Sunday Meal Prep: 3/22/26

Hi Friends!

It has been such a busy month over here. We had hockey tournaments that had us out of town, it was also Ramadan, and now that Ramadan is done it feels like we can slowly get back into our usual routines again. Spring is almost here, and I do not know about you, but I am more than ready for a fresh start, a reset, and some simple habits that make the week feel easier.

Whenever life feels extra full, meal prep is one of the first things that helps me feel more grounded again. Not because everything has to be perfectly portioned out in little containers, but because having a few meals and basics ready makes the whole week run so much smoother.

For me, Sunday Meal Prep is less about cooking everything in advance and more about setting myself up with a few simple high-protein, high-fiber meals that I know will actually taste good out of the fridge. That part matters. If the food does not hold up well, I know I am not going to want it a few days later.

This week’s meal prep is full of meals that are simple, nourishing, and realistic for busy moms. Think easy breakfasts, grab-and-go lunches, and a few staples that make healthy eating feel way less overwhelming during the week.

Watch my full Sunday Meal Prep (below) to see exactly how I prep breakfast, lunch, and snacks for the week!

What I Prepped for this Sunday Meal Prep:

Here’s everything I prepped for this week’s Sunday Meal Prep menu:

1. Apple Pie Protein Oatmeal (breakfast)
2. Sweet Potato Hot Honey Beef Bowls (lunch or dinner)
3. High Protein Pasta Salad (lunch)
4. Three Bean Salad (lunch, side, or snack plate)
5. Cottage Cheese Egg Bites (breakfast or snack)

Kitchen Tools/ Equipment/ Containers I used:

• Chef’s knife
• Wood cutting board
• Beige Pan
• Pyrex round glass containers
• Measuring cups + Spoons
• Carbon Steel Griddle
• Nonstick deep pan (cooked ground beef in)
• Large blue pan
• Small ceramic nonstick pot
• Rectangle glass containers
• Brown pot (made pasta in)
• Salad Spinner (used as a colander)
• Veggie chopper
• Vacuum Sealer Containers
• mortar & pestle (similar)
• Large blender
• 12-cup muffin pan

Recipe 1: Apple Pie Chia Seed Pudding

If you are looking for an easy meal prep breakfast that feels cozy, nourishing, and actually keeps you full, this Apple Pie Chia Seed Pudding is such a good one to have waiting in the fridge.

It has all the flavors of apple pie with soft cinnamon apples, creamy vanilla chia pudding, and a little crunch from pumpkin seeds on top. It is simple, high in fiber, packed with protein, and perfect for busy mornings when you want something ready to grab.

I also love that this one feels like a real breakfast but takes very little effort. You can prep a few containers at once, let them set in the fridge, and then just top them off once everything is ready.

How Many It Serves:

Makes 4 servings, but you can make as many as you want depending on how many containers you prep.

Grocery List:

Base:

• Chia seeds
• Vanilla protein shake (you can use any liquid you prefer)

Apple topping:

• Apples
• Cinnamon
• Water

For topping:

• Greek yogurt
• Pumpkin seeds

Ingredients

For each container:

• 1/4 cup chia seeds
• 1 cup vanilla protein shake

For the stewed apples:

• Apples, chopped
• Small splash of water
• Cinnamon

For topping each container:

• Greek yogurt
• Stewed apples
• Pumpkin seeds

Instructions

1. In each meal prep container, add 1/4 cup chia seeds and 1 cup vanilla protein shake.
2. Stir well until combined, then let sit for a few minutes and stir again to help prevent clumping.
3. Place the containers in the fridge and let the chia pudding set while you prepare the apples.
4. Add the chopped apples to a small saucepan with a little water over medium heat.
5. Cook until the apples are soft and cooked through.
6. Stir in cinnamon and let the apples cool.
7. Once the chia pudding has thickened and the apples have cooled, top each container with Greek yogurt, stewed apples, and pumpkin seeds.

Why You’ll Love This Apple Pie Chia Seed Pudding

• Perfect for busy mornings
• High in protein and fiber
• Easy to prep ahead
• Made with simple ingredients
• Tastes like apple pie in breakfast form

Customization and Tips

• You can make as many containers as you want using the same ratio of 1/4 cup chia seeds to 1 cup vanilla shake.
• If your chia pudding gets too thick, just stir in a splash of extra shake or milk before eating.
• Leave the apple peel on for extra fiber.
• You can use walnuts or pecans instead of pumpkin seeds if you want a different crunch.
• If your shake is already sweet, you likely will not need any added sweetener.
• Be sure to let the apples cool before topping the pudding so everything stays fresh.

Nutrition Information (Per Serving, Approximate)

• Calories: 350
• Protein: 25 to 35 grams
• Carbohydrates: 25 to 35 grams
• Fiber: 10 to 13 grams
• Fat: 12 to 18 grams

Storage and Reheating

• Store in airtight containers in the fridge for up to 4 days.
• This recipe is best enjoyed cold straight from the fridge.
• For the best texture, add the pumpkin seeds right before serving if you want them to stay crunchy.

Recipe 2: Sweet Potato Hot Honey Beef Bowls

These bowls are one of those meal prep combos that I keep coming back to because they are so simple, so satisfying, and they actually hold up really well in the fridge.

You get savory seasoned beef, roasted sweet potatoes, and a hot honey drizzle that brings the whole thing together. I like adding a simple veggie on the side like broccoli, Brussels sprouts, or cucumber depending on what I have on hand, and if I want to make it even more filling I will add a scoop of cottage cheese when serving.

This is the kind of lunch that tastes just as good on day three as it does on day one, which is exactly what I want in a meal prep recipe.

How Many It Serves

Makes 4 bowls.

Grocery List

• Lean ground beef
• Sweet potatoes
• Brussels sprouts, optional
• Olive oil
• Taco seasoning or your favorite all-purpose seasoning
• Honey
• Red chili flakes

Optional for serving:

• Cottage cheese
• Avocado

Ingredients

• 1 1/2 lbs lean ground beef
• 2 medium sweet potatoes, peeled and diced
• 2 cups Brussels sprouts, halved
• 2 tablespoons olive oil, divided
• 2 tablespoons taco seasoning, divided
• 2 tablespoons honey
• 1 teaspoon red chili flakes
• Optional for serving: cottage cheese or avocado

Instructions

1. Preheat your oven to 425°F.
2. Add the diced sweet potatoes to a sheet pan. If using Brussels sprouts, add it to the pan as well.
3. Drizzle with 1 tablespoon olive oil and sprinkle with 1 tablespoon taco seasoning.
4. Toss well and spread into an even layer.
5. Roast for 25 to 30 minutes, flipping halfway through, until the sweet potatoes and Brussels sprouts are golden and tender.
6. While the vegetables roast, heat the remaining tablespoon of olive oil in a large skillet over medium heat.
7. Add the ground beef and break it up with a wooden spoon.
8. Sprinkle in the remaining tablespoon of taco seasoning and cook until browned and cooked through, about 8 to 10 minutes.
9. In a small bowl, stir together the honey and red chili flakes to make a quick hot honey.
10. Divide the beef, roasted sweet potatoes and Brussels sprouts (if using) evenly into 4 meal prep containers.
11. When ready to eat, drizzle with hot honey. You can also add cottage cheese or avocado fresh after reheating.

Why You’ll Love These Beef Bowls

1. Easy to customize
2. High protein and satisfying
3. A great balance of sweet, savory, and spicy
4. Meal prep friendly
5. Simple ingredients

Customization and Tips

• You can use ground turkey or ground chicken instead of beef if you prefer.
• Add roasted broccoli, Brussels sprouts, or sautéed spinach for extra volume and fiber.
• If you want to keep it lower carb, use a little less sweet potato and add more non-starchy vegetables.
• Add cottage cheese or avocado fresh after reheating for extra protein and healthy fats.
• You can use store-bought hot honey or make your own with honey and chili flakes.
• If you like more heat, add extra red pepper flakes or a drizzle of chili crisp.

Nutrition Information (Per Serving, Approximate)

• Calories: 420 to 500
• Protein: 30 to 36 grams
• Carbohydrates: 22 to 30 grams
• Fiber: 4 to 6 grams
• Fat: 20 to 26 grams

Storage and Reheating

1. Add hot honey, cottage cheese, or avocado after reheating for the best texture and flavor.
2. Store in airtight meal prep containers in the fridge for up to 4 days.
3. Reheat in the microwave for 1 to 2 minutes, stirring halfway if needed.

Recipe 3: High Protein Pasta Salad

This pasta salad is one of my favorite meal prep lunches because it is simple, fresh, and gets even better after sitting in the fridge.

I usually like using a high-protein pasta here but the grocery store was out so I went with whole grain which is another great option for boosting fiber. Choosing either a protein pasta or a whole grain makes it a little more balanced and filling than a traditional pasta salad. I keep the mix-ins simple with crunchy vegetables, feta, and either grilled chicken or chickpeas depending on what I am in the mood for.

It is one of those easy lunches you can grab straight from the fridge when you do not feel like heating anything up.

How Many It Serves

Makes 4 lunch servings.

Grocery List

• Chickpea pasta or high-protein pasta
• Mini cucumbers
• Cherry tomatoes
• Bell pepper
• Red onion
• Feta cheese
• Chicken breast or chickpeas
• Olive oil
• Red wine vinegar
• Dijon mustard, optional
• Oregano
• Salt and pepper

Ingredients

• 8 oz high-protein pasta
• 1 1/2 cups cooked chicken breast, chopped, or 1 can chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, chopped
• 1 bell pepper, chopped
• 1/4 cup finely chopped red onion
• 1/2 cup crumbled feta
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard, optional
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• Black pepper to taste

Instructions

1. Cook the pasta according to package directions.
2. Drain and rinse under cold water until cooled.
3. While the pasta cooks, chop the vegetables and prepare the chicken if using.
4. In a large bowl, add the cooled pasta, chicken or chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, and feta.
5. In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon if using, oregano, salt, and pepper.
6. Pour the dressing over the salad and toss until everything is evenly coated.
7. Taste and adjust seasoning as needed.
8. Divide into meal prep containers and refrigerate for up to 4 days.

Why You’ll Love This High Protein Pasta Salad

• Great served cold
• High in protein and fiber
• Easy to prep ahead
• Fresh and flavorful
• Perfect for grab-and-go lunches

Customization and Tips

• Use chickpea pasta, lentil pasta, protein pasta or whole grain pasta.
• Add grilled chicken for more protein or chickpeas for an easy vegetarian option.
• You can add olives, artichokes, or extra feta for more Mediterranean flavor.
• If you are making it ahead, save a little extra dressing to mix in before serving since pasta tends to absorb dressing in the fridge.
• Chop the vegetables fairly small so every bite has a little bit of everything.
• This one gets even better after it sits for a few hours.

Nutrition Information (Per Serving, Approximate)

• Calories: 350 to 430
• Protein: 22 to 30 grams
• Carbohydrates: 28 to 35 grams
• Fiber: 6 to 9 grams
• Fat: 14 to 18 grams

Storage and Reheating

1. If it seems dry after sitting, toss with a splash of olive oil or extra dressing before serving.
2. Store in airtight containers in the fridge for up to 4 days.
3. Serve cold straight from the fridge.

Recipe 4: Three Bean Salad with Chimichurri-Style Dressing

If you want another really simple salad that actually tastes good after being in the fridge, this is it.

This is my kind of meal prep salad because it is not fussy, it uses mostly pantry staples, and it actually gets better as it sits. The beans soak up all the flavor from the dressing, the red onion and bell pepper add crunch, and the parsley-cilantro dressing makes it taste extra fresh and bright.

I really love having something like this in the fridge during busy weeks because it works in so many ways. You can eat it on its own, serve it as a side, scoop it over greens, or pair it with another protein if you want to make it more filling.

How Many It Serves

Makes 4 to 6 servings.

Grocery List

• 1 can black beans
• 1 can kidney beans
• 1 can pinto beans or chickpeas
• Red bell pepper
• Red onion
• Fresh parsley
• Fresh cilantro
• Garlic
• Olive oil
• Lemon
• Salt and pepper
• Red pepper flakes, optional

Ingredients

• 1 can black beans, drained and rinsed
• 1 can kidney beans, drained and rinsed
• 1 can pinto beans or chickpeas, drained and rinsed
• 1 red bell pepper, chopped
• 1/4 red onion, finely chopped
• 1/2 cup fresh parsley, finely chopped
• 1/4 cup fresh cilantro, finely chopped

For the dressing:

• 1 small garlic clove, minced or grated
• 1/4 cup olive oil
• Juice of 1/2 lemon
• 1/2 teaspoon salt
• Black pepper to taste
• Pinch of red pepper flakes, optional

Instructions

1. In a large bowl, add the black beans, kidney beans, pinto beans or chickpeas, red bell pepper, and red onion.
2. Add in the chopped parsley and cilantro and toss everything together.
3. In a small bowl or jar, mix together the garlic, olive oil, lemon juice, salt, black pepper, and red pepper flakes if using.
4. Pour the dressing over the bean mixture and toss well until everything is evenly coated.
5. Divide into containers and store in the fridge for up to 4 days.

Why You’ll Love This Three Bean Salad

• Packed with fiber and plant-based protein
• Gets even better after sitting in the fridge
• Made with simple pantry staples
• Fresh, bright, and full of flavor
• Easy to make ahead for the week

Customization and Tips

• Use pinto beans for a softer texture or chickpeas for a firmer bite.
• Red bell pepper works best here because it adds sweetness and color.
• If you want a stronger chimichurri vibe, add a little extra parsley and cilantro.
• If you want more heat, add an extra pinch of red pepper flakes.
• Be sure to rinse and drain the beans really well so the salad does not get watery.

Nutrition Information (Per Serving, Approximate)

Based on 6 servings:

• Calories: 180 to 230
• Protein: 8 to 10 grams
• Carbohydrates: 24 to 30 grams
• Fiber: 8 to 10 grams
• Fat: 7 to 10 grams

Storage and Reheating

• Store in airtight containers in the fridge for up to 4 days.
• This salad is best served cold or at room temperature.
• Give it a quick toss before serving since the dressing can settle at the bottom.
• It often tastes even better on day two once the beans have soaked up more of the dressing.

Recipe 5: Cottage Cheese Egg Bites

These egg bites are one of my favorite things to have prepped for busy mornings or afternoon snacks. They are packed with protein, easy to reheat, and so much more filling than grabbing something random and hoping for the best.

The cottage cheese makes them soft and gives them an extra protein boost, while the vegetables add flavor and fiber. You can really use whatever veggies you have in the fridge, which makes these super practical too.

They are simple, fridge-friendly, and one of those recipes that always disappears fast in our house.

How Many It Serves

Makes 12 egg bites, about 4 servings.

Grocery List

• Eggs
• Cottage cheese
• Spinach
• Bell pepper
• Onion
• Shredded cheese, optional
• Salt and pepper
• Garlic powder

Ingredients

• 8 large eggs
• 1 cup cottage cheese
• 1 cup chopped spinach
• 1/2 bell pepper, finely chopped
• 1/4 cup finely chopped onion
• 1/2 cup shredded cheese, optional
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon garlic powder

Instructions

1. Preheat your oven to 350°F.
2. Grease a 12-cup muffin pan or use silicone muffin liners.
3. In a blender or bowl, combine the eggs and cottage cheese and blend or whisk until mostly smooth.
4. Stir in the spinach, bell pepper, onion, shredded cheese if using, salt, pepper, and garlic powder.
5. Pour the mixture evenly into the muffin cups.
6. Bake for 20 to 25 minutes, or until the egg bites are set and lightly golden on top.
7. Let cool for a few minutes before removing from the pan.
8. Store in the fridge for up to 4 days.
9. Reheat in the microwave for 20 to 30 seconds.

Why You’ll Love These Cottage Cheese Egg Bites

• High protein and low carb
• Easy breakfast or snack
• Great for meal prep
• A good way to use up veggies in the fridge
• Kid-friendly and mom-friendly

Customization and Tips

• You can swap the spinach and peppers for mushrooms, broccoli, zucchini, or turkey sausage.
• Blend the eggs and cottage cheese for a smoother texture, or whisk by hand if you want them a little more textured.
• Add shredded cheddar, mozzarella, or feta for extra flavor.
• Silicone muffin liners make these much easier to remove.
• Do not overbake or they can get rubbery. Pull them out once the centers are just set.
• These make a great breakfast, snack, or easy protein addition to lunch.

Nutrition Information (Per Serving, Approximate)

• Calories: 180 to 220
• Protein: 16 to 20 grams
• Carbohydrates: 3 to 6 grams
• Fiber: 1 to 2 grams
• Fat: 10 to 13 grams

Storage and Reheating

1. Store in an airtight container in the fridge for up to 4 days.
2. Reheat in the microwave for 20 to 30 seconds.
3. You can also eat them cold or at room temperature.
4. For longer storage, freeze in a freezer-safe container for up to 2 months and thaw overnight in the fridge before reheating.

And that’s a wrap!

Watch my full Sunday Meal Prep routine (below) to see exactly how I prep breakfast, lunch, and snacks for the week!

That’s a wrap on this week’s Sunday Meal Prep lineup!

These are the kinds of meals I love having ready during busy weeks because they are simple, filling, and realistic. Nothing complicated, just a few high-protein, high-fiber meals that make the week feel easier.

I hope these ideas give you some inspiration as we all start settling back into routine again. If you make any of these, tag me on Instagram @themomnutritionist so I can see. I always love seeing how you make these recipes your own.

And if you missed any of the other week’s Sunday Meal Prep, or you just want to mix and match recipes, click here to check them out.

xx Ayat

More Sunday Meal Prep Blog Posts:

• Sunday Meal Prep: 2/15/26
• Sunday Meal Prep: 2/8/26
• Sunday Meal Prep: 1/18/26
• Sunday Meal Prep: 1/4/26
• Sunday Meal Prep: 12/14/25
• Sunday Meal Prep: 12/7/25