Hi Friends!
Welcome to my very first blog post under the new “Sunday Meal Prep” category! I wanted to create a space where everything is easy to find—no more scrolling through captions trying to piece it all together. Let me know what you think in the comments below! I’ll also be adding a grocery list and links to the tools I use for each recipe to make your prepping as seamless as possible.
A little life update:
I’m heading to Lebanon in June for a dreamy, month-long vacation. That means sunshine, beaches and lots of family time. Lately, I’ve been extra focused on strength training and dialing in on the foods I’m eating. I cannot wait for warmer weather so I can get back to my long, hour-long walks outside in the sunshine.
I’m sharing all of this because I fully plan on looking like a snack all summer long—so you’ll notice my meal preps are getting a little more intentional. Fewer chocolatey, snacky snacks (though don’t worry, they’re not gone forever). I’m just being more mindful about how often I include them.
What I Prepped This Week:
Here’s what’s on this week’s Sunday Meal Prep menu:
- Strawberry Chia Seed Pudding
- High Protein Breakfast Sandwiches
- Chicken Skewers
- Pesto Protein Pasta
Recipe 1: Strawberry Chia Seed Pudding
Starting strong with a classic: fiber-rich chia seed pudding. These little seeds pack a punch—they’re full of omega-3s, fiber, protein, and a bunch of essential vitamins and minerals.
And if the texture weirds you out? No problem. Just blend everything together and it magically turns into a smooth, creamy pudding.
One of the things I love most about chia pudding is how customizable it is. You can change up the flavors depending on what you’re craving. The base is always the same: chia seeds + milk of choice. You can add a sweetener like honey or maple syrup, but if I’m adding fruit, I usually skip it.
For the milk, I use Fairlife 2% (it’s lactose-free). I can usually do most dairy, but milk and ice cream still mess with my gut a bit. The ice cream, though? I just eat the real thing and deal with the consequences later.
I add toppings fresh in the morning to keep everything bright and flavorful—usually a spoonful of Greek yogurt for extra protein, some fresh strawberries, and a sprinkle of almonds (my go-to nut).
And here is the exact link to the jars I use: Click here
Grocery List:
- chia seeds
- milk of choice
- Berries of choice (you can do blueberries, strawberries, mangoes, kiwi, etc)
- sweetener (optional)
- high-speed blender
Ingredients:
- 3 tablespoons chia seeds
- 1 cup milk of choice (I use Fairlife 2% lactose-free)
- 1/2 cup strawberries (fresh or frozen, if blending into the base)
- 1–2 teaspoons maple syrup or honey (optional)
- Toppings: Greek yogurt, sliced strawberries, chopped almonds
Instructions:
- Blend the base (optional):
If you prefer a smooth texture, blend the milk, chia seeds, strawberries, and sweetener together until creamy. Pour into a jar or airtight container. - Or mix the traditional way:
If you don’t mind the texture of whole chia seeds, simply blend the milk and fruit together, then add in the chia seeds and sweetener (if using) in a jar or bowl. Let it sit for 5 minutes, then stir again to prevent clumping. - Refrigerate:
Cover and refrigerate for at least 4 hours, or overnight, to allow the chia seeds to absorb the liquid and form a thick, pudding-like consistency. - Add toppings:
In the morning, top your chia pudding with a scoop of Greek yogurt, fresh strawberries, and a sprinkle of chopped almonds for extra crunch and protein.
Storage Tips:
- Store in the fridge in an airtight container for up to 4–5 days.
- Add toppings fresh each morning to keep everything vibrant and crisp.
Why You’ll Love It:
- Packed with fiber, protein, and healthy fats
- Totally customizable
- Great grab-and-go option for busy mornings
- Kid-friendly and mom-approved 💛
Recipe 2: High Protein Breakfast Sandwiches
These are one of my favorite meal prep breakfasts—packed with protein, easy to grab in the morning, and totally customizable. I keep them simple with eggs, cottage cheese, turkey, and spinach baked into muffin cups, then layered into a sandwich with provolone cheese and Dijon mustard. So good.
One little note though because I get this question all the time. What bagels do I use. I use the Thomas’ Keto Plain Bagel Thins. Unfortunately, the ingredients aren’t the best, but I love that they have 16 g fiber and 9 g protein per bagel. Plus I love how thin they are! If you want something with better ingredients, I would go with the Dave’s Killer Bread Epic Bagels.
Grocery List:
- Eggs
- Cottage cheese (I love Good Culture)
- Paprika
- Red crushed pepper
- Black pepper
- Fresh spinach
- Sliced turkey
- Thomas’ Keto Plain Bagel Thins
- Dijon mustard
- Provolone cheese
- Cooking spray or muffin liners (optional, for baking)
- Muffin tray + parchment paper for wrapping
Ingredients:
- 5 large eggs
- ½ cup cottage cheese (I used Good Culture from Costco—great texture and protein)
- ½ tsp paprika
- ¼ tsp red crushed pepper
- Black pepper to taste
- Handful of chopped spinach
- Sliced turkey (any brand you love)
- Thomas’ Keto Plain Bagel Thins (8-count, pre-sliced)
- Dijon mustard
- Sliced provolone cheese
Instructions:
- Preheat oven to 350°F (175°C).
- In a blender, combine:
- 5 eggs
- ½ cup cottage cheese
- Paprika, red crushed pepper, and black pepper
Blend until smooth.
- Pour mixture evenly into a greased or lined muffin tray.
- Add a small amount of turkey and spinach to each muffin cup.
- Bake for 18–22 minutes, or until eggs are set and lightly golden.
- Once cooled, assemble sandwiches:
- Spread Dijon mustard on both sides of your bagel thins.
- Layer one egg muffin + one slice of provolone cheese.
- Wrap in parchment paper and store in the fridge.
To Reheat:
- Air fryer: 350°F for 4–5 minutes
- Oven: 350°F for about 10 minutes
- Microwave: Unwrap and heat for 30–45 seconds (not my fave—gets a little soggy, but it works!)
Storage:
- Fridge: Good for up to 4 days in a sealed container
- Freezer: Wrap in foil or parchment and place in a freezer-safe bag. Freeze up to 1 month. Reheat from frozen in the air fryer or oven for best texture.
Recipe 3: Chicken Skewers
These oven-baked chicken skewers are juicy, flavorful, and make the perfect protein base for any lunch or dinner. The marinade is simple but bold—packed with warming spices, fresh lemon, and just enough Greek yogurt to make the chicken super tender.
I love prepping a big batch of these to pair with roasted veggies, rice, or even in a salad throughout the week. And if you’re into easy chicken recipes (like me!), don’t miss one of my most popular blog recipes: One-Pan Chicken Drumsticks and Potatoes — so simple and so good.
Grocery List:
- 2.5 lbs chicken tenderloins
- Olive oil
- Salt
- Black pepper
- Paprika
- Ground cinnamon
- Turmeric
- Tomato paste
- Greek yogurt
- 1 lemon
- Garlic
- Onions (optional)
- Wooden or metal skewers
- Parchment paper
Ingredients:
- 2.5 lbs boneless, skinless chicken tenderloins (cut into 1.5–2 inch pieces)
- 2 tbsp olive oil
- 1 tsp salt
- 1 tsp black pepper
- 1 tbsp paprika
- ¼ tsp cinnamon
- ¼ tsp turmeric
- 1.5 tbsp tomato paste
- 2 tbsp Greek yogurt
- Juice and zest of 1 small lemon
- 3 garlic cloves, pressed or minced
- Optional: Sliced onions for layering on or between skewers
- Optional: Fresh parsley for garnish
Directions:
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a large bowl, add your chopped chicken tenderloin pieces.
- Drizzle in olive oil and season with salt, pepper, paprika, cinnamon, and turmeric.
- Add the tomato paste, Greek yogurt, lemon juice + zest, and pressed garlic.
- Mix everything really well to coat the chicken evenly.
- Skewer the chicken pieces. Add slices of onion between pieces if desired.
- Place skewers on the prepared baking sheet and bake for about 30 minutes, or until fully cooked and golden around the edges.
- Optional: Garnish with parsley and a squeeze of lemon before serving.
✨ Why Greek Yogurt? It’s not just for flavor! The acidity in Greek yogurt helps tenderize the chicken, keeping it juicy and soft even after baking.
Recipe 4: Pesto Protein Pasta
A bright, fresh, protein-packed pasta salad that’s perfect for grab-and-go lunches. The Greek yogurt gives the pesto a creamy twist while adding an extra protein boost. I love making this with colorful veggies to add extra fiber, antioxidants and nutrients.
Grocery List
- Veggie Chopper
- Meal prep containers
- Protein pasta (like Banza or Barilla Protein+)
- 1 can chickpeas
- 1 large cucumber
- Colored bell peppers
- ½ red onion
- Nonfat plain Greek yogurt
- Pesto
Ingredients
For the pasta salad:
- 1 box protein pasta
- 1 can chickpeas, drained and rinsed
- 1 large cucumber, diced
- Colored bell peppers, diced (I used a mix!)
- ½ red onion, diced
For the creamy pesto dressing:
- ¼ cup nonfat plain Greek yogurt
- ½ cup pesto
Instructions
- Cook pasta according to package instructions. Drain and set aside to cool slightly.
- While the pasta cooks, dice all your veggies and set aside.
- In a large bowl, whisk together the pesto and Greek yogurt until smooth.
- Add cooked pasta, chickpeas, and all chopped veggies to the bowl with the dressing.
- Mix well until everything is coated.
- Distribute into 4 containers. Store in the fridge for up to 4 days.
That’s a Wrap on This Week’s Meal Prep
And that’s everything I prepped this Sunday! I hope this meal prep post gives you inspiration, helps you plan your week a little easier, and reminds you that nourishing your body doesn’t have to be complicated — or boring.
Let me know in the comments:
Do you like this weekly meal prep format?
Should we keep doing this every Sunday?
Your feedback helps me so much — I want this to feel like a space that supports you and your goals. And if you try any of the recipes, tag me on Instagram @momnutritionist so I can see your creations!
Here’s to feeling good, eating well, and making life just a little more organized. 💛
Until next Sunday,
xx Ayat
I love having your meal prep recipes all in one spot. I can then see the full weeks plan with the right recipe mix without having to go through recipes by meal type.
Thank so much for doing this!
Yay! That’s exactly what I hoped for when creating this format — I’m so glad it’s making things easier for you! Thank you for taking the time to write me this sweet comment
Thank you so much for this… have been looking for such detailed posts forever. Please keep doing these posts regularly!
Love your page <3
Ahh that means the world — thank you! I’m so happy the details are helpful and YES, I’ll keep them coming! Thanks for being here
Hello 👋
I am new on the meal prep, I got confussed most of the time because there is allways so much yo do 🙄 I must say I am gladd I found your prep 😃 It Is so simple, nutritious and yet delicious. I am going to try it today 👌 Thank you so much 💕
Hi Letty! Welcome! I totally get it — meal prep can feel overwhelming, but I’m so glad this made it easier for you. Keep it simple, and you’ve got this! So happy you’re here
I LOVE your recipes and this format is wonderful! Thank you SO much! Yes to continuing on! ♥️
Aw thank YOU so much Jean! I’m so glad you love the recipes and the format — it truly means so much! Yes, more to come!!
Hi Ayat,
I am an avid follower of your Sunday meal prep posts and will find this format very helpful. Thank you. 🤩
Hi Jo! Thank you so much for following along and for your kind words — it truly means a lot! I’m so glad the format is helpful, and I can’t wait to keep sharing more with you
Your meal prep was so helpful. The chicken was easy and tasted great!
Yesss I’m so glad!! Sundays feel so much better with a little meal prep 🙂 Thanks for the love and I’m so happy you enjoyed it!
Yes! I love this! Can you send it out as a newsletter to our emails?
YES! I love this idea! Thanks for the inspo!
Sunday meal prep please & thank you 🙏
You got it!! Stay tuned for this Sunday’s meal prep 🙂
Found you on Instagram. Love this. Everything sounds incredible. We will definitely be doing all of these! Thank you!
Ahh thank you so much!! I’m so glad you’re here! Can’t wait for you to try them all — let me know what you think!! 💛
I love this format thank you Ayat!! I’m making your pesto pasta salad this afternoon and your chicken skewers one night this week for dinner. I love your recipes! Xo
Yay!! That makes me so happy to hear 🥹💛 I hope you love both — the pesto pasta salad is one of my forever faves! Please let me know what you think! xx Ayat
Is the strawberry chia pudding recipe one serving or two?
Hi! It’s one serving 🙂
I love that you are doing it this way. Thank you, THANK YOU!
This means a lot!! Thank YOU for being here 🤍
Awesome https://is.gd/tpjNyL
I love this! Such a handy format!
How many servings is each recipe? I love this!
I’m a new subscriber because of this layout. I’m so excited to see how you continue to make combinations moving forward! Thank you, Ayat!
T\hanks for doing this – would be great if the videos were here also so we don’t have to move back and forth – Thank You!
I am so excited to actually go grocery shopping so I can follow your meal prep! I love everything in one spot AND love you added links to your prep accessories! Thank you so much! I’ll be sure to tag you on IG when I make your recipes!
Hi!
I love this, having it all in one spot has made it super easy to follow. Also, I LOVE the grocery list that you add! have you ever thought about adding a button so we can download the recipe and print it?
This is wonderful! I’ve been looking everywhere for healthy, meal prep ideas for the week and this is such a time saver. I’m so excited about this. Thank you for the time and effort!
Tried the chia pudding, pesto pasta, and chicken skewers and all were delicious! Thank you so much for this! A super extra helpful addition would be macro info, for those of us tracking for specific goals. 🙂
Loving this!!! I wish things were easier to print out??
Hi, new to your Blog and I have to say I love the meal prep ideas! My husband travels a lot and these will be great for me on the days he is not home. My meals will be done and I won’t have to stress over making a meal for just me. Thank you!! Keep ’em coming!!!
The breakfast was my favourite out of these recipes. I like to try new healthy recipes and your blog has been my saviour. Easy, healthy recipes looking forward to next weeks prep!
Yes – please keep posting these!
hi, loved you meal prep category, but is the preparation meant for one person? so that he/she can use it for 4 days?
My chicken is a lot redder than yours…did you mean to say a tsp of paprika instead of a tbsp on the chicken skewers?