Hi Friends!
Lately, we’ve been spending most of our days outside. The kids are in and out of the pool from morning until dinner, friends are constantly stopping by, and honestly, the last place I want to be is stuck in the kitchen making food all day long.
Summer is one of my favorite seasons, but it also comes with a lot less structure. Between pool days, errands, playdates, and trying to soak up as much sunshine as possible, having meals and snacks ready to go has become a non-negotiable for me.
Spending a little time in the kitchen at the beginning of the week means I can spend less time cooking and cleaning later. Instead of figuring out breakfast, lunch, and snacks every few hours, I have balanced options ready to grab whenever someone gets hungry.
When I meal prep during the summer, I focus on recipes that are:
• High in protein and fiber to help keep us full and satisfied
• Easy to store and grab throughout the week
• Made with simple ingredients we actually enjoy eating
• Flexible enough to work for both kids and adults
This week’s menu includes a mix of grab-and-go breakfasts, easy lunches, and simple dinners that help make busy summer days feel a little easier.
Click the play button below to watch this week’s full Sunday Meal Prep video and see exactly how I made everything.
This Week’s Sunday Meal Prep Menu
Here’s everything I prepped this week:
- High-Protein Mozzarella & Green Onion Biscuits
- Broccoli Pesto Protein Pasta Salad
- Greek Chicken & Potato Sheet Pan Dinner
- Dragon Fruit Chia Seed Pudding
How I’m Using These This Week
This week’s meal prep covers most of our breakfasts, lunches, and a few easy dinners throughout the week.
- The Mozzarella & Green Onion Biscuits make an easy breakfast alongside fruit and scrambled eggs.
- The Broccoli Pesto Protein Pasta Salad works well for lunches and is easy to pack for pool days and activities.
- The Greek Chicken & Potato Sheet Pan Dinner gives us a ready-made dinner option for busy evenings and leftovers for lunch the next day.
- The Dragon Fruit Chia Seed Pudding is perfect for busy mornings when I want something ready to grab from the fridge.
Kitchen Tools, Equipment & Containers Used
- Chef knife (olive wood handle)
- Cutting board
- Glass Mixing Bowls
- Measuring Cups & Spoons
- Chia Seed Pudding Containers
- Pasta Salad Containers
- High-speed blender
- Brown Pot (I used to make the pasta in)
- Large Mixing Bowl (I used to mix the pasta salad in)
- Glass Storage Containers
- Carbon Steel Griddle
High-Protein Mozzarella & Green Onion Biscuits
These high-protein biscuits are one of my favorite meal prep breakfasts to have on hand throughout the week. They’re cheesy, savory, satisfying, and easy to reheat for busy mornings. While they’re not a traditional flaky biscuit, they have a soft, hearty texture that makes them perfect for breakfast, snacks, or serving alongside lunch.
Grocery List
- Plain Greek yogurt
- Eggs
- All-purpose flour
- Baking powder
- Garlic powder
- Salt
- Black pepper
- Shredded mozzarella cheese
- Green onions
Serves: 12 biscuits
Ingredients
For the Biscuit Base
- 2 cups plain Greek yogurt
- 2 large eggs
- 2½ cups all-purpose flour
- 1 tablespoon baking powder
- 1 teaspoon garlic powder
- 1 teaspoon salt
- ½ teaspoon black pepper
Mix-Ins
- 2 cups shredded mozzarella cheese, divided
- 4 green onions, thinly sliced
Directions
- Preheat oven to 400°F and line a large baking sheet with parchment paper.
- In a medium bowl, whisk together the Greek yogurt and eggs until smooth.
- In a separate large bowl, whisk together the flour, baking powder, garlic powder, salt, and black pepper.
- Add the wet ingredients to the dry ingredients and stir until mostly combined.
- Fold in the green onions and 1½ cups of the mozzarella cheese. Continue mixing until a thick dough forms. The dough will be sticky and slightly shaggy.
- If the dough seems overly wet, add 1 tablespoon of flour at a time until it is thick enough to hold its shape when scooped. Different brands of Greek yogurt can vary slightly in moisture content.
- Lightly flour your hands and divide the dough into 12 equal portions (about ⅓ cup each). Shape each portion into a biscuit about 1 inch thick and place on the prepared baking sheet.
- Sprinkle the tops with the remaining ½ cup mozzarella cheese.
- Bake at 400°F for 5 minutes, then reduce the oven temperature to 350°F and continue baking for 18–20 minutes without opening the oven door.
- The biscuits are done when the tops are lightly golden and the bottoms are golden brown.
- Allow to cool for at least 10 minutes before serving or storing.
Why I Love It
- High in protein from Greek yogurt, eggs, and mozzarella cheese
- Easy grab-and-go breakfast option
- Freezer-friendly
- Kid-friendly and adult-approved
- Great way to add variety to meal prep
Customization & Tips
- Substitute up to half of the flour with whole wheat flour for extra fiber.
- Add chopped spinach, diced roasted red peppers, or grated zucchini.
- Swap mozzarella for cheddar, Monterey Jack, or feta cheese.
- Use blended cottage cheese in place of Greek yogurt for additional protein.
- These biscuits are intentionally softer and heartier than traditional buttery biscuits.
Nutrition Information (Approximate Per Biscuit)
- Calories: 210
- Protein: 11g
- Carbohydrates: 18g
- Fat: 10g
- Fiber: 1g
Storage & Reheating
- Store in an airtight container in the refrigerator for up to 5 days.
- Freeze for up to 2 months.
- Reheat in the microwave for 20–30 seconds or in a toaster oven until warmed through.
Broccoli Pesto Protein Pasta Salad
This protein pasta salad is one of my favorite summer meal prep lunches because it’s hearty enough to keep you full while still tasting fresh and light. Made with protein pasta, broccoli, kale, pinto beans, sun-dried tomatoes, and pesto, it’s packed with protein, fiber, and plenty of flavor.
It’s delicious straight from the fridge, making it perfect for busy weekdays, packed lunches, or quick dinners when you don’t feel like cooking.
Grocery List
- Protein pasta
- Broccoli
- Kale
- Pinto beans
- Sun-dried tomatoes
- Pesto
Serves: 4–5
Ingredients
- 8 ounces protein pasta
- 2 cups broccoli, finely chopped
- 1 cup kale, finely chopped
- 1 (15-ounce) can pinto beans, rinsed and drained
- ⅓ cup sun-dried tomatoes, chopped
- ½ cup pesto
Directions
- Cook the protein pasta according to package directions until al dente.
- Drain and rinse the pasta under cold water to stop the cooking process and cool it completely.
- While the pasta cooks, steam or blanch the broccoli for 2–3 minutes until bright green and slightly tender. Drain well and allow to cool.
- In a large bowl, combine the cooled pasta, broccoli, kale, pinto beans, and sun-dried tomatoes.
- Add the pesto and toss until everything is evenly coated.
- Taste and adjust seasoning if desired.
- Refrigerate for at least 30 minutes before serving to allow the flavors to come together.
Why I Love It
- High in protein and fiber
- Packed with vegetables and plant-based nutrients
- Perfect make-ahead lunch option
- Easy to pack for work, school, or summer activities
- Delicious served cold
Customization & Tips
- Substitute chickpeas, white beans, or edamame for the pinto beans.
- Swap kale for spinach, arugula, or chopped baby kale.
- Add grilled chicken, shrimp, or hard-boiled eggs for additional protein.
- If making ahead, reserve a tablespoon or two of pesto to stir in before serving if the pasta absorbs some of the dressing.
- For extra crunch, add chopped cucumbers or bell peppers just before serving.
Nutrition Information (Approximate Per Serving)
- Calories: 370
- Protein: 27g
- Carbohydrates: 32g
- Fat: 18g
- Fiber: 8g
Storage
Not recommended for freezing.
Store in an airtight container in the refrigerator for up to 4 days.
Best served cold or at room temperature.
Greek Chicken & Potato Sheet Pan Dinner
Sheet pan dinners are one of my favorite meal prep shortcuts because they deliver a complete meal with very little cleanup. This Greek-inspired version combines juicy chicken, crispy roasted potatoes, zucchini, and onions tossed in a simple lemon and herb marinade.
It’s packed with protein, vegetables, and flavor, making it a great option for lunches or easy dinners throughout the week.
Grocery List
- Boneless skinless chicken breast
- Potatoes
- Zucchini
- Red onion
- Olive oil
- Honey
- Garlic powder
- Paprika
- Dried oregano
- Lemon
- Salt
- Black pepper
Serves: 4–5
Ingredients
For the Potatoes
- 2 cups potatoes, cut into 1-inch pieces
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Chicken & Vegetables
- 1 pound boneless skinless chicken breast, cut into 1-inch cubes
- 3 zucchini, quartered
- 1 red onion, sliced
For the Marinade
- 2 tablespoons olive oil
- 1 tablespoon honey
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Juice of ½ lemon
- ½ teaspoon salt
- ¼ teaspoon black pepper
Directions
- Preheat oven to 425°F and line a large sheet pan with parchment paper.
- In a large bowl, toss the potatoes with olive oil, paprika, garlic powder, salt, and pepper until evenly coated.
- Spread the potatoes on one side of the sheet pan in a single layer and roast for 15 minutes.
- While the potatoes cook, combine the olive oil, honey, oregano, garlic powder, paprika, lemon juice, salt, and pepper in a large bowl.
- Add the chicken, zucchini, and onion and toss until everything is evenly coated.
- Remove the sheet pan from the oven and add the chicken and vegetable mixture to the remaining space on the pan.
- Return to the oven and bake for 18–20 minutes, or until the chicken reaches an internal temperature of 165°F and the potatoes are golden brown.
- Allow to cool slightly before dividing into meal prep containers.
Why I Love It
- High in protein and packed with vegetables
- Balanced source of protein, carbohydrates, and healthy fats
- Easy to prep ahead for lunches and dinners
- Minimal cleanup thanks to one sheet pan
- Family-friendly and easy to customize
Customization & Tips
- Swap chicken breast for chicken thighs.
- Add cherry tomatoes, bell peppers, or broccoli.
- Serve with hummus, tzatziki, or a side Greek salad.
- For extra protein, add a side of Greek yogurt-based tzatziki.
- Cut potatoes into evenly sized pieces so they cook at the same rate.
Nutrition Information (Approximate Per Serving)
- Calories: 330
- Protein: 32g
- Carbohydrates: 22g
- Fat: 15g
- Fiber: 3g
Storage & Reheating
- Store in airtight containers in the refrigerator for up to 4 days.
- Reheat in the microwave or in a 350°F oven until warmed through.
- Leftovers can also be served cold over greens for a quick salad lunch.
Dragon Fruit Chia Seed Pudding
This Dragon Fruit Chia Seed Pudding is one of my favorite make-ahead breakfasts during the summer. It looks beautiful, tastes refreshing, and is packed with protein, fiber, and healthy fats to help keep you full all morning long.
The dragon fruit gives it its naturally vibrant color, while the combination of Greek yogurt and chia seeds creates a creamy texture that feels like a treat but is nourishing enough for breakfast.
Grocery List
- Dragon fruit chunks (fresh or frozen)
- Milk of choice
- Greek yogurt
- Vanilla extract
- Chia seeds
- Raspberries (for topping)
Serves: 4 jars
Ingredients
- 1½ cups dragon fruit chunks
- 1 cup milk of choice
- ¾ cup plain Greek yogurt
- ½ teaspoon vanilla extract
- ¼ cup chia seeds
- Raspberries, Greek yogurt, and extra dragon fruit for topping
Directions
- Add the dragon fruit, milk, Greek yogurt, and vanilla extract to a blender. Blend until smooth.
- Pour the mixture into a large bowl or container and whisk in the chia seeds until evenly distributed.
- Let the mixture sit for 5 minutes, then stir again to prevent the chia seeds from clumping together.
- Divide evenly among 4 jars or containers.
- Refrigerate for at least 4 hours, or overnight, until thickened.
- Before serving, top with raspberries, additional Greek yogurt, and extra dragon fruit if desired.
Why I Love It
- High in fiber from chia seeds and fruit
- Rich in omega-3 fats
- Provides protein from Greek yogurt
- Naturally sweet with no added sugar
- Perfect grab-and-go breakfast or snack
Customization & Tips
- Swap the dragon fruit for strawberries, mango, peaches, or mixed berries.
- Use a dairy-free yogurt and milk to make it dairy-free.
- Add a scoop of protein powder for additional protein.
- Use coconut milk for a richer, tropical flavor.
- Prefer a thicker pudding? Add an additional 1–2 tablespoons of chia seeds.
Nutrition Information (Approximate Per Serving)
- Calories: 180
- Protein: 21g
- Carbohydrates: 14g
- Fat: 9g
- Fiber: 6g
Storage
- Store in airtight jars or containers in the refrigerator for up to 4 days.
- Best served cold.
Final Thoughts
Summer is one of my favorite times of year, but it’s also the season when we’re least likely to have a set routine. Between pool days, errands, activities, and friends stopping by, having a few meals ready to go makes a huge difference.
This week’s meal prep gave us a mix of easy breakfasts, quick lunches, and simple dinners that we can grab throughout the week without spending all day in the kitchen. And honestly, that’s the goal. Not perfection—just making it a little easier to feed ourselves well when life gets busy.
If you’re feeling overwhelmed by meal prep, remember that you don’t have to make everything. Even prepping one or two recipes can save you time and take some of the stress out of the week ahead.
If you make any of these recipes, I’d love to hear what you think and make sure to tag me on Instagram if you decide to share it! And if you’re looking for more meal prep inspiration, be sure to browse the previous Sunday Meal Prep posts below.
More Sunday Meal Prep Ideas
Looking for more meal prep inspiration? Here are a few recent Sunday Meal Prep posts you might enjoy: