Hi Friends!
We are deep in winter over here in Michigan. The kind of winter where everything feels a little heavier and slower, and routines get thrown off before you even realize it’s happening. We’ve had almost two full weeks of snow days, which has meant constant schedule changes, kids home unexpectedly, and a general feeling of chaos instead of rhythm.
On top of that, this past week was extra full in the best way. It was my 35th birthday and my son’s 9th birthday (we share the same birthday) so we celebrated together. I threw him a birthday party, and we had family come in from out of town to celebrate and spend a few days with us. It was special and sweet, but also a lot, as those weeks usually are.
Now that the house is quieter, everyone is back to school, and we’re settling into our regular routines again, I feel genuinely grateful that I took the time to meal prep this week.
Especially because I found myself starting to feel run down and a little sick. Having nourishing, ready-to-go meals in the fridge has helped so much. On days when fatigue hits, I don’t have to cook from scratch or reach for something that doesn’t actually support my body. I can just reheat something warm, balanced, and comforting, which is exactly what I need right now.
Click the play button below to watch this week’s meal prep video:
Here Are the Recipes I Made This Week:
Carrot Ginger Soup
This was my first time making carrot ginger soup. I’ve seen it on social media a few times and wanted to try it. I give it a 6/10. It was a bit bland, but it’s really nutritious so it’s okay. I added a drizzle of olive oil to my bowl and it added a little depth of flavor. The ginger adds a subtle heat and brightness that makes the soup feel energizing instead of heavy. I also added turmeric for extra anti-inflammatory support, especially since we’ve all caught a bit of a cold. It’s simple, warming, and feels like the kind of meal your body craves in the middle of winter. Even though the flavor could be turned up a notch or two, the benefits and warming effect made up for it.
Honey Mustard Glazed Salmon with Roasted Broccoli and Sweet Potatoes
This is one of those meals that checks all the boxes: comforting, nutrient-dense, and family-friendly. The honey mustard glaze adds just enough sweetness and tang to the salmon, while the roasted broccoli and sweet potatoes make it feel hearty and satisfying. It reheats perfectly, which makes it great for meal prep.
Hot Honey Sweet Potato Beef Protein Bowls
This is a recipe that I always go back to because of how easy it is. It is perfectly balanced with fiber, protein and fats and will keep you full for hours.
My 2-Ingredient Chia Gel
This is one of my simplest staples. Just chia seeds and water, prepped ahead and stored in the fridge. I use it throughout the week to add fiber and omega-3s to smoothies, yogurt bowls, or on its own topped with berries. It’s one of those small prep steps that makes healthy choices easier all week long.
Silky Tofu Chocolate Mousse
This one feels like a treat but still fits into a nourishing week. Blended tofu creates a smooth, creamy base that’s rich in protein, and when combined with cocoa and a touch of sweetness, it turns into a dessert that always hits the spot. It’s perfect for when you want something chocolatey without the sugar crash. One of my favorite treats to enjoy after dinner.
Kitchen Tools/ Equipment/ Containers I used:
- Striped apron (I bought mine from World Market, but here is similar)
- Green Handle Chef’s knife
- Wooden Handle Chef’s knife
- Wood cutting board
- Big mixing bowl (I use the bowl from the salad spinner)
- Carbon Steel Sheet pan
- Large Pot (used to make soup)
- Veggie chopper
- Mortar and pestle (similar)
- High-Speed Blender
- Immersion blender
- Set of baking sheet pans
- Glass mixing bowl
- Salmon & veggie meal prep containers
- Meat & potato glass meal prep containers
- Chocolate tofu meal prep containers
- Measuring spoons & cups that will last a lifetime
Carrot Ginger Soup
This was my first time making carrot ginger soup. I’ve seen it floating around on social media for a while and finally decided to try it. Flavor-wise, I’d give it about a 6/10. It’s a bit on the mild side, but it’s incredibly nourishing especially during cold & flu season.
The ginger adds a subtle heat and brightness that keeps the soup feeling energizing instead of heavy, and I added turmeric for extra anti-inflammatory support, especially since we’ve all been fighting off a cold. A drizzle of olive oil at the end added some much-needed depth and richness.
Even though the flavor could definitely be turned up a notch or two, the warming, comforting feel and nutrient density made up for it. It’s the kind of simple, cozy soup your body craves in the middle of winter, especially when you’re feeling run down.
Grocery List
- 1 medium yellow onion
- 4 garlic cloves
- 1 pound carrots (about 5 large carrots)
- Fresh ginger
- Extra-virgin olive oil
- Vegetable broth
- Salt
- Black pepper
- Turmeric
Serves
4 servings
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 medium yellow onion, chopped
- 4 garlic cloves, smashed
- 1 pound carrots, roughly chopped
- 1 teaspoon grated fresh ginger
- ½ teaspoon salt, plus more to taste
- ¼ teaspoon black pepper, plus more to taste
- ½ teaspoon turmeric
- 3 cups vegetable broth, plus more if needed
Instructions
- Heat the oil in a large pot over medium heat. Add the chopped onion and cook, stirring occasionally, until softened and translucent.
- Add the smashed garlic cloves, cook for a few minutes – do not brown.
- Add chopped carrots to the pot. Cook for 8–10 minutes, stirring occasionally, until the carrots begin to soften.
- Stir in the grated ginger, salt, pepper, and turmeric. Cook for about 1 minute to help release the flavors and aromas.
- Pour in the vegetable broth and bring the soup to a boil. Reduce the heat to a simmer and cook for about 30 minutes, or until the carrots are very tender.
- Allow the soup to cool slightly, then carefully transfer it to a blender. Blend until smooth and creamy. If the soup is thicker than you prefer, add a splash of water or additional broth until you reach your desired consistency.
- Taste and adjust seasoning as needed before serving.
Why I Love This Recipe as a Dietitian
This soup is a great example of how simple ingredients can create a nutrient-dense meal. Carrots are rich in beta-carotene, which supports immune health and skin health. Ginger and turmeric both contain compounds known for their anti-inflammatory and immune-supportive properties, which can be especially helpful during cold and flu season. It’s also easy to digest, hydrating, and a great way to increase vegetable intake in a comforting format.
Customization and Tips
- For added protein and deeper flavor, you can swap the vegetable broth for bone broth.
- I personally do not peel the carrots. Leaving the peel on helps retain additional fiber and nutrients. Just be sure to wash and scrub them well before chopping.
- If you want to boost the creaminess without adding dairy, you can blend in a small amount of coconut milk.
- If you prefer a spicier soup, you can increase the amount of fresh ginger or add a pinch of red pepper flakes.
Nutrition Information (Per Serving, Approximate)
- Calories: 110
- Protein: 2 grams
- Carbohydrates: 15 grams
- Fiber: 4 grams
- Fat: 5 grams
Nutrition values will vary slightly depending on broth and ingredient variations.
Storage and Reheating
Store the soup in an airtight container in the refrigerator for up to 4 days.
To reheat, warm gently on the stovetop over medium-low heat, stirring occasionally, or microwave in 30–60 second intervals until heated through. If the soup thickens during storage, add a splash of broth or water when reheating to loosen the texture.
Honey Mustard Glazed Salmon with Roasted Broccoli and Sweet Potatoes
This honey mustard glazed salmon is one of my favorite balanced, no-fuss meal prep dinners. The glaze is sweet, tangy, and savory, the salmon stays tender and flaky, and the roasted vegetables round it out into a complete, nourishing meal. It’s comforting enough for winter but still feels fresh and light. It also reheats great for busy weekdays.
Grocery List
- 2 medium sweet potatoes
- 2 heads broccoli
- 4 salmon fillets (about 5–6 ounces each)
- Olive oil
- Honey
- Dijon mustard
- Taco seasoning
- Garlic powder
- Salt
- Black pepper
Serves
4 servings
Ingredients
For the Honey Mustard Salmon
- 4 salmon fillets (about 1¼–1½ lbs total)
- ¼ cup honey
- ¼ cup Dijon mustard
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Roasted Broccoli
- 2 heads broccoli, cut into florets
- 1½ tablespoons olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder
For the Roasted Sweet Potatoes
- 2 medium sweet potatoes, peeled and diced into ½-inch cubes
- 1 tablespoon olive oil
- 1- 2 tablespoons taco seasoning
Instructions
Roast the Sweet Potatoes
Preheat the oven to 425°F. Toss the diced sweet potatoes with olive oil and taco seasoning until evenly coated. Spread them out on a baking sheet and roast for 25–30 minutes, flipping halfway through, until tender and caramelized.
Note: I use the same batch of roasted sweet potatoes for this recipe and the hot honey sweet potato beef bowls to save time and ingredients.
Roast the Broccoli
On a separate baking sheet, toss the broccoli florets with olive oil, salt, pepper, and garlic powder. Roast at 425°F for 18–22 minutes, until the edges are lightly browned and the broccoli is tender but still vibrant.
Prepare the Salmon
While the vegetables roast, whisk together the honey and Dijon mustard in a small bowl. Season each salmon fillet with salt and pepper, then brush the honey mustard glaze generously over the top.
Bake the Salmon
Place the salmon fillets on a parchment-lined baking sheet. Bake at 425°F for 12–15 minutes, or until the salmon flakes easily with a fork and is cooked through.
Assemble
Divide the salmon, roasted broccoli, and sweet potatoes evenly among four plates or containers.
Why I Love This Recipe as a Dietitian
This meal is a great example of balanced nutrition without overcomplication. The salmon provides high-quality protein and omega-3 fatty acids that support heart and brain health. Sweet potatoes offer complex carbohydrates and fiber for sustained energy, while broccoli adds volume, fiber, and key micronutrients. The honey mustard glaze adds flavor without the need for heavy sauces, making this both nourishing and satisfying.
Customization and Tips
- If you prefer less sweetness, reduce the honey to 3 tablespoons and increase the Dijon slightly.
- You can swap broccoli for green beans, Brussels sprouts, or cauliflower depending on what you have on hand.
- To save time, roasting the sweet potatoes once and using them across multiple meals is a simple meal prep strategy that makes the week feel much easier.
- If you’re cooking for kids, this glaze is very family-friendly and not spicy, but you can add a pinch of chili flakes to the glaze if you want heat.
Nutrition Information (Per Serving, Approximate)
Calories: 480
Protein: 38 grams
Carbohydrates: 32 grams
Fiber: 6 grams
Fat: 22 grams
Nutrition values will vary slightly based on portion size and specific ingredients used.
Storage and Reheating
Store in airtight containers in the refrigerator for up to 3–4 days.
To reheat, warm gently in the microwave in 30–60 second intervals or reheat in a skillet over low heat. For best texture, reheat the salmon just until warmed through to avoid drying it out.
Hot Honey Sweet Potato Beef Protein Bowls
This is honestly such a good combo! It’s also SO EASY, satisfying, and packed with flavor. Made with caramelized sweet potatoes, savory ground beef, creamy cottage cheese and avocado.
It’s perfectly balanced with protein, fiber, carbs and healthy fats. So nutrient-dense, and easy enough to make on a Sunday and enjoy all week. I have made this non stop last week and just made it again for this upcoming week.
I make my own hot honey with 1 tbsp raw honey and 1 tsp red chili flakes. Then I let it sit while I make the meal.
You guys always ask about the griddle I use when I’m roasting vegetables. It is the Carbon Steel Griddle from Made In . This is one of my favorite kitchen tools. It takes roasted vegetables to a whole other level from flavor to crispiness. Plus, because it’s made with carbon steel, everything just cooks so much faster! You can use it stovetop, in the oven, or on the grill.
Serves
This recipe makes 4 hearty bowls — perfect for meal prep lunches or high-protein dinners.
Grocery List
- 1 lb lean ground beef (85% or 90%)
- 2 medium sweet potatoes
- Olive oil
- Taco seasoning. You can make your own, but I just use this big container here.
- 2 avocados (for topping – 1/2 avocado each)
- 2 cups cottage cheese, divided into 4 containers (for topping)
- Chili flakes (optional)
- Hot honey or chili crisp (for drizzling when ready to eat— optional but highly recommended)
Ingredients
For the Meal Prep Base:
- 2 medium sweet potatoes, peeled and diced into ½-inch cubes
- 2 tablespoons olive oil, divided
- 2 tablespoons taco seasoning, divided
- 1 lb lean ground beef
For Toppings (Add When Ready to Eat):
- 2 cups cottage cheese, divided into 4 containers
- 2 avocados, sliced (½ avocado per bowl)
- Hot honey or chili crisp, for drizzling
Optional Homemade Hot Honey
- 1 tablespoon honey + 1 teaspoon red chili flakes per container
Instructions
- Roast the Sweet Potatoes:
Preheat your oven to 425°F. Toss diced sweet potatoes with 1 tablespoon olive oil and 1 tablespoon taco seasoning. Spread evenly on a baking sheet or this carbon steel griddle and roast for 25–30 minutes, flipping halfway, until golden and tender. - Cook the Beef:
In a large skillet over medium heat, warm 1 tablespoon olive oil and add in the ground beef. Break up the beef with a wooden spoon, add 1 tablespoon taco seasoning and cook until browned and fully cooked through — about 8 minutes. - Assemble Your Bowls:
In each bowl, add in 1/4 of the sweetpotatoes and 1 cup cooked ground beef. If you are meal prepping, I would recommend you add the 1/2 cup of cottage cheese and half an avocado when you’re ready to eat (after reheating the beef and sweetpotatoes to keep it as fresh as possible). Drizzle with hot honey or chili crisp for an extra boost of flavor. I personally love the hot, sweet and savory combo, but if you don’t, you can omit the hot honey.
Meal Prep Tip:
Store bowls in airtight containers in the fridge for up to 4 days. Reheat the beef and sweet potatoes before serving, then add fresh cottage cheese and toppings.
Why You’ll Love These Protein Bowls
- Packed with about 40g protein per serving from whole food ingredients
- Balanced with complex carbs, healthy fats, and fiber
- Meal-prep friendly
- The savory-sweet-spicy combo is 10/10
Recipe Notes & Customizations
- Swap ground beef for ground turkey or chicken for a lighter version.
- Want it dairy-free? Sub in cashew cream drizzle instead of cottage cheese.
- Add sautéed spinach or kale for extra greens!
Chia Seed Gel
This “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
- Add chia seeds to a large bowl or container.
- Pour in the water and whisk immediately to prevent clumping.
- Let sit for 10 minutes, whisk again, then refrigerate for at least 2 hours or overnight.
- Use throughout the week in smoothies, yogurt bowls, or oatmeal.
Why I Love This Recipe as a Dietitian
- It feels fresher if you don’t fully prep it ahead, giving you flexibility each morning.
- Chia seeds provide plant-based omega-3 fatty acids.
- They’re rich in fiber, which supports digestion and balanced blood sugar.
- They offer a good amount of plant-based protein to help make breakfast more satisfying.
- Pre-soaking improves texture and digestibility.
- 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.
Tofu Chocolate Mousse
This is the kind of dessert you make once and wonder how you haven’t tried it before. It’s silky, rich, and chocolatey with a creamy texture that somehow feels indulgent and nourishing at the same time. No one ever guesses it’s made with tofu – you can’t even taste it!
It’s everything you want in a quick treat: minimal ingredients, maximum flavor, and ready in minutes.
Grocery List
- 70-90 % dark chocolate
- High quality cocoa powder
- Honey
- Sea salt
- Silken tofu (or firm, if that’s what you have—it works!)
Serves
4 servings
Ingredients
- 100g 70% dark chocolate, melted
- 2 heaping teaspoons high quality cocoa powder
- 2 heaping teaspoons honey
- Pinch of sea salt
- 300g block of silken tofu (or firm tofu if preferred)
Instructions
- Melt the dark chocolate using a double boiler or in the microwave in 30-second intervals, stirring between each.
- Add all ingredients—melted chocolate, cocoa powder, honey, salt, and tofu—to a high-speed blender or food processor.
- Blend until completely smooth and creamy.
- Transfer to an airtight container or individual jars and refrigerate for at least 1 hour to set.
- Serve chilled.
Why I Love This Recipe as a Dietitian
This dessert is a perfect example of how you can satisfy a sweet tooth while still getting in a good source of plant-based protein and antioxidants. Tofu brings in a creamy texture and protein without any dairy, and the dark chocolate offers polyphenols and a deep, satisfying flavor. It’s an easy way to add variety and a bit of balance to dessert.
Customization & Tips
- Don’t stress if you can’t find silken tofu. Firm tofu works well too, especially if blended thoroughly.
- For a richer mousse, add a splash of almond milk or a drizzle of nut butter.
- Top with flaky sea salt, cacao nibs, berries, or a dollop of Greek yogurt for a layered dessert look.
- Store in an airtight container in the fridge for up to 4 days.
Nutrition Information (per serving, estimated):
- Calories: ~180–220
- Protein: 7–9g
- Fat: 10–14g
- Carbohydrates: ~18g
- Rich in protein, fiber, iron, and magnesium from the dark chocolate
Wrap-Up
As winter drags on and routines finally settle back in, this week’s meal prep felt less about perfection and more about support. Between snow days, birthday celebrations, and the inevitable mid-winter fatigue, having nourishing food already prepared made a real difference in how I felt day to day.
None of these meals are complicated or overly fancy, but they’re balanced, warming, and practical. Whether it was a simple soup to sip when I wasn’t feeling great, protein-forward bowls that kept me full, or an easy salmon dinner that reheated well, every recipe served a purpose this week.
I’d love to know which recipe was your favorite this week. Let me know in the comments below which one you’re most excited to make or which one you tried first.
And if you make any of these, please take a picture and tag me in your Instagram stories. I love seeing your creations and sharing them. It truly makes my day and helps me connect with you in such a meaningful way.