Sunday Meal Prep: 4/27/25

Hi friends!

Another Sunday, another Sunday meal prep!

This past week has been all about soaking up the sunshine—thrifting, getting my hands dirty in the garden, and diving into a new book series that I did not expect to love. I finally gave in to the hype and started A Court of Thorns and Rosesby Sarah J. Maas, and you guys… it’s actually good!

I’ve been burned by BookTok before (looking at you, Colleen Hoover—Verity was the only one I could finish), but this romantasy series is hitting all the right notes. I’m not usually into fantasy, but the plot is thickening, and I’m fully invested in my nightly hour-long reading sessions before bed.

Now, onto this week’s Sunday meal prep lineup! With the warmer days ahead, I wanted to keep things simple, fresh, and oven-free. These recipes are mostly assembly-based, making them perfect for busy weeks when you want nourishing meals without spending hours in the kitchen.

I also added the nutrition facts for each recipe, but please keep in mind the exact numbers will depend on the brand of food you use as well as portion sizes. These numbers are just an estimate 💕

Here’s what’s on the menu:

• High-Protein Buffalo Chicken Dip: A creamy, spicy dip that’s perfect with sliced veggies. Using rotisserie chicken saves time, and blending cottage cheese adds a protein boost.
• Fruit & Superfood Parfaits: Layered Greek yogurt with fresh berries, mango, and a sprinkle of seeds and bee pollen for a nutrient-packed snack or breakfast.
• White Bean & Chickpea Salad: A hearty, no-cook salad with crunchy veggies, sun-dried tomatoes, and mozzarella balls, all tossed in a zesty honey mustard dressing.
• Simple Spaghetti with Meat Sauce: A comforting classic made with protein pasta and a flavorful meat sauce. PS Alice (my 5 year old daughter) has been giving me a hard time with ground beef lately and she ate this up!

As always, I’d love to hear which recipes this Sunday meal prep you try and what you think! Drop a comment below and let me know your favorites.

Happy prepping! 💛

Kitchen Tools/ Equipment/ Containers I used:

• Hand mixer
• Veggie chopper
• Brown Pot
• Blue Pan
• Marble mortar and pestle (similar)
• Glass storage containers
• Plastic storage containers

Recipe 1: High-Protein Buffalo Chicken Dip

If you’re looking for a quick and easy recipe to add to your Sunday meal prep rotation, then youneed to try this one!

This is one of my favorite high-protein snacks to prep for the week — creamy, spicy, satisfying, and takes barely any time thanks to rotisserie chicken. I love pairing it with sliced veggies for an easy lunch or snack that’s filling and balanced.

Grocery List for Buffalo Chicken Dip:

• Rotisserie chicken (or grilled/canned chicken)
• Cottage cheese or Greek yogurt
• Garlic powder
• Buffalo sauce (I used Tabasco Buffalo Style Sauce)
• Shredded cheese
• Cucumbers
• Celery
• Carrots

Ingredients (per container):

• ½ cup shredded chicken
  – I use rotisserie chicken to save time, but grilled, canned, or leftover chicken work too!
• ½ cup cottage cheese
  – You can blend this to make it smooth and extra creamy
  – Greek yogurt works as a substitute
• ½ tsp garlic powder
• 2 tbsp buffalo sauce (Frank’s hot sauce or Tabasco Buffalo Style Sauce)
• 2 tbsp shredded cheese (for topping. I used extra sharp cheddar cheese)

Instructions:

1. Shred your chicken — a hand mixer makes this super quick.
2. In a bowl, mix the shredded chicken with cottage cheese (or Greek yogurt) and garlic powder.
3. Scoop into oven-safe meal prep containers and sprinkle with shredded cheese.
4. Store in the fridge. When ready to eat, microwave until warm or bake in the oven until the cheese is bubbly.

How I Serve It:

With sliced cucumbers, celery sticks, or baby carrots for a crunchy, satisfying dip moment. You can also use whole grain crackers or pita chips!

Nutrition Information for Buffalo Chicken Dip

Serving Size: 1 container (approx. 1 cup)

Estimated Nutrition per Serving:

• Calories: 250
• Protein: 38g
• Carbohydrates: 5g
• Fat: 12g
• Fiber: 1g (more if you eat this with sliced vegetables as shown or whole grain crackers)

Recipe 2: Fruit & Superfood Parfaits

These make-ahead parfaits are one of my favorite ways to sneak in protein, fiber, and omega-3s all in one sweet, refreshing jar. They’re perfect for breakfast, post-workout snacks, or a mid-afternoon pick-me-up.

Grocery List for Fruit & Superfood Parfaits:

• Plain Greek yogurt (I use Kirkland Signature Organic Greek Yogurt, 48 oz because I find it to be the most mild in flavor)
• Blueberries
• Raspberries
• Mango (or any fruit of choice)
• Pumpkin seeds
• Blended Mixed Seeds Mix (I use this one: Blend of Organic Chia Seeds, Milled Flax Seed, Hemp Hearts) you can also add them in separately
• Bee pollen (optional)

Ingredients (per container):

• 1 cup plain Greek yogurt
• 1/4 cup a mix of fruit (I used blueberries, raspberries, and diced mango — feel free to use whatever’s in season!)
• 1 tbsp pumpkin seeds
• 1 tbsp seed blend (chia seeds, flaxseed, hemp hearts)
• 1 tsp bee pollen (optional, but I love the nutritional boost!)

Instructions:

1. Scoop Greek yogurt into each container.
2. Top with your fruit of choice.
3. Sprinkle with pumpkin seeds, seed blend, and bee pollen.
4. Seal and store in the fridge. That’s it!

Why You’ll Love These Toppings:

• Pumpkin seeds are rich in magnesium, zinc, and healthy fats — perfect for immune support and staying full longer.
• Chia, flax, and hemp add fiber, protein, and omega-3s that support gut health, heart health, and hormonal balance.
• Bee pollen (if you’re not allergic!) is packed with antioxidants, enzymes, and B vitamins. It’s nature’s little multivitamin boost.

Nutrition Information for Fruit & Superfood Parfaits:

• Serving Size: 1 parfait (approx. 1 cup yogurt with toppings)
• Estimated Nutrition per Serving:
  • Calories: 220
  • Protein: 25g
  • Carbohydrates: 15g
  • Fat: 8g
  • Fiber: 7g
  • Sugars: 10g (natural)​

Recipe 3: White Bean & Chickpea Salad with Honey Mustard Dressing

I love beans and I think you probably need to eat more of them. They are so easy, cheap, versatile, packed with protein and fiber and they add so much density to a salad making it more filling.

This recipe is protein-packed, super easy to throw together, and it’s honestly the kind of thing I love having in the fridge for quick lunches or a “don’t-make-me-cook” meal. It’s hearty, fresh, and just the right balance of tangy + creamy + crunchy.

Grocery List for White Bean & Chickpea Salad:

• 1 can white beans (butter beans, cannellini, or pinto)
• 1 can chickpeas
• Cherry tomatoes
• Cucumbers
• Fresh spinach (optional)
• Sun-dried tomatoes
• Mozzarella balls (ciliegine)
• Dijon mustard
• Honey
• Olive oil
• Garlic
• 1 lemon
• Greek yogurt (optional, but makes the dressing a little thicker and creamier)
• Red pepper flakes (optional)
• Salt + pepper

Here’s what I used:

• 1 can white beans (I had butter beans on hand, but cannellini or even pinto beans would work perfectly)
• 1 can chickpeas
• 1 cup halved cherry tomatoes
• 1-2 small cucumbers, diced (here is the veggie chopper I use)
• A big handful of spinach (because I needed to use it up — totally optional if you want this to be more of a crunchy, not leafy, salad)
• ¼ cup sun-dried tomatoes (adds a punch of flavor)
• ½ cup mozzarella balls (those cute little ciliegine ones)

Honey Mustard Dressing:

Whisk together:

• ⅓ cup Dijon mustard
• ¼ cup honey
• ¼ cup extra virgin olive oil
• 1 clove garlic, mashed into a paste (or finely minced)
• Juice of 1 lemon (~¼ cup)
• 1/4 cup Greek yogurt (optional)
• Red pepper flakes (optional, for a little heat)
• Salt + pepper to taste

Pour the dressing over your salad, give it a good toss, and let it sit in the fridge for a bit so the flavors can do their thing.

Honestly, this one tastes even better the next day.

Nutrition Information for White Bean & Chickpea Salad:

Serving Size: 1.5 cups

Servings: 4

Estimated Nutrition per Serving:

• Calories: 350
• Protein: 20g
• Carbohydrates: 30g
• Fat: 8g
• Fiber: 10g

Recipe 4: Simple Spaghetti with Meat Sauce

This one’s a classic — but made a little more mom-life friendly. It’s quick, cozy, and high in protein (thank you, pasta aisle upgrades). I used Banza this time, but Barilla’s Protein+ tastes just like the real thing and is a great option for picky eaters.

Also, you guys always ask about the pans I use. In this reel, I used the Perfect Pot from Our Place and the Always Pan 2.0 from Our Place.

Grocery List for Spaghetti with Meat Sauce:

Ingredients:

• ¼ cup extra virgin olive oil
• 1 cup chopped onions
• 6 cloves garlic, minced
• 1 tsp salt (for the garlic/onion mix)
• 300g (or 10 oz) ground beef
• 1 tsp salt (for the meat)
• ¼ tsp cinnamon
• ¼ tsp 7 spice (or sub with a mix of: allspice, cumin, coriander, paprika, black pepper, cinnamon, cloves)
• ¼ tsp black pepper
• 1 (6 oz) can tomato paste or 1 (15 oz) can tomato sauce
• 4 liters water
• 1 tbsp salt (for pasta water)
• 1 lb or 500g protein pasta (I used Banza chickpea spaghetti)
• Grated parmesan cheese (for topping)

Instructions:

1. In a large pan, heat the olive oil over medium-high heat. Add the onions and sauté for about 3 minutes, until soft and fragrant.
2. Add in the garlic and 1 tsp salt, then stir in the ground beef. Sprinkle in the cinnamon, 7 spice (or sub blend), and black pepper. Cook until the meat is browned and cooked through — about 3–4 minutes.
3. Stir in your tomato paste or sauce and cook for another minute.
4. While the sauce simmers, boil your pasta in a large pot, according to package instructions. Make sure to salt your water (don’t skip this step!).
5. Before draining the pasta, scoop out 2 cups of the boiling pasta water and set aside. Drain the pasta and add it straight into the sauce.
6. Pour in 1 cup of the hot pasta water and let everything simmer together for 2–3 minutes. If it looks dry, add more pasta water until it’s saucy and silky.
7. Top with grated parmesan and serve warm.

Nutrition Information for Spaghetti with Meat Sauce:

• Serving Size: 1.5 cups
• Servings: 6
• Estimated Nutrition per Serving:
• Calories: 400
• Protein: 38g
• Carbohydrates: 35g
• Fat: 15g
• Fiber 10 g (this will depend on the pasta you use)

Wrap-Up for this week’s Sunday meal Prep

That wraps up this week’s meal prep! These recipes are designed to be simple, fresh, and perfect for the warmer days ahead. I hope they make your week a little easier and a lot more delicious.​

I’d love to see your creations and hear your thoughts! Feel free to share your meal prep photos and tag me on Instagram at @themomnutritionist. Your feedback means the world to me, and I always enjoy seeing how you make these recipes your own.​

If you have any questions, suggestions, or just want to say hi, drop a comment below or reach out on Instagram. 

Happy prepping, and see you next week! 💛

Incase you missed the other Sunday meal prep blog posts (and make sure you go to my Instagram to check out the corresponding reel I posted for each blog post).

More Sunday Meal Prep Blog Posts:

• Sunday Meal Prep: 4/13/25
• Sunday Meal Prep: 4/20/25