Hi friends!
This week I’m keeping things extra simple in the kitchen. I was out of town for a few days, so the plan was to focus on recipes that are quick, low-effort, and still really delicious. Think sheet pan, one-skillet, minimal chopping—because honestly, sometimes you just need meals that get the job done without all the fuss.
And while we’re talking about keeping life simple and organized… if you haven’t grabbed your 2026 Planner yet, now’s the time. They’re selling fast, and once they’re gone for the year, they’re gone.
I designed this planner to help make weeks like this—when you’re juggling travel, busy schedules, and still want to eat well—so much easier. It’s not just a planner, it’s basically a system to help you stay on top of it all while still feeling good about the meals you’re putting on the table.
Kitchen Tools/ Equipment/ Containers I used:
- 2026 planner
- Potato Y-Peeler
- Chef’s knife
- Wood cutting board
- Stainless Steel Colander Set
- Glass Measuring Cup
- Green pan (Shawarma recipe)
- Round Baking Dish with Handle
- Baking Sheet pan
- Veggie chopper
- Mortar and pestle (similar)
- Large Blender
- Chia seed pudding jars
- Chia seed meal prep glass containers
Sheet Pan Lemon Chicken and Potatoes
We’re back with another week of Sunday meal prep. This week’s star recipe is a one-pan chicken and potatoes that’s full of flavor, hearty enough to feed the family, and perfect for leftovers. It’s the kind of dish that makes your kitchen smell amazing while it bakes—and the lemon, garlic, and spices really take it to another level.
Grocery List
- Chicken thighs + chicken breast (about 3 pounds total)
- Potatoes (1.5 pounds)
- Garlic
- Olive oil
- Lemons
- Chicken stock
- Tomato paste
- Paprika, cumin, turmeric, salt, pepper
- Fresh parsley for garnish
Serves: 5
Ingredients
3 pounds mix of chicken thighs and chicken breast
1.5 pounds potatoes, sliced (peel or leave skin on)
1/4 cup olive oil, extra virgin
1/2 cup lemon juice, freshly squeezed
1 cup chicken stock
1 tablespoon tomato paste
1 head garlic, cloves minced
2 teaspoons paprika
1 teaspoon cumin
1/4 teaspoon turmeric
2 teaspoons salt
1/4 teaspoon black pepper
Fresh parsley, for garnish
Instructions
- Preheat oven to 400°F.
- Wash and cut potatoes into 1/4-inch slices. Peel if you prefer, or leave the skin on for extra fiber.
- Pat chicken and potatoes dry with a paper towel, then place in a 9×13 oven-safe rimmed baking dish.
- In a small bowl, whisk together olive oil, lemon juice, chicken stock, tomato paste, minced garlic, paprika, cumin, turmeric, salt, and pepper.
- Drizzle marinade over chicken and potatoes, then use your hands to evenly coat everything in the sauce.
- Bake uncovered for 50–55 minutes, until potatoes are fork-tender and chicken is fully cooked. Broil for an additional 3–5 minutes if you like a golden brown finish.
- Let chicken rest for 5 minutes before serving. Garnish with fresh parsley.
Why I Love This Recipe as a Dietitian
This recipe balances lean protein, complex carbs, and heart-healthy fats all in one dish. The chicken provides high-quality protein, while potatoes add fiber, potassium, and slow-digesting carbs for energy. Garlic and spices not only boost flavor but bring anti-inflammatory benefits too.
Customization & Tips
- Swap in sweet potatoes for a slightly sweeter, higher-fiber option.
- Use all chicken thighs if you prefer juicier, more flavorful meat.
- Add in extra veggies like carrots or zucchini—just slice thin so they cook evenly.
- Store leftovers in airtight containers for up to 4 days. Reheat in the oven or skillet for best texture (microwave works in a pinch).
Nutrition Information
(per serving, about 1/5 of recipe—will vary based on cuts of chicken and potatoes used):
Calories: ~390
Protein: ~36g
Carbohydrates: ~25g
Fat: ~16g
Fiber: ~3g
Sodium: ~800mg
Lebanese Beef Shawarma with Tahini Sauce
This week’s second recipe is one of my absolute favorites—homemade beef shawarma! It’s full of warm Middle Eastern spices, juicy steak strips, and that creamy tahini sauce that ties everything together.
It’s perfect for meal prep because you can marinate the beef in advance, then quickly cook it during the week for a fast, flavorful dinner.
Grocery List
- Flank steak (about 2 pounds)
- Olive oil
- Vinegar
- Lemon
- Garlic
- Shawarma spices (paprika, cumin, black pepper, cinnamon, cardamom, coriander, cloves, salt)
- Tahini
- Fresh veggies for serving (onion, bell peppers, cucumbers, tomatoes, lettuce, etc.)
- Pita bread or wraps
Serves: 6
Ingredients
Beef Shawarma Marinade:
2 pounds flank steak, cut into strips
1/4 cup extra virgin olive oil
1/4 cup vinegar
Juice + zest of 1 lemon
4 cloves garlic, minced
Beef Shawarma Spices (you can also buy this shawarma spice mix if you prefer pre-mixed):
2 teaspoons paprika
1 1/2 teaspoons cumin
1/2 teaspoon black pepper
1/2 teaspoon cinnamon
1/2 teaspoon cardamom
1/2 teaspoon coriander
1/2 teaspoon cloves
1/2 teaspoon salt
Tahini Sauce:
1/2 cup tahini
1/4 cup lemon juice
2 cloves garlic, minced
1/2 teaspoon salt
1/4 cup water
Instructions
- Make the marinade: In a large bowl, whisk olive oil, vinegar, lemon juice, garlic, and shawarma spices until combined.
- Add steak strips (plus onions and bell peppers, if using). Toss to coat evenly. Cover and marinate in the fridge for 1–2 hours, or up to 24 hours for more flavor.
- Cook the beef: Heat a heavy skillet or saucepan over medium-high heat. Add the marinated beef and cook until fully cooked, about 8–10 minutes.
- Make the tahini sauce: In a bowl, whisk tahini with lemon juice. Stir in garlic and salt, then gradually whisk in water until thick, creamy, and pourable (like caramel).
- Assemble: Serve beef shawarma in pita or wraps with tahini sauce and fresh veggies of your choice.
Why I Love This Recipe as a Dietitian
This recipe is a great source of protein, iron, and healthy fats, balanced out with fiber-rich veggies and whole grains if you pair it with whole wheat pita. Plus, the spice mix adds so much flavor without needing heavy sauces or extra sodium.
Customization & Tips
- Use chicken or lamb instead of beef if you prefer.
- Swap pita for a grain bowl with rice, quinoa, or bulgur.
- Add a side of pickled veggies for extra crunch and probiotics.
- Store leftovers in airtight containers for 3–4 days. Reheat beef in a skillet for best results.
- Make ahead: You can prep the marinade up to a week in advance and marinate the beef up to 24 hours before cooking.
Nutrition Information
(per serving, 1/6 of recipe—estimate, not including pita or extra veggies):
Calories: ~390
Protein: ~31g
Carbohydrates: ~9g
Fat: ~26g
Fiber: ~2g
Sodium: ~500mg
*Shawarma Spices: You can buy a premade blend at most Middle Eastern markets or larger grocery stores—or follow the mix above to make your own.
Strawberries and Cream Chia Pudding
This one is for my sweet breakfast lovers! Creamy, light, and packed with protein, this Strawberries & Cream Chia Pudding is the easiest make-ahead breakfast (or snack). It’s simple to prep the night before and makes busy mornings so much smoother.
Grocery List
- Strawberries (fresh or frozen)
- Milk of choice
- Chia seeds
- Greek yogurt
- Protein powder (optional)
- Cashews or other nuts for topping
Serves: 2
Ingredients:
1/2 cup milk (dairy or non-dairy)
1/2 cup strawberries (fresh or frozen)
2 tablespoons chia seeds
Toppings
1/4 cup Greek yogurt
1 scoop protein powder (optional)
2 tablespoons strawberries, fresh, diced
1 tablespoon cashews (or any nuts of choice)
Instructions
- In a blender, combine milk and strawberries. Blend until smooth and creamy.
- Transfer blended mixture to a bowl. Stir in chia seeds.
- Let sit for 2–3 minutes, then stir again to prevent clumping.
- Cover and refrigerate for at least 4 hours or overnight, until thickened into a pudding-like consistency.
- Before serving, mix Greek yogurt with protein powder (if using) until smooth.
- Top chia pudding with fresh strawberries, cashews, and the yogurt mixture.
Why I Love This Recipe as a Dietitian
This recipe is packed with fiber, protein, and healthy fats, which makes it super satisfying and perfect for keeping energy levels stable throughout the morning. The chia seeds bring omega-3s, the Greek yogurt adds protein, and strawberries add natural sweetness plus vitamin C.
Customization & Tips
- Swap strawberries for raspberries, blueberries, or even peaches.
- Use chocolate protein powder if you want a chocolate-covered strawberry vibe.
- For a nut-free version, top with pumpkin seeds or granola instead of cashews.
- Store in airtight containers or jars in the fridge for up to 4 days.
Nutrition Information
(per serving, without protein powder—estimate):
Calories: ~200
Protein: ~10g
Carbohydrates: ~20g
Fat: ~8g
Fiber: ~5g
(Values will vary depending on milk type and toppings used.)
Sheet Pan Cottage Cheese Pancakes with Berries
Another breakfast (or even snack!) recipe for this week is a sheet pan pancake that’s fluffy, protein-packed, and baked all at once—no flipping required! It’s perfect for meal prep, family breakfasts, or a quick snack throughout the week. The cottage cheese keeps the pancakes extra creamy, and the berries add just the right amount of natural sweetness.
Grocery List
- Eggs
- Cottage cheese
- Milk of choice (dairy or non-dairy)
- Vanilla extract
- All-purpose flour
- Baking powder
- Blueberries (or other berries / chocolate chips)
- Cooking spray or butter
Serves: 6
Ingredients
- 3 large eggs
- 1 1/4 cups cottage cheese
- 3/4 cup milk of choice
- 1 teaspoon vanilla extract
- 1 1/2 cups all-purpose flour
- 2 tablespoons baking powder
- 1 cup blueberries (or other berries / chocolate chips)
- Cooking spray or butter (for greasing the pan)
Instructions
- Preheat oven to 350°F. Line a 9×13-inch baking pan with parchment paper and lightly grease.
- In a large bowl, whisk together eggs, cottage cheese, milk, and vanilla until smooth.
- Add flour and baking powder to the wet mixture and stir until just combined—don’t overmix.
- Gently fold in blueberries (or your chosen mix-ins).
- Pour batter evenly into the prepared pan and smooth the top.
- Bake uncovered for 25–30 minutes, until golden and a toothpick inserted in the center comes out clean.
- Let cool for 5–10 minutes before slicing into squares. Serve warm with syrup, Greek yogurt, or fresh fruit.
Why I Love This Recipe as a Dietitian
These sheet pan pancakes are high in protein and fiber, keeping you full and energized all morning. Cottage cheese adds extra protein without extra sugar, while the berries provide antioxidants, vitamins, and natural sweetness—making it a balanced, healthy breakfast that feels indulgent.
Customization & Tips
- Berry Swap → Use strawberries, raspberries, or mixed berries instead of blueberries.
- Chocolate Lovers → Fold in dark or white chocolate chips.
- Banana Twist → Slice bananas on top before baking for caramelized flavor.
- Gluten-Free → Swap flour for oat flour (blend oats into a fine flour).
- Higher Protein → Add a scoop of protein powder to the batter (reduce flour slightly if needed).
Tips for Meal Prep
- Storage → Keep sliced pieces in an airtight container in the fridge for up to 4 days or freeze for up to 2 months.
- Reheating → Warm in the microwave for 20–30 seconds or pop in the toaster oven for a crispier texture.
- Batch Prep → Make two pans at once, slice, and freeze individually for grab-and-go breakfasts.
- Serving Ideas → Top with Greek yogurt and fruit, drizzle with nut butter, or serve with syrup.
Nutrition Information
(per serving, about 1/6 of recipe, will vary based on mix-ins):
Calories: ~220
Protein: ~12g
Carbohydrates: ~28g
Fat: ~8g
Fiber: ~4g
Sodium: ~250mg