Hi friends!
Welcome back to another Sunday meal prep breakdown!
This week, I’m sharing five balanced, healthy recipes that are quick to prep, so delicious, and designed to make your week run a little smoother.
Whether you’re looking for easy breakfasts, protein-packed lunches, or a better-for-you sweet treat, there’s something here for everyone.
Let’s get into it!
Kitchen Tools/ Equipment/ Containers I used:
- Large Blender
- Chia seed pudding jars
- Small blender
- Muffin tin
- Veggie chopper
- Meal Prep Containers
- Chocolate Mousse meal prep containers
What I Prepped for this Sunday Meal Prep:
Here’s everything I prepped for this week’s Sunday Meal Prep menu:
- Blueberry Chia Seed Pudding
- High-Protein Egg Bites
- Pesto Protein Pasta
- Chicken Skewers
- Tofu Chocolate Mousse
Blueberry Chia Seed Pudding
First up: Blueberry Chia Seed Pudding. Okay, I know you guys have seen me make this time and time again, but this recipe is one of my personal favorites for so many reasons.
It’s loaded with fiber and healthy fats, both great for a healthy gut and your overall health (+ great for your skin!)
Grocery List:
- Chia seeds
- Fresh or frozen blueberries
- Milk of choice (my usual is unsweetened almond milk or lactose free dairy milk)
- Maple syrup or honey (optional)
- Vanilla extract
- Optional toppings: Greek yogurt, nut butter, shredded coconut
Serves:
Recipe makes approximately 4 servings (depending on how big your jars/containers are).
Ingredients:
- 2 cups unsweetened almond milk
- 1 cup blueberries (fresh or frozen)
- 1/2 tsp vanilla extract
- 1–2 tbsp maple syrup (optional, adjust to taste)
- 6 tbsp chia seeds
- Optional: extra blueberries, Greek yogurt, or granola for topping
Instructions:
- In a blender, combine the almond milk, blueberries, vanilla extract, and maple syrup (optional). Blend until smooth.
- Pour the mixture into a mixing bowl or jar and stir in the chia seeds.
- Mix well, then let it sit for 5 minutes and stir again to prevent clumping.
- Cover and refrigerate for at least 4 hours or overnight until it thickens.
- When ready to serve, top with your favorite add-ons like a scoop of Greek yogurt, more blueberries, or a sprinkle of cinnamon.
Why I Love This Recipe as a Dietitian:
This recipe is one of my go-tos because it’s loaded with fiber, healthy fats, and antioxidants—perfect for blood sugar balance and keeping you full for hours. It’s a naturally sweet, no-fuss breakfast or snack that supports gut health, heart health, and hormone balance. Plus, it’s kid-friendly and great for busy mornings!
Customization & Tips:
- Protein boost: Add a scoop of protein powder or Greek yogurt on top.
- Make it creamier: Use coconut milk or oat milk for a thicker texture.
- Flavor swap: Try it with strawberries, mango, or raspberries for a twist.
- Texture tip: If you’re not into the tapioca-like texture of chia seeds, blend the whole thing after it gels for a smoother pudding.
Nutrition Information (per serving, without toppings):
- Calories: ~180
- Fiber: 9–10g
- Protein: 11g
- Healthy fats: 9g
- Sugar: 0g added sugar unless you’re using sweetened milk and maple syrup
- Packed with omega-3s, antioxidants, and plant-based calcium
High-Protein Egg Bites
These high-protein egg bites are exactly what I need on a busy weekday morning—simple, satisfying, and so easy to reheat.
Think creamy, blended eggs with cottage cheese for that perfect fluffy texture, baked with whatever savory add-ins you have on hand. I usually go for a mix of greens, salty feta, and something smoky like salmon or roasted red pepper.
They reheat beautifully and hold up in the fridge all week. This is the kind of recipe you’ll make once and immediately put on repeat.
Grocery List:
- Extra-virgin olive oil
- Eggs
- Cottage cheese
- Salt (just be careful not to add too much if your cottage cheese is already salty)
- Black pepper
- Optional additions: fresh spinach, smoked salmon, feta cheese, roasted red bell pepper, green onions
Serves:
Makes about 6-8 egg bites (depending on muffin tin size)
Ingredients:
- 1 tbsp extra-virgin olive oil (for greasing the pan)
- 6 large eggs
- ¾ cup cottage cheese
- ¼ tsp sea salt
- Freshly ground black pepper, to taste
Optional Additions (mix and match!):
- Handful of chopped spinach
- A few slices of smoked salmon, chopped
- Crumbled feta cheese
- Chopped roasted red bell pepper
- Sliced green onions
Instructions:
- Preheat the oven to 350°F (175°C) and grease a nonstick muffin tin with olive oil.
- In a blender, combine the eggs, cottage cheese, salt, and pepper. Blend until smooth and creamy.
- Pour the egg mixture evenly into the greased muffin cups.
- Sprinkle in your favorite additions—think a mix of greens, proteins, and cheese.
- Bake for 18–22 minutes, or until the egg bites are puffed and set in the center.
- Let them cool in the pan for 5 minutes before removing.
Why I Love This Recipe as a Dietitian:
These egg bites are protein-packed, meal-prep friendly, and totally customizable. The cottage cheese gives them a creamy texture while boosting the protein content. They’re great for busy mornings, post-workout snacks, or even packed lunches. Plus, it’s an easy way to sneak in veggies and omega-3s if you use salmon!
Customization & Tips:
- Protein boost: Add turkey bacon or diced chicken for extra staying power.
- Dairy-free option: Swap cottage cheese with a dairy-free alternative or use blended silken tofu.
- Veggie-packed: Add chopped kale, broccoli, or mushrooms for more fiber.
- Storage tip: Store in an airtight container in the fridge for up to 4 days or freeze for later.
Nutrition Information (per egg bite, estimated with spinach & feta):
- Calories: ~80
- Protein: 7–9g
- Fat: 5g
- Carbs: 1–2g
- Rich in calcium, B12, and iron (especially with spinach & salmon)
Pesto Protein Pasta
This is one of those meal prep recipes that doesn’t feel like meal prep. It’s fresh, high in protein, and comes together in one bowl with minimal effort. The creamy pesto yogurt dressing is light but flavorful, and it coats the protein pasta and chickpeas perfectly. Toss in all the crisp veggies you’ve got, and you’ve got a cold pasta salad that actually keeps you full. It’s colorful, easy to batch, and the kind of lunch you look forward to all morning.
Grocery List
- Protein pasta (Banza or Barilla Protein+ recommended)
- 1 can chickpeas
- Cucumber
- Bell peppers (any color)
- Red onion
- Pesto
- Nonfat plain Greek yogurt
Serves
4 servings
Ingredients
- 1 box protein pasta (Banza or Barilla Protein+)
- 1 can chickpeas, drained and rinsed
- 1 large cucumber, diced
- 1–2 bell peppers, diced
- 1/2 red onion, diced
For the dressing
- 1/2 cup pesto
- 1/4 cup nonfat plain Greek yogurt
Instructions
- Cook the pasta according to package directions. Drain and let cool slightly.
- While pasta cooks, dice the cucumber, bell peppers, and red onion.
- In a large bowl, whisk together the pesto and Greek yogurt to create the dressing.
- Add the drained pasta, chickpeas, and diced vegetables to the bowl. Toss until well coated.
- Distribute into four containers for meal prep or serve immediately.
- Store in the fridge for up to four days.
Why I Love This Recipe as a Dietitian
This pasta is balanced in all the right ways—complex carbs from chickpeas and pasta, healthy fats from the pesto, protein from both the pasta and Greek yogurt, and fiber from all the veggies. It’s quick to prep, easy to scale up or down, and a great example of how nourishing food can still be convenient.
Customization & Tips
- Use store-bought pesto or homemade—whatever you have on hand.
- Add grilled chicken, salmon, or tuna on top for an extra protein boost.
- Make it dairy-free by using a vegan pesto and dairy-free yogurt.
- If you want to bulk it up, toss in a handful of arugula or chopped spinach.
- It’s best served cold or at room temp—perfect for on-the-go lunches.
Nutrition Information (per serving, estimated):
- Calories: ~400
- Protein: 24–28g
- Fiber: 8–10g
- Fat: 12–15g (depending on pesto)
- Carbs: ~35g
- Rich in plant-based protein, fiber, and healthy fats
Chicken Skewers
These oven-baked chicken skewers are packed with flavor and come together with everyday pantry staples. The yogurt and tomato paste in the marinade keep the chicken juicy, while warm spices like paprika, cinnamon, and turmeric give it depth.
It’s the kind of recipe that tastes like it took much more effort than it actually did—perfect for pairing with pasta, grain bowls, or a side salad.
Grocery List
- Boneless, skinless chicken tenderloins (about 2.5 lbs)
- Olive oil
- Salt
- Black pepper
- Paprika
- Cinnamon
- Turmeric
- Tomato paste
- Greek yogurt
- 1 lemon
- Garlic
- Optional: onion (for threading between skewers)
Serves
4–5 servings
Ingredients
- 2.5 lbs boneless skinless chicken tenderloins, cut into 1.5–2 inch pieces
- 2 tbsp olive oil
- 1 tsp salt
- 1 tsp black pepper
- 1 tbsp paprika
- 1/4 tsp cinnamon
- 1/4 tsp turmeric
- 1.5 tbsp tomato paste
- 2 tbsp Greek yogurt
- Juice and zest of 1 small lemon
- 3 garlic cloves, pressed or minced
- Optional: sliced onion for layering on skewers
Instructions
- Preheat the oven to 400°F and line a sheet pan with parchment paper.
- In a large bowl, combine the olive oil, tomato paste, Greek yogurt, lemon juice and zest, garlic, and all the seasonings.
- Add the chicken pieces to the bowl and mix well to coat evenly.
- Thread the marinated chicken onto skewers. Add slices of onion in between if using.
- Place skewers on the sheet pan and bake for about 30 minutes, or until cooked through and slightly golden on the edges.
- Let rest a few minutes before serving.
Why I Love This Recipe as a Dietitian
The Greek yogurt not only tenderizes the chicken but also adds a little extra protein. The spice blend supports flavor without needing extra salt or sugar. It’s a great source of lean protein, and roasting everything on a sheet pan means minimal cleanup and maximum flavor.
Customization & Tips
- No skewers? No problem. Just bake the chicken pieces on the tray or cook them in a skillet.
- Marinate ahead for even more flavor—up to 24 hours.
- Add a side of rice, couscous, or roasted veggies to round out the meal.
- These reheat well and are freezer-friendly for longer storage.
Nutrition Information (per serving, estimated):
- Calories: ~250–300
- Protein: 30–35g
- Fat: 12g
- Carbs: 3–5g
- High in lean protein, B vitamins, and anti-inflammatory spices
Tofu Chocolate Mousse
This is the kind of dessert you make once and you’re hooked. 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% 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 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
And that’s it for this week’s meal prep—simple, nourishing, and packed with flavor. From the creamy blueberry chia pudding and savory high-protein egg bites to the fresh pesto protein pasta, flavorful chicken skewers, and that silky tofu chocolate mousse, this lineup is all about making your week feel a little easier and a lot more delicious.
Feel free to revisit past meal prep videos and pick and choose the recipes that speak to you. Make sure to tag me in your recreations, and let me know which recipes you’re loving. Thank you so much for being here and for being part of this community.
I’ll see you soon.
xx Ayat