still being filling—ideal for colder months.

Customization and Tips

• Use vegetable or beef broth instead of water for more flavor.
• Mash a portion of the potatoes for a thicker, creamier texture if desired.

Nutrition Information (per serving)

• Calories: 320
• Protein: 22 g
• Carbohydrates: 28 g
• Fiber: 6 g
• Fat: 14 g

Storage and Reheating

Refrigerate up to 4 days. Reheat on the stovetop over medium heat or in the microwave. Freezes well for up to 3 months—thaw overnight in the fridge before reheating.

Dense Bean Salad

A filling, fiber-forward salad with chickpeas, black beans, crunchy cucumbers, juicy cherry tomatoes, and creamy cheese—perfect for lunches and meal prep.

Grocery List

• Canned chickpeas
• Canned black beans
• Cucumber
• Cherry tomatoes
• Mozzarella pearls or feta
• Fresh parsley
• Olive oil
• Balsamic vinegar
• Dijon mustard
• Honey

Serves

6

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 can black beans, drained and rinsed
• 2 cups diced cucumber
• 1 1/2 cups halved cherry tomatoes
• 1 cup mozzarella pearls or crumbled feta
• 1/2 cup chopped parsley

Dressing:

• 1/4 cup olive oil
• 2 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1 tsp honey
• 1/4 tsp salt
• Black pepper to taste

Instructions

1. Combine chickpeas, black beans, cucumber, cherry tomatoes, cheese, and parsley in a large bowl.
2. Whisk together dressing ingredients and pour over the salad. Toss to combine and taste for salt and pepper adjustments.

Why I Love This Recipe as a Dietitian

This salad is packed with plant protein, fiber, and refreshing vegetables—great for blood sugar control and gut health. It’s a portable, satisfying lunch that keeps you full through the afternoon.

Customization and Tips

• Add avocado right before serving.
• Swap parsley for basil or mint for a fresher flavor.
• Fold in cooked quinoa or farro if you want more complex carbs.
• If making ahead, keep dressing separate and toss just before eating to keep ingredients bright.

Nutrition Information (per serving)

• Calories: 290
• Protein: 14 g
• Carbohydrates: 30 g
• Fiber: 9 g
• Fat: 12 g

Storage and Reheating

Store in an airtight container for up to 4 days. No reheating needed. Add fresh avocado at serving time.

Wrap-Up

This week’s recipes all focused on healthy cozy winter meals that are warm, comforting, and nutritious. Perfect for the season as we get closer to the holidays. From a simple chia seed base to hearty sweet potato and beef bowls, cozy peas and carrot stew, red lentil soup, and a fresh dense bean salad, there’s something for every meal of the day.

I love choosing recipes that are nutrient-dense, easy to prepare, and full of flavor. Each of these dishes can be customized to fit your preferences, stored for easy meals during the week, and reheated or served fresh depending on what works for you.

Whether you’re meal prepping for busy mornings, planning cozy dinners, or just craving something comforting, these recipes are designed to make the week feel a little warmer and a little easier.

I hope these ideas inspire your kitchen this week and keep your meals cozy, satisfying, and full of nutrients. Happy cooking!

More Sunday Meal Prep Blog Posts:

• 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