Sunday Meal Prep: 7/13/25

Hi friends!

It’s been a minute — I just got back from the most restful, soul-filling trip visiting family and friends in Lebanon, and wow… I didn’t realize how much I needed that. Sunshine, Mediterranean sea swims, salty breezes, and some seriously overdue quality time with loved ones, especially my grandmas.

We spent so much of our days outside — long walks, exploring all the history, late-night hangs, and fresh fruit always on the table (or in someone’s hand).

There’s something about being in Lebanon that always reminds me how simple, seasonal food is it. Every market we passed was filled with the ripest, juiciest summer produce — peaches, cucumbers, tomatoes, watermelon, apricots, etc. and we ate lots of fresh seafood (my personal fave!)

So now that I’m back and slowly getting into a groove again, I’m feeling re-inspired in the kitchen — think bright, veggie-packed, simple meals that don’t take all day to make. This Sunday’s meal prep is filled with whole foods like fresh fruits and veggies and as always feel free to make it your own!

Let’s dive right in!

Kitchen Tools/ Equipment/ Containers I used:

• Glass Juice Bottles
• Cold Press Juicer
• Chia Seed Pudding Containers
• high-speed blender
• Brown Pot (I used to make the pasta in)
• Large Bowl (I used to mix the pasta salad in)
• Pasta Salad Containers
• Veggie Chopper
• Large Blue Pan (made the ground beef in. I’m using the 12.5′)

What I Prepped for this Sunday Meal Prep:

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

• Beetroot Juice Shots (with Apple, Carrot & Ginger)
• Peaches & Cream Chia Seed Pudding
• Mediterranean Chickpea Pasta Salad
• High Protein Burritos with Creamy Pickle Sauce

Beetroot Juice Shots (with Apple, Carrot & Ginger)

A refreshing, naturally sweet, and earthy juice blend that packs a punch of antioxidants and fiber-rich goodness. It’s one of my favorite ways to sneak in extra veggies and support energy and digestion — especially after travel or during busy weeks.

Grocery List

• Beets (2 medium)
• Green apple (1)
• Cucumber (1 large)
• Lemon (1)
• Carrots (2)
• Fresh ginger (1-inch piece)

Serves: 

4 small juice shots or 2 full glasses

Ingredients

• 2 medium beets, peeled and chopped
• 1 green apple, cored and chopped
• 1 large cucumber, chopped
• Juice of 1 lemon (or peel and juice the whole lemon if using a juicer)
• 2 medium carrots, peeled and chopped
• 1-inch piece of fresh ginger, peeled

Instructions

1. Wash and prep all produce. If you’re using a juicer, simply feed everything through and enjoy immediately or store in an airtight glass jar for up to 5 days.
2. If you’re using a blender, add all ingredients with about ½ cup water. Blend until smooth. Pour through a fine mesh strainer or nut milk bag to remove the pulp.
3. Chill and serve as a shot or over ice for a refreshing morning drink.

Why I Love This Recipe as a Dietitian

This combo is a powerhouse. Beets are rich in nitrates, which can help support healthy blood pressure and endurance. Carrots and apples add natural sweetness along with beta-carotene and fiber. Ginger is known for its anti-inflammatory and digestive benefits, and lemon is high in vitamin c. It’s a simple way to front-load your day with phytonutrients (especially helpful after travel, holidays, or when you want to feel back on track).

Customization and Tips

• No juicer? Use a high-speed blender and strain.
• Want a spicier kick? Add extra ginger or a dash of cayenne.
• More fiber: Skip straining and enjoy as a smoothie.

Nutrition Information (per serving – based on 4 servings

Approximate values will vary depending on exact produce size and straining method:

• Calories: 60
• Carbs: 14g
• Sugars: 10g
• Fiber: 2g

Peaches & Cream Chia Seed Pudding

Peach season is one of my favorites and this chia seed pudding variation is a must-try! It’s creamy, naturally sweet, and the perfect make-ahead breakfast or snack. Blending the peaches right into the yogurt base gives it that peaches-and-cream flavor with zero added sugar.

Grocery List

• Fresh peaches (2-4)
• Plain Greek yogurt
• Milk of choice (I use Fairlife 2%  but non-dairy would work well, but will be less protein)
• Chia seeds
• Unsweetened shredded coconut
• Cinnamon

Serves:

4 servings

Ingredients

• 2 ripe peaches, pitted
• 1 cup plain Greek yogurt
• 1 cup milk
• 2 tbsp chia seeds
• Extra peach slices, coconut shreds, and cinnamon for topping

Instructions

1. Blend the peaches, Greek yogurt, and milk until smooth and creamy.
2. Pour 1/2 cup of that mixture into a jar or container, and stir in 2 tablespoons of chia seeds.
3. Let it sit for at least 4 hours or overnight in the fridge so it thickens into a pudding.
4. When ready to eat, give it a good stir and top with a few fresh peach slices, shredded coconut, and a sprinkle of cinnamon.

Why I love this recipe as a dietitian

It’s such a fun and easy way to get in protein, fiber, and healthy fats all at once. The Greek yogurt gives it a boost of protein, chia seeds add fiber and omega-3s, and peaches offer natural sweetness plus vitamin C. It keeps you full and energized without feeling heavy.

Customization and tips

• Use frozen peaches if fresh aren’t in season – or any other fruit.
• Add a dash of vanilla extract or honey if you want it sweeter
• Want more crunch? Add chopped almonds on top

Nutrition info (per serving – makes 4)

• Calories: ~180
• Protein: 10g
• Carbs: 18g
• Sugar: 11g (from the peaches)
• Fiber: 5g
• Fat: 6g

Mediterranean Chickpea Pasta Salad

This pasta salad is everything I want in a weekday lunch — hearty, fresh, and loaded with flavor. It’s packed with protein and fiber thanks to the chickpeas, black beans, and protein pasta, and tossed in a simple tangy dressing that pulls it all together.

Grocery List

• Protein or whole grain pasta (I used Barilla Protein Plus – I LOVE this because it tastes just like regular pasta but made with chickpeas, lentils and peas to make it higher in protein)
• Cherry tomatoes
• Cucumber
• Red onion
• Canned chickpeas (1)
• Canned black beans (1)
• Crumbled feta 6oz
• Extra virgin olive oil
• Balsamic vinegar
• Dijon mustard
• Garlic
• Dried oregano
• Salt

Serves: 6

Ingredients

• 8 oz Barilla Protein+ penne (or any whole grain or high-protein pasta)
• 1 cup cherry tomatoes, sliced in half
• 1 cup cucumber, diced
• ¼ cup red onion, finely diced
• 1 can chickpeas, drained and rinsed
• 1 can black beans, drained and rinsed
• 6 oz crumbled feta

For the dressing:

• 1/3 cup extra virgin olive oil
• 3 tablespoons red wine vinegar or lemon juice
• 1 garlic clove, minced
• 1 teaspoon dijon mustard
• 1 teaspoon dried oregano
• 1 teaspoon kosher salt
• Black pepper to taste

Instructions

1. Cook pasta according to package directions. Drain and let cool.
2. In a large bowl, combine the pasta, cherry tomatoes, cucumber, red onion, chickpeas, black beans, and feta.
3. In a small jar or bowl, whisk together all the dressing ingredients.
4. Pour the dressing over the salad and toss to combine.
5. Serve immediately, or place in the refrigerator and chill for 30 minutes before serving. Leftovers will keep in the fridge for up to 5 days.

Why I love this recipe as a dietitian

This pasta salad is a great example of a balanced meal all in one bowl. You’ve got protein from the pasta, chickpeas, and black beans, healthy fats from the olive oil and feta, and tons of fiber and antioxidants from the veggies. It’s satisfying without being heavy, and it holds up really well for leftovers.

Customization and tips

• Not a feta fan? Use goat cheese or skip it altogether
• Add olives, chopped spinach, or sun-dried tomatoes for extra flavor
• Make it vegan by skipping the cheese or using a plant-based one
• This travels well—perfect for lunches, potlucks, or picnics
• Double the dressing if you like it extra saucy (yes please)

Nutrition info (per serving – makes 6)

• Calories: ~350
• Protein: 35g
• Carbs: 23g
• Fiber: 9g
• Fat: 14g

High Protein Burritos with Creamy Pickle Sauce

These burritos are hearty, flavorful, and packed with protein — perfect for lunch meal prep or a quick dinner everyone will actually be excited about. The creamy sauce gives Big Mac energy in the best way, and they reheat like a dream.

Grocery List

• Tortillas (I used Mission Carb Balance — not my first pick ingredient-wise, but the macros are great)
• Ground beef (1 lb)
• Sharp cheddar cheese, shredded
• Salad mix or romaine lettuce
• Small yellow onion
• Garlic
• Greek yogurt
• Ketchup
• Honey mustard
• Dill pickle spears
• Garlic powder
• Salt
• Pepper
• Sweet pickle juice

Serves: 4–5 burritos

Ingredients

For the meat:

• 1 lb ground beef
• ½ small yellow onion, finely diced
• Taco seasoning or use this homemade blend:
  • ½ tsp ground mustard
  • ½ tsp cumin
  • ½ tsp paprika
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ½ tsp salt
  • ½ tsp pepper

For the creamy sauce:

• ½ cup plain Greek yogurt
• ¼ cup ketchup
• 2 tbsp honey mustard
• 2 dill pickle spears, finely chopped
• Sprinkle of garlic powder
• Sprinkle of salt
• Splash of sweet pickle juice (adjust to taste)

For assembling:

• Tortillas
• Shredded sharp cheddar
• Salad mix or chopped romaine
• Extra chopped pickles (if you’re into pickles)

Instructions

1. Heat a skillet over medium-high heat. Add onion until translucent then add the garlic. Cook until fragrant. Add ground beef cooking until beef is browned and onion is soft. Drain excess fat if needed.
2. Add taco seasoning (or your homemade blend) and stir to coat the beef. Cook for another 2 minutes.
3. In a small bowl, mix together all the sauce ingredients until smooth. Taste and adjust seasoning or pickle juice to your liking.
4. Warm your tortillas slightly to make folding easier.
5. To assemble: Add a layer of the creamy sauce, then the seasoned beef, a handful of salad mix or romaine, shredded cheddar, and chopped pickles. Fold up like a burrito and enjoy!

Why I love this recipe as a dietitian

These are way more balanced than your average burrito. You’ve got lean protein from the beef and Greek yogurt, fiber from the salad and tortillas, and healthy fats from the cheese and sauce. Plus, making your own sauce adds so much extra protein while still tasting delicious.

Customization and tips

• You can sub ground turkey or ground chicken for a leaner option
• Add black beans or rice if you want more fiber and volume
• Use your favorite whole grain or high-fiber wrap — I used what was available, but there are better options out there!
• Want it spicy? Add jalapeños or a dash of hot sauce to the sauce

Storage & Reheating

• To store: Wrap individual burritos in foil or parchment and keep them in an airtight container in the fridge for up to 3 days.
• To freeze: Wrap tightly in foil and place in a freezer-safe bag.
• To reheat:
  • From fridge: Microwave for 1–2 minutes or reheat in a skillet over medium heat until warmed through. The air fryer works great too!
  • From frozen: Microwave for 3–4 minutes, flipping halfway, or bake at 375°F for about 20–25 minutes until hot in the center.

Nutrition info (per burrito – based on 5 servings)

• Calories: ~390
• Protein: 32g
• Carbs: 25g
• Fiber: 7g
• Fat: 18g
• Sugar: 4g

Wrap-Up: Easy Weekly Meal Prep Ideas

That’s a wrap on this week’s Sunday meal prep! Coming back from Lebanon re-inspired me and I’m so excited to start creating again.

Each of these recipes has a little Mediterranean flair, a lot of balance, and plenty of protein and fiber to keep you energized through busy days.

Remember, meal prep doesn’t have to be overwhelming. Keep it flexible, keep it simple, and most importantly, keep it doable for your life. And if you only prep one thing, that’s still a win!

See you next Sunday for more ideas from my kitchen to yours 💛
xx Ayat

More Sunday Meal Prep Blog Posts:

• Sunday Meal Prep: 5/25/25
• Sunday Meal Prep: 5/18/25
• Sunday Meal Prep: 5/11/25
• Sunday Meal Prep: 4/27/25
• Sunday Meal Prep: 4/20/25
• Sunday Meal Prep: 4/13/25