Hi Friends!
Happy Sunday! ☀️
I can’t believe we’re already into July! This week I wanted to keep things simple, fresh, and full of summer flavors, while still making sure I had plenty of high-protein meals ready for the week ahead.
This week’s meal prep includes breakfast, lunch, dinner, and dessert, and everything came together in about an hour. These recipes are simple enough for busy weekdays, packed with colorful produce, and perfect for hot summer days when you don’t want to spend hours in the kitchen.
Click the play button below to watch this week’s full Sunday Meal Prep video and see exactly how I made everything.
- Hi Friends!
- This Week’s Sunday Meal Prep Menu
- How I’m Using These This Week
- Kitchen Tools, Equipment & Containers Used
- Mango Coconut Chia Parfaits
- Mango Coconut Chia Parfaits
- High-Protein Cheeseburger Bowls
- High-Protein Cheeseburger Bowls
- Mediterranean Layered Salad Jars
- Mediterranean Layered Salad Jars
- High-Protein Chocolate Tofu Mousse
- High-Protein Chocolate Tofu Mousse
- More Summer Meal Prep Ideas
- Final Thoughts
This Week’s Sunday Meal Prep Menu
Here’s everything I prepped this week:
- Mango Coconut Chia Parfaits
- High-Protein Cheeseburger Bowls
- Mediterranean Layered Salad Jars
- High-Protein Chocolate Tofu Mousse
If you’re looking for the exact containers and kitchen tools I use every week, be sure to check out my Best Meal Prep Containers guide. I rounded up all of my favorite containers, jars, and kitchen essentials to make meal prep easier.
How I’m Using These This Week
One of my favorite things about meal prepping is that it doesn’t mean eating the exact same meal every day. I like prepping a few versatile recipes that I can mix and match throughout the week depending on what we have planned.
The Mango Coconut Chia Parfaits are my grab-and-go breakfast this week. Inspired by the flavors of mango sticky rice, they combine creamy coconut chia pudding, protein-rich Greek yogurt, and sweet fresh mango for a refreshing summer breakfast.
The High-Protein Cheeseburger Bowls are perfect for easy lunches and dinners. They have all the flavors of a classic cheeseburger with seasoned lean ground beef, crispy roasted potatoes, fresh vegetables, and a creamy Greek yogurt burger sauce.
The Mediterranean Layered Salad Jars make lunch effortless. I layered arugula, fresh vegetables, chickpeas, cannellini beans, and olives in salad containers while keeping the dressing and feta separate so everything stays crisp and fresh until I’m ready to eat.
The High-Protein Chocolate Tofu Mousse is my sweet treat for the week. It’s rich, creamy, chocolatey, and packed with protein, making it an easy dessert to keep in the fridge whenever I’m craving something sweet.
Together, these recipes cover breakfast, lunch, dinner, and dessert while helping me spend less time cooking and more time enjoying summer with my family.
Kitchen Tools, Equipment & Containers Used
Here are the kitchen tools, containers, and equipment I used for this week’s meal prep. These are the items I reach for week after week because they make prepping and storing meals so much easier.
- Glass Meal Prep Jars (for the chia parfaits)
- Round Glass Meal Prep Containers (for cheeseburger bowls)
- Salad Meal Prep Jars
- Small Meal Prep Containers (for chocolate tofu mousse)
- Chef knife (olive wood handle)
- Cutting board
- Veggie chopper
- Measuring glass cup
- Stainless Steel Measuring Spoons
- High-Speed Blender
- Carbon Steel Griddle
- Stainless Steel Pan
Mango Coconut Chia Parfaits
If you’re looking for an easy high-protein breakfast meal prep recipe, these Mango Coconut Chia Parfaits are a delicious way to start the day. Inspired by the flavors of mango sticky rice, they combine creamy coconut chia pudding, protein-rich Greek yogurt, and juicy fresh mango for a refreshing breakfast that’s perfect for summer.
These parfaits come together in just a few minutes and store beautifully in the refrigerator, making them an easy grab-and-go breakfast for busy mornings. They’re packed with protein, fiber, and healthy fats to help keep you satisfied throughout the morning while still tasting like a tropical treat.
Grocery List
- Plain Greek yogurt
- Light canned coconut milk
- Milk of choice
- Chia seeds
- Maple syrup or honey
- Vanilla extract
- Salt
- Fresh mango
- Unsweetened shredded coconut
- Lime (optional, for zest)
Serves: 4
Why I Love It
- High-protein make-ahead breakfast
- Inspired by mango sticky rice
- Packed with protein and fiber
- Great for meal prep
- Refreshing for hot summer mornings
- Kid-friendly and adult-approved
Customization & Tips
- Use full-fat canned coconut milk for a richer coconut flavor.
- Swap the mango for pineapple, peaches, or strawberries.
- Toast the shredded coconut before serving for extra flavor and crunch.
- Add a squeeze of fresh lime juice or a little lime zest for extra brightness.
- Let the chia pudding chill for at least 4 hours or overnight for the best texture.
Nutrition Information (Approximate Per Serving)
Calories: 330
Protein: 20g
Carbohydrates: 32g
Fat: 14g
Fiber: 9g
Storage
Store covered in the refrigerator for up to 5 days.
Do not freeze.
Stir before serving if needed and top with toasted coconut just before enjoying.
Mango Coconut Chia Parfaits
Ingredients
- 1 cup light canned coconut milk
- 1/2 cup milk of choice
- 1/4 cup plain Greek yogurt
- 1 cup mango (frozen or fresh) for blending diced
- 1/4 cup maple syrup or honey
- 1 teaspoon vanilla extract
- Pinch of salt
- 8 tablespoons chia seeds
For Topping
- 1 cup mango diced
- 1/4 cup shredded coconut flakes unsweetened
- Lime zest, for garnish optional
Instructions
- Add the coconut milk, milk, Greek yogurt, 1 cup diced mango, maple syrup (or honey), vanilla, and salt to a blender. Blend until completely smooth.
- Divide the mango mixture evenly among four jars or meal prep containers.
- Stir 2 tablespoons of chia seeds into each jar until well combined.
- Let the jars sit for 10 minutes, then stir again to help prevent the chia seeds from clumping.
- Cover and refrigerate for at least 4 hours or overnight, until the chia pudding has thickened.
- Top each parfait with ¼ cup diced mango, toasted shredded coconut, and fresh lime zest, if desired.
- Enjoy immediately or store in the refrigerator until ready to eat.
Notes
- Fresh or frozen mango both work well in this recipe. If using frozen mango, thaw before blending and before topping the parfaits for the best texture.
- Stirring the chia pudding a second time after 10 minutes helps evenly distribute the chia seeds and prevents clumping.
- Toast the shredded coconut in a dry skillet over medium heat for 2–3 minutes, stirring frequently, until lightly golden.
- Store covered in the refrigerator for up to 5 days.
High-Protein Cheeseburger Bowls
If you’re looking for an easy high-protein meal prep lunch or dinner, these High-Protein Cheeseburger Bowls are one of my favorite recipes from this week’s meal prep. They have all the flavors of a classic cheeseburger paired with crispy roasted potatoes, fresh vegetables, and a creamy Greek yogurt burger sauce.
They’re satisfying, packed with protein, and perfect for meal prep because each component stores well throughout the week. Just assemble your bowls, drizzle with the burger sauce, and lunch or dinner is ready in minutes.
Grocery List
- Lean ground beef
- Baby potatoes
- Butter lettuce
- Cherry tomatoes
- Red onion
- Pickles
- Plain Greek yogurt
- Ketchup
- Dijon mustard
- Pickle juice
- Garlic powder
- Paprika
- Onion powder
- Olive oil
- Salt
- Black pepper
Serves: 4
Why I Love It
- High-protein lunch or dinner
- Easy to meal prep for the week
- Packed with fresh vegetables
- Family-friendly
- Great for lunches or quick dinners
- Tastes like a cheeseburger without the bun
Customization & Tips
- Swap the ground beef for ground turkey or ground chicken.
- Add shredded cheddar cheese if you’d like an extra cheeseburger flavor.
- Roast the potatoes until golden and crispy for the best texture.
- Keep the burger sauce separate until serving if you prefer.
- Add sliced avocado for extra healthy fats.
Nutrition Information (Approximate Per Serving)
Calories: 520
Protein: 36g
Carbohydrates: 30g
Fat: 27g
Fiber: 5g
Storage & Reheating
Store in airtight meal prep containers in the refrigerator for up to 4 days.
Reheat the beef and potatoes in the microwave until warmed through, then top with the fresh vegetables and burger sauce just before serving.
High-Protein Cheeseburger Bowls
Ingredients
Potatoes
- 1 1/2 pounds potatoes (or 2 large potatoes) diced
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- Black pepper to taste
Beef
- 1 1/2 pounds lean ground beef
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- Black pepper to taste
Bowls
- Butter lettuce or romaine
- 1 cup cherry tomatoes halved
- 1/2 cup pickles chopped
- 1/4 red onion diced
Burger Sauce
- 1/2 cup plain Greek yogurt
- 2 tablespoons ketchup
- 1 tablespoons Dijon mustard
- 1 tablespoon pickle juice
- 1/2 teaspoon garlic powder
- 1/4 teaspoon paprika
- Salt and pepper, to taste
Instructions
- Preheat oven to 425°F.
- Add diced baby potatoes to a sheet pan. Toss with olive oil, garlic powder, paprika, salt, and pepper.
- Roast for 30–35 minutes, flipping halfway through, until golden and crispy.
- While the potatoes roast, cook the ground beef in a large skillet over medium heat.
- Season with garlic powder, onion powder, paprika, salt, and pepper. Cook until browned and fully cooked through.
- In a small bowl, whisk together Greek yogurt, ketchup, Dijon mustard, pickle juice, garlic powder, paprika, salt, and pepper.
- Assemble bowls with butter lettuce, roasted potatoes, ground beef, cherry tomatoes, pickles, and red onion.
- Drizzle with burger sauce before serving.
Notes
Mediterranean Layered Salad Jars
If you’re looking for an easy high-protein meal prep lunch, these Mediterranean Layered Salad Jars are a fresh and flavorful option to keep in the refrigerator all week. They’re packed with chickpeas, cannellini beans, crisp vegetables, peppery arugula, and a simple homemade lemon vinaigrette.
I used salad jars with separate compartments for the dressing and feta, which keeps everything crisp until it’s time to eat. Just pour in the dressing, add the feta, shake, and enjoy.
Grocery List
- Arugula
- Chickpeas
- Cannellini beans
- Cherry tomatoes
- Persian cucumbers
- Red bell pepper
- Red onion
- Kalamata olives
- Feta cheese
- Olive oil
- Lemons
- Dijon mustard
- Garlic
- Dried oregano
- Salt
- Black pepper
Serves: 4
Why I Love It
- High-protein meal prep lunch
- Fresh and colorful
- Packed with fiber
- Great for hot summer days
- Easy grab-and-go lunch
- Stays fresh all week
Customization & Tips
- Swap the cannellini beans for white beans or extra chickpeas.
- Add grilled chicken if you’d like even more protein.
- Store the dressing and feta separately until serving for the freshest texture.
- Shake well before eating so the dressing coats every bite.
- Use any fresh vegetables you have on hand.
Nutrition Information (Approximate Per Serving)
Calories: 410
Protein: 16g
Carbohydrates: 34g
Fat: 24g
Fiber: 11g
Storage
Store in the refrigerator for up to 5 days.
Keep the dressing and feta in the separate compartments until ready to eat. Shake well before serving.
Mediterranean Layered Salad Jars
Ingredients
Dressing
- 1/4 cup olive oil extra virgin
- Juice of 2 lemons
- 1 teaspoon Dijon mustard
- 1 clove garlic minced
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- Black pepper to taste
Salad
- 1 (15-ounce) can chickpeas drained and rinsed
- 1 (15-ounce) can cannellini beans drained and rinsed
- 1 pint cherry tomatoes halved
- 2 Persian cucumbers diced
- 1 red bell pepper diced
- 1/4 red onion finely diced
- 4 cups arugula
- 1/2 cup crumbled feta cheese
Instructions
- In a small bowl or measuring cup, whisk together the olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and pepper until well combined.
- Divide the dressing evenly among the dressing compartments.
- Divide the feta evenly among the second compartments.
- In each salad jar, layer the chickpeas, cannellini beans, red onion, red bell pepper, cucumbers, cherry tomatoes, and arugula.
- Seal the jars and refrigerate until ready to enjoy.
- When ready to eat, pour in the dressing, add the feta, shake well, and enjoy.
Notes
- Keeping the dressing and feta separate helps the salad stay fresh for up to 5 days.
- Feel free to substitute spinach or chopped romaine for the arugula.
- Add grilled chicken for an extra boost of protein.
High-Protein Chocolate Tofu Mousse
If you’re looking for an easy high-protein dessert meal prep recipe, this High-Protein Chocolate Tofu Mousse is rich, creamy, and surprisingly simple to make. Silken tofu blends into an incredibly smooth mousse while adding protein, making it a satisfying dessert to keep in the fridge all week.
With just a handful of ingredients, this chocolate mousse comes together in minutes and is perfect when you’re craving something sweet after dinner. Top it with fresh berries or a sprinkle of shaved chocolate for an easy summer dessert.
Grocery List
- Silken tofu
- Dark chocolate
- Unsweetened cocoa powder
- Maple syrup
- Vanilla extract
- Salt
Serves: 4
Why I Love It
- High-protein dessert
- Rich and chocolatey
- No baking required
- Great for meal prep
- Made with simple ingredients
- Perfect for satisfying a sweet tooth
Customization & Tips
- Top with fresh strawberries, raspberries, or blueberries.
- Add a little espresso powder to deepen the chocolate flavor.
- Use dairy-free dark chocolate to keep this recipe dairy-free.
- Blend until completely smooth for the creamiest texture.
- Chill for at least 2 hours before serving.
Nutrition Information (Approximate Per Serving)
Calories: 260
Protein: 10g
Carbohydrates: 21g
Fat: 17g
Fiber: 4g
Storage
Store covered in the refrigerator for up to 5 days.
Serve chilled. Garnish with fresh berries or shaved chocolate just before serving.
High-Protein Chocolate Tofu Mousse
Ingredients
- 1 (16-ounce) package silken tofu
- 4 ounces dark chocolate melted
- 1/4 cup unsweetened cocoa powder
- 1/4 cup maple syrup
- 1 teaspoon vanilla extract
- Pinch of salt
- 2-4 tablespoons milk of choice as needed
Instructions
- Melt the dark chocolate and let it cool for 2–3 minutes.
- Add the silken tofu, melted chocolate, cocoa powder, maple syrup, vanilla, and salt to a high-speed blender or food processor.
- Blend until smooth. If the mixture is too thick to blend smoothly, add 2–4 tablespoons of milk, one tablespoon at a time, until the mousse is silky and creamy.
- Divide evenly among four jars or dessert cups.
- Cover and refrigerate for at least 2 hours before serving.
- Top with fresh berries, shaved chocolate, or flaky sea salt, if desired.
Notes
- The thickness of silken tofu varies by brand, so you may need a splash of milk to help the mousse blend smoothly.
- Let the melted chocolate cool slightly before blending so it doesn’t seize.
- Blend until completely smooth for the creamiest texture.
- Store covered in the refrigerator for up to 5 days.
More Summer Meal Prep Ideas
Looking for more easy, healthy meal prep recipes? Here are a few reader favorites:
- Sunday Meal Prep: 6/21/26
- Lebanese Mujadara Recipe (Authentic Lentils and Bulgur)
- Healthy Lemon Raspberry Muffins with Greek Yogurt
- High Protein Breakfast Burritos
- Sunday Meal Prep: 6/14/26
- Sunday Meal Prep: 6/7/26
- Sunday Meal Prep: 5/24/26
- Sunday Meal Prep: 5/3/26
- Sunday Meal Prep: 4/19/26
- Sunday Meal Prep: 3/22/26
Final Thoughts
I hope this week’s meal prep gives you a little inspiration for simple, high-protein meals you can enjoy all week long. One of my favorite things about meal prepping is that it doesn’t have to be complicated. A few simple recipes can make busy weekdays feel so much less stressful while helping you eat balanced, satisfying meals.
If you make any of these recipes, I’d love to hear what you think! Leave a comment below or tag me on Instagram so I can see your creations.
If you’re looking for even more meal prep inspiration, be sure to check out my other Sunday Meal Prep posts and my Best Meal Prep Containers guide for all of my favorite containers and kitchen tools.
Happy meal prepping, and I’ll see you next Sunday! ❤️