Sunday Meal Prep: 10/25/26

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Hi friends!

If you’re heading into another busy week and could use a few meal ideas, I’m bringing back this cozy fall meal prep. We’ve got roasted chicken with Brussels sprouts, potatoes and apples, my mom’s red lentil soup, easy taco bowls, and chocolate chia pudding to keep in the fridge for breakfast or a snack.

Before I start cooking, I look at our calendar, check what we already have, and decide which meals will work with our week. Having a few things prepped helps so much, but knowing what we’re eating and when we’re eating it is what makes the whole routine feel more manageable.

That’s a big part of why I created my 2027 Daily Planner. It includes weekly meal planning and a grocery list, along with space for your schedule, priorities and daily tasks. If you’re looking for one place to organize your days and what you’re feeding everyone next year, you can take a look inside the Daily Planner here.

If you prefer seeing your whole week at a glance, the 2027 Weekly Planner also includes meal planning, plus a perforated grocery list you can take to the store. Both planners are dated January through December 2027, and this is the only production run for the year.

Now, let’s get into the food! You can make the full menu or choose one or two recipes that would make your week a little easier.

This meal prep menu:

  • Sheet Pan Chicken with Brussels Sprouts, Potatoes & Honeycrisp Apple: Marinated chicken with roasted vegetables and a little sweetness from the apples.
  • Red Lentil Soup: My mom’s comforting soup made with lentils, vegetables and pantry staples.
  • Loaded Taco Bowls with Peppers & Parmesan: Seasoned ground beef and vegetables, with fresh greens added when you’re ready to eat.
  • Blended Chocolate Chia Seed Pudding: A creamy, chocolatey breakfast or snack with your favorite yogurt and fruit on top.

Click play button below to watch this Sunda’s meal prep:

Table Of Contents
  1. Hi friends!
  2. Kitchen Tools/ Equipment/ Containers I used:
  3. Sheet Pan Chicken with Brussels, Potatoes & Honeycrisp Apple
  4. Red Lentil Soup
  5. Loaded Taco Bowls with Peppers & Parmesan
  6. Blended Chocolate Chia Seed Pudding
  7. More Sunday Meal Prep Blog Posts:

Kitchen Tools/ Equipment/ Containers I used:

Sheet Pan Chicken with Brussels, Potatoes & Honeycrisp Apple

This week’s meal prep is the kind of cozy, satisfying sheet pan dinner that makes Sunday cooking feel easy and stress-free. We’ve got juicy marinated chicken, caramelized Brussels sprouts, roasted potatoes, and a little sweetness from Honeycrisp apple. Everything cooks on two sheet pans, so it’s mostly hands-off once it’s in the oven. Plus, I scaled this recipe to make five servings, so you’ve got enough for a full week of lunches or a couple family dinners.

Grocery List

Here’s what you’ll need for this recipe:

  • Chicken breasts (about 2.5 lbs, or 5 medium pieces)
  • Brussels sprouts
  • Potatoes (Yukon gold or sweet potatoes both work)
  • Onion (red onion or shallots)
  • Honeycrisp apples
  • Olive oil
  • Greek yogurt
  • Garlic
  • Dried oregano
  • Paprika
  • Honey
  • Salt & black pepper

Serves

Makes 5 servings

Ingredients

For the chicken:

  • 5 chicken breasts (about 2.5 lbs)
  • 1 heaping spoonful Greek yogurt (for tenderness)
  • 3 garlic cloves, mashed or grated
  • 1 tsp dried oregano
  • 1 tsp paprika
  • 1 tsp salt
  • ½ tsp black pepper

For the veggies:

  • 2 lbs Brussels sprouts, halved
  • 2 lbs potatoes, cubed
  • 2 medium onions (or 4 shallots), chopped
  • 2 Honeycrisp apples, chopped

Vegetable marinade:

  • 3 tbsp olive oil
  • 2 garlic cloves, minced
  • 2 tsp honey
  • 1 ½ tsp salt

Instructions

  1. Preheat oven to 425°F.
  2. In a bowl, whisk together Greek yogurt, garlic, oregano, paprika, salt, and black pepper. Coat chicken and set aside while prepping the veggies.
  3. Chop Brussels, potatoes, onions, and apple into bite-sized pieces.
  4. Toss veggies with olive oil, garlic, honey, and salt until coated. Spread on one large sheet pan.
  5. Place chicken on a separate sheet pan (since they cook at different speeds).
  6. Roast: veggies for 20–25 minutes (toss halfway through), chicken for 25–30 minutes depending on thickness.
  7. For extra crispiness, broil both pans for 2–3 minutes at the end.
  8. Serve hot or portion into containers for meal prep.

Why I Love This Recipe as a Dietitian

This recipe is packed with balanced nutrition: lean protein from the chicken, fiber-rich veggies, complex carbs from the potatoes, and even some antioxidants from the apples. It’s also an easy way to fill half your plate with produce without overthinking it. Since everything bakes together, it makes healthy eating feel simple, not like another chore.

Customization & Tips

  • Make it dairy-free: Skip the Greek yogurt in the marinade. A splash of lemon juice works just as well to keep the chicken tender.
  • Switch up the veg: Swap Brussels sprouts for broccoli or cauliflower if that’s what you have.
  • Protein swap: This also works with chicken thighs (juicier!) or even salmon (just shorten the cook time).
  • Extra flavor: Add a drizzle of balsamic glaze or tahini sauce when serving.
  • Meal prep tip: Store in airtight containers up to 4 days. Reheat in the oven or air fryer to bring back the crispiness.

Nutrition Information (per serving, approximate)

  • Calories: ~410
  • Protein: 35g
  • Carbohydrates: 38g
  • Fiber: 7g
  • Fat: 13g

Red Lentil Soup

Red lentil soup always reminds me of my mom. It’s warm, comforting, and made with the kind of simple ingredients I usually have on hand. I love including a pot of soup in my fall meal prep because it gives us something easy to warm up for lunch or alongside dinner.

This version comes together in one pot with lentils, vegetables, garlic and a few spices. Leave it as it is or use an immersion blender for a smoother texture.

Grocery List

Here’s what you’ll need to make it:

  • Olive oil
  • Onions
  • Garlic
  • Celery
  • Carrots
  • Red lentils
  • Ground cumin
  • Black pepper
  • Turmeric
  • Parsley
  • Vegetable or chicken bouillon cube (optional)
  • Vegetable or chicken broth (bone broth if you want extra protein)

Serves

Makes 6 servings

Ingredients

  • 3 tbsp olive oil
  • 1 cup chopped onions (about 1 medium onion)
  • 4 garlic cloves, minced + ½ tsp salt
  • 1 cup chopped celery (about 2 stalks)
  • 1 cup chopped carrots (about 2 medium carrots)
  • 1 cup red lentils, rinsed
  • ½ tsp ground cumin
  • ¼ tsp black pepper
  • ¼ tsp turmeric
  • 1 bouillon cube (optional, for extra flavor)
  • 2 ½ liters (10 cups) vegetable or chicken broth (use bone broth for added protein)
  • ¼ cup fresh parsley, chopped

Instructions

  1. Heat olive oil in a large pot over medium heat. Add onions and sauté until soft and translucent, about 5 minutes.
  2. Add garlic and salt, cooking another 1–2 minutes until fragrant.
  3. Stir in celery and carrots, cooking for 3–4 minutes to soften slightly.
  4. Add lentils, cumin, pepper, turmeric, and bouillon cube (if using). Stir to coat.
  5. Pour in broth and bring to a boil. Reduce heat to low, cover, and simmer for 25–30 minutes, until lentils are tender.
  6. Stir in fresh parsley before serving.
  7. Optional: For a creamier texture, blend the soup with an immersion blender.

Why I Love This Recipe as a Dietitian

Red lentils are an underrated powerhouse—they cook quickly, are packed with plant-based protein, and deliver plenty of fiber to keep you full. Add in the carrots, celery, onions, and fresh parsley, and you’ve got a nutrient-dense soup that supports immunity, digestion, and overall energy. It’s simple, but it checks all the boxes: protein, fiber, vitamins, and minerals in one bowl.

Nutrition Information (per serving, approximate)

  • Calories: ~220
  • Protein: 12g
  • Carbohydrates: 28g
  • Fiber: 9g
  • Fat: 8g

Loaded Taco Bowls with Peppers & Parmesan

These taco bowls are a quick and satisfying meal prep option for the week. They’re packed with seasoned ground beef, colorful peppers and onions, and a little Parmesan cheese for extra flavor. I love them because they’re easy to prep ahead of time and totally customizable—plus, they reheat perfectly for busy weekdays.

Grocery List

  • Ground beef
  • Onion
  • Bell peppers (any color you like)
  • Taco seasoning
  • Oregano
  • Crushed red pepper flakes
  • Parmesan cheese
  • Arugula or other greens
  • Fresh tomatoes (optional, for serving)

Serves

Makes 4-5 servings

Ingredients

  • 1 lb ground beef
  • 1 medium onion, sliced
  • 2 bell peppers, sliced
  • 1-2 tsp taco seasoning (adjust to taste)
  • ½ tsp dried oregano
  • ¼ tsp crushed red pepper flakes (optional, for a little heat)
  • ¼ cup shredded Parmesan cheese
  • 4-5 cups arugula or other greens (for serving)
  • 1-2 fresh tomatoes, diced (optional, for serving)

Instructions

  1. Heat a large skillet over medium heat. Add the ground beef and cook until browned. Stir in taco seasoning and cook 1-2 minutes more to let the flavors meld.
  2. In the same skillet, add the sliced onion and bell peppers. Sprinkle with oregano and crushed red pepper flakes. Cook until the vegetables are tender but still slightly crisp.
  3. Assemble the bowls: start with the seasoned ground beef, followed by the sautéed peppers and onions. Top with shredded Parmesan.
  4. When you are ready to eat, warm the bowls in the microwave or quickly sauté in a skillet until heated through. Then add in a layer of arugula or other greens and fresh diced tomatoes on top.

Why I Love This Recipe as a Dietitian

This recipe hits a great balance of protein, fiber, and vitamins. The ground beef and Parmesan provides satiating protein, while the peppers and onions add color, nutrients, and fiber. Topping it with greens like arugula gives a boost of antioxidants. It’s a simple, flexible meal prep that supports healthy eating without feeling boring.

Customization & Tips

  • Swap the ground beef for ground turkey, chicken, or even a plant-based option.
  • Use any mix of peppers or onions you have on hand.
  • Add extra toppings like avocado, salsa, or a squeeze of lime for fresh flavor.
  • For a low-carb version, serve over extra greens instead of rice or grains.

Storage & Reheating

  • Store the taco bowls in airtight containers in the fridge for up to 4 days.
  • To reheat, either microwave until warmed through or sauté in a skillet for a few minutes to keep the vegetables crisp. Add fresh diced tomatoes and any optional toppings after reheating.

Nutrition Information (per serving, approximate)

  • Calories: ~350
  • Protein: 28g
  • Carbohydrates: 12g
  • Fiber: 4g
  • Fat: 20g

Blended Chocolate Chia Seed Pudding

This chocolate chia pudding is my go-to make-ahead breakfast or snack. It’s creamy, chocolatey, and packed with protein and fiber. Even better, it’s simple to prep in advance, stores well in the fridge, and can be topped with whatever fresh fruit or yogurt you like. I love having these ready for busy mornings or a sweet, healthy treat.

Grocery List

  • Chia seeds
  • Unsweetened cocoa powder
  • Vanilla extract
  • Fresh brewed coffee
  • Milk (I use Fairlife 2% for extra protein, but any milk works)
  • Maple syrup or sweetener of choice
  • Greek yogurt (for topping)
  • Strawberries (for topping)
  • Optional: chocolate protein powder

Serves

Makes 3 servings

Ingredients

  • ½ cup chia seeds
  • 1 to 1½ tsp vanilla extract
  • ½ cup fresh brewed coffee, cooled
  • 1 tbsp unsweetened cocoa powder
  • 1½ cups milk (any kind; I use Fairlife 2% for extra protein)
  • Toppings: Greek yogurt and sliced strawberries
  • Optional: 1 scoop chocolate protein powder
  • Optional: ¼ cup maple syrup

Instructions

  1. Add chia seeds, cocoa powder, vanilla extract, coffee, milk, maple syrup and protein powder (if using) to a blender. Blend on high speed until the mixture starts to thicken. This can take 1–2 minutes.
  2. Pour the mixture evenly into 3 glass jars. It will continue to thicken as it sits in the fridge.
  3. Top each jar with Greek yogurt and sliced strawberries.
  4. Store in the fridge for up to 4 days. Enjoy cold.

Why I Love This Recipe as a Dietitian

Chia seeds are a great source of fiber, protein, and omega-3s, making this a nutrient-dense, filling breakfast or snack. Using milk (or a high-protein alternative like Fairlife) and Greek yogurt adds extra protein, while cocoa and coffee give it a naturally rich flavor. It’s simple, satisfying, and keeps you full until your next meal.

Customization & Tips

  • Swap strawberries for any fruit you like—bananas, blueberries, or raspberries work great.
  • For a sweeter pudding, add maple syrup or a drizzle of honey.
  • If you want a thicker consistency, let it sit in the fridge for at least 30–60 minutes before serving.
  • Add chocolate protein powder for an extra protein boost.

Storage & Reheating

  • Store in airtight jars or containers in the fridge for up to 4 days.
  • This pudding is meant to be eaten cold; no reheating necessary.

Nutrition Information (per serving, approximate)

  • Calories: ~250
  • Protein: 12g
  • Carbohydrates: 25g
  • Fiber: 10g
  • Fat: 10g

More Sunday Meal Prep Blog Posts:

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