Hi friends!
Happy Memorial Day weekend!
It has been rainy here in Michigan, and I am so ready for the warm summer days ahead. I have been spending so much time outside planting and working on the garden. I wish I could say it was all vegetables this year, but honestly, this season has been more about expanding the flower garden outside my kitchen window. I keep picturing it full of color, flowers, and something pretty to look at while I’m cooking or doing dishes.
With summer right around the corner, this week’s meal prep feels lighter, fresher, and full of produce. I wanted meals that still feel filling and balanced, but also bright and easy for warmer days. We have high-protein breakfasts, fiber-rich lunches, fresh herbs, colorful vegetables, and simple meals that are easy to grab throughout the week.
What I Prepped for this Sunday Meal Prep
Here’s everything I prepped for this week’s Sunday Meal Prep menu:
- Strawberry Cheesecake Chia Pudding
- Chicken Shawarma Rice Bowls with Bone Broth Basmati Rice and Fresh Herb Salad
- Greek Yogurt Parmesan Egg Bites
- High Protein Mediterranean Dense Bean Pasta Salad
Click the play button below to watch this week’s full Sunday meal prep video and see exactly how I made everything.
Kitchen Tools, Equipment, and Containers I Used
These are some of the kitchen tools, meal prep containers, and appliances I used during this week’s Sunday meal prep.
- Veggie chopper
- Mixing bowls
- Measuring glass cup
- Measuring spoons
- Whisk
- Chef knife (olive wood handle)
- Chef Knife (green wood handle)
- Cutting board
- Meal prep jars (used for chia pudding)
- Meal prep rectangle containers (used for chicken shawarma bowls)
- Microplane grater
- Deep Sauté pan
- Copper Stainless Steel pot (part of this set)
- Blender
- Muffin tin
- Silver & Gold pot (used to make pasta)
- Vacuum sealer (you need this if you are purchasing the vacuum sealing bowl)
- Vacuum sealing large glass bowl
- Fluted mortar and pestle
- Hi friends!
- What I Prepped for this Sunday Meal Prep
- Kitchen Tools, Equipment, and Containers I Used
- Strawberry Cheesecake Chia Pudding
- Strawberry Cheesecake Chia Pudding
- Chicken Shawarma Rice Bowls
- Chicken Shawarma Rice Bowls
- Greek Yogurt Parmesan Egg Bites
- Greek Yogurt Parmesan Egg Bites
- High Protein Mediterranean Dense Bean Pasta Salad
- High Protein Mediterranean Dense Bean Pasta Salad
- Final Thoughts
- More Sunday Meal Prep Blog Posts:
Strawberry Cheesecake Chia Pudding
This strawberry cheesecake chia pudding is creamy, high in protein, and perfect for meal prep breakfasts or snacks. Made with Greek yogurt, chia seeds, strawberries, and walnuts, it has the flavor of strawberry cheesecake while still being balanced and filling.
I love making these ahead for busy mornings because they store so well in the fridge and are easy to grab throughout the week. If you love easy high-protein breakfasts, you would also love my Blended Chocolate Overnight Oats or Simple To Prepare High Protein Cottage Cheese Pancakes.
Serves
4 to 5 servings
Grocery List
- Chia seeds
- Milk of choice
- Plain Greek yogurt
- Vanilla extract
- Maple syrup or honey
- Frozen strawberries
- Walnuts
- Lemon
Why You’ll Love This Recipe
- It tastes like strawberry cheesecake in meal prep form.
- It is packed with protein, fiber, and healthy fats.
- It is easy to prep ahead for busy mornings.
- The walnuts add crunch and texture.
- It works well as breakfast, snack, or dessert.
Customization and Tips
- Use cottage cheese blended into the base for even more protein.
- Swap strawberries for raspberries or blueberries.
- Adjust the sweetness based on your preference.
- For a smoother texture, blend the pudding mixture before chilling.
- Toast the walnuts for extra flavor.
Nutrition Info
This chia pudding provides a balanced combination of protein, fiber, and healthy fats to help keep you full and satisfied. The Greek yogurt adds protein, the chia seeds provide fiber and omega-3 fats, and the walnuts help add healthy fats and texture for a balanced meal prep option.
Storage and Reheating
Store in airtight jars or containers in the fridge for up to 4 days. This recipe is best served cold straight from the fridge.
Strawberry Cheesecake Chia Pudding
Equipment
Ingredients
- 1/2 cup chia seeds
- 2 cups milk of choice
- 1 cup Greek yogurt plain
- 1 teaspoon vanilla extract
- 1 tablespoon maple syrup or honey
- pinch of salt
- 2 cups frozen strawberries thawed
- 1/2 cup walnuts chopped
- lemon zest
Instructions
- In a bowl or large container, whisk together the milk, Greek yogurt, vanilla extract, maple syrup or honey, and salt until smooth.
- Add the chia seeds and whisk well to combine. Let sit for 5 minutes, then whisk again so the chia seeds do not clump together.
- Cover and refrigerate for at least 4 hours or overnight until thick and creamy.
- Mash or lightly blend the thawed strawberries depending on the texture you prefer.
- Layer the chopped walnuts on the bottom of each jar, then add about 3/4 cup of the chia pudding mixture into each jar. Top with the strawberries and fresh lemon zest before serving.
Notes
Chicken Shawarma Rice Bowls
These chicken shawarma rice bowls are one of my favorite high-protein meal prep lunches right now. The chicken is packed with warm shawarma-inspired spices and served over rice with a fresh crunchy salad loaded with parsley, tomatoes, pickles, and red onion.
These bowls are so filling and perfect for busy weeks when you want something balanced and satisfying ready in the fridge.
If you enjoy Mediterranean-inspired meal prep recipes, you may also like my Easy Mediterranean Diet Lasagna Recipe (Vegetarian).
or my Grilled shrimp with yellow rice and arugula salad recipe.
Serves
4 to 5 servings
Grocery List
- Chicken thighs or chicken breast
- Olive oil
- Lemon
- Garlic
- Paprika
- Cumin
- Turmeric
- Cinnamon
- Basmati rice
- Bone broth
- Parsley
- Cherry tomatoes
- Pickles
- Red onion
- Sumac
Why You’ll Love This Recipe
- The chicken is packed with warm shawarma flavor.
- It is high in protein and very filling.
- The fresh salad balances the savory chicken perfectly.
- It works great for meal prep lunches or dinners.
- You can easily customize the bowls based on what you have.
Customization and Tips
- Chicken thighs give the most flavor and stay extra juicy.
- Use cauliflower rice if you want a lower carb option.
- Add hummus or tzatziki for even more flavor.
- Bone broth rice is an easy way to add extra protein.
- Top with extra lemon juice before serving.
Nutrition Info
These bowls provide a balanced combination of protein, carbohydrates, fiber, and healthy fats. The chicken adds satisfying protein while the rice and vegetables help make the meal filling and balanced for meal prep.
Storage and Reheating
Store in airtight meal prep containers in the fridge for up to 4 days. Reheat the chicken and rice before serving and keep the salad cold for best texture.
Chicken Shawarma Rice Bowls
Equipment
- Large deep pan for chicken thighs
- copper stainless steel pot for rice
Ingredients
For the Chicken
- 1 1/2 lbs chicken thighs or chicken breast boneless, skinless
- 2 tbsp olive oil
- Juice of 1 lemon
- 3 cloves garlic mashed
- 2 tsp paprika
- 1 tsp cumin
- 1/2 tsp turmeric
- 1/2 tsp cinnamon
- 1 tsp salt
- 1/2 tsp black pepper
For the Bone Broth Basmati Rice
- 2 cups basmati rice
- 3 cups bone broth or water
- pinch of salt optional (do not add if using salted bone broth)
For the Salad
- 1 bunch parsley chopped
- 1 cup cherry tomates halved
- 3/4 cup pickles chopped
- 1/2 small red onion thinly sliced
- 1 tbsp salt
- 1/4 tsp black pepper
- 1 tsp sumac
Instructions
- In a bowl, combine the olive oil, lemon juice, garlic, paprika, cumin, turmeric, cinnamon, salt, and black pepper.
- Add the chicken and toss well to coat. Marinate for at least 30 minutes if possible.
- Cook the chicken in the oven, air fryer, or skillet until fully cooked and golden.
- While the chicken cooks, prepare the rice.
- Rinse the basmati rice well under cold water until the water runs mostly clear. Add the rice, bone broth or water, and salt to a pot. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low and cover with a lid.
- Cook for about 15 minutes or until the liquid is absorbed and the rice is tender. Turn off the heat and let the rice sit covered for 5 to 10 minutes. Fluff with a fork before serving or adding to meal prep bowls.
- In another bowl, toss together the parsley, cherry tomatoes, pickles, and red onion with olive oil, salt, black pepper, and sumac.
- Assemble the bowls with rice, salad, and a piece of chicken in each container.
Notes
Greek Yogurt Parmesan Egg Bites
These Greek yogurt parmesan egg bites are soft, fluffy, and packed with protein. They are perfect for easy meal prep breakfasts and make such a convenient option for busy mornings or snacks throughout the week. The Greek yogurt helps create a creamy texture while the parmesan adds so much flavor.
I also love that these can easily be customized with different vegetables, cheeses, or proteins depending on what you have on hand.
Serves
6 to 8 servings
Grocery List
- Eggs
- Plain Greek yogurt
- Parmesan cheese
- Mozzarella cheese
- Spinach
- Roasted red peppers
- Green onions
- Garlic powder
- Onion powder
Why You’ll Love This Recipe
- They are high in protein and easy to grab quickly.
- The Greek yogurt makes them extra creamy.
- They are perfect for meal prep breakfasts.
- You can customize them with different vegetables and cheeses.
- They reheat really well throughout the week.
Customization and Tips
- Swap spinach for kale or broccoli.
- Use cottage cheese instead of Greek yogurt if preferred.
- Add cooked turkey sausage for extra protein.
- Silicone muffin molds make removal easier.
- Do not overbake or they may become rubbery.
Nutrition Info
These egg bites are packed with high-quality protein from the eggs, Greek yogurt, and cheese. They also include vegetables for added nutrients and fiber, making them a balanced breakfast or snack option.
Storage and Reheating
Store in the fridge for up to 4 days in an airtight container. Reheat in the microwave for about 20 to 30 seconds before serving.
Greek Yogurt Parmesan Egg Bites
Equipment
Ingredients
- 8 large eggs
- 1/3 cup Greek yogurt plain
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp garlic powder
- 1/2 cup mozzarella shredded
- 1/2 cup parmesan grated
- 1 cup spinach roughly chopped
- 1/3 cup roasted red peppers chopped
- 2 green onions sliced
- olive oil spray or butter for greasing pan
Instructions
- Preheat the oven to 350 degrees Fahrenheit and grease a muffin pan well.
- Add the eggs, Greek yogurt, black pepper, garlic powder, onion powder, and salt to a blender. Blend until smooth and creamy.
- Stir in the parmesan, mozzarella, spinach, roasted red peppers, and green onions.
- Divide evenly into the muffin pan.
- Bake for about 20 to 25 minutes or until the egg bites are set and lightly golden. Let cool slightly before removing from the pan.
Notes
High Protein Mediterranean Dense Bean Pasta Salad
This high protein Mediterranean dense bean pasta salad is fresh, colorful, and packed with protein and fiber. It is loaded with crunchy vegetables, beans, fresh herbs, feta, and protein pasta tossed in a simple homemade dressing. This is one of those meal prep lunches that tastes even better after sitting in the fridge for a few hours, making it perfect for busy weekdays.
If you love high-protein pasta salads and dense bean salads, you may also enjoy my Mediterranean Chickpea Pasta Salad or High-Protein Creamy Pesto Pasta Salad.
Serves
6 servings
Grocery List
- Protein pasta or chickpea pasta
- Chickpeas
- White beans
- Cucumber
- Cherry tomatoes
- Bell pepper
- Red onion or shallot
- Celery
- Feta cheese
- Olives
- Parsley
- Fresh dill
- Olive oil
- Lemon
- Red wine vinegar
- Garlic
- Dijon mustard
- Oregano
Why You’ll Love This Recipe
- It is packed with protein and fiber.
- It is fresh, crunchy, and flavorful.
- It works perfectly for meal prep lunches.
- The dressing gets even better as it sits.
- It is easy to customize with what you have.
Customization and Tips
- Add artichokes or roasted red peppers for more flavor.
- Swap feta for parmesan if preferred.
- Use fresh basil in addition to parsley and dill.
- If the pasta absorbs some dressing in the fridge, add a splash of olive oil and lemon juice before serving.
- Rinse the pasta after cooking so it stays fresh and salad-like.
Nutrition Info
This pasta salad includes protein from the protein pasta, beans, and feta while also providing fiber from the beans and vegetables. It is balanced, filling, and supportive of blood sugar balance and satiety.
Storage and Reheating
Store in an airtight container in the fridge for up to 4 days. This recipe is best served cold or at room temperature.
High Protein Mediterranean Dense Bean Pasta Salad
Ingredients
- 1 box protein pasta or chickpea pasta
- 1 can chickpeas drained and rinsed
- 1 can white beans drained and rinsed
- 1 large cucumber chopped
- 1 cup cherry tomatoes halved
- 1 bell pepper diced
- 1/4 red onion or shallot thinly sliced
- celery diced
- feta cheese
- olives optional
- fresh parsley
- fresh dill
Dressing
- 1/3 cup olive oil
- juice of 1 to 2 lemons
- 1 garlic clove mashed
- 1 tsp Dijon mustard
- salt
- black pepper
Instructions
- Cook the protein pasta according to package directions.
- Drain and rinse with cool water to stop the cooking and cool the pasta down.
- In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, garlic, Dijon mustard, oregano, salt, and black pepper.
- In a large bowl, combine the pasta, chickpeas, white beans, cucumber, cherry tomatoes, bell pepper, red onion or shallot, celery, feta, olives, parsley, and dill.
- Pour the dressing over the salad and toss well until evenly coated.
- Taste and adjust seasoning if needed. Store in the fridge until ready to eat.
Notes
Final Thoughts
I hope this week’s Sunday meal prep gives you some easy inspiration for balanced meals and snacks as we head into the warmer months ahead. Lately I have been craving meals that still feel filling and satisfying, but also lighter, fresher, and packed with colorful produce. Between the fresh herbs, vegetables, fiber-rich ingredients, and high-protein options, these recipes have been such an easy way to stay nourished during busy weeks without spending hours in the kitchen every day.
One of my favorite things about meal prep is how much easier it makes the rest of the week feel. Having a few balanced meals, snacks, and breakfast options ready to go always helps take some of the stress out of busy days, especially going into summer when schedules start feeling extra full.
If you try any of these recipes, I would love to see! Be sure to tag me on Instagram at @momnutritionist so I can see your recreations and share them on my stories!