Sunday Meal Prep: 5/11/25

Hi Friends,

I’m so glad you’re here for another Sunday meal prep post!

First things first—Happy Mother’s Day to all the amazing mamas out there. No matter how you’re celebrating (or not) this year, I hope you feel loved and appreciated.

Let me know in the comments how you’re celebrating today or what you asked for—rest, coffee in bed, a solo night away? I’d love to hear it! I need ideas so I can start prepping my husband for next year’s Mother’s Day lol.

Now, a quick update before we dive into this week’s Sunday meal prep. I want to apologize for skipping last week’s post. We were out of town for the kids’ lacrosse and hockey tournaments, and it was nonstop—games all day, every day. Meal prep just wasn’t going to happen, and we ended up eating out a lot.

But you know what? That’s okay. Life happens. Some weeks, things don’t go as planned—and in those moments, the best thing you can do is give yourself grace. You won’t always be able to cook every meal from scratch or prep the perfect week ahead, and that doesn’t mean you’ve failed. We’re all doing the best we can, and sometimes that looks like fast food in the car and a fridge full of leftovers.

The key is to pick up where you left off and keep moving forward.

This week, I’m back in the kitchen and ready to prep some easy, nourishing meals to help us reset. Here’s what I’m making…

Let’s Talk Details

Baked Feta Eggs + Sautéed Veggie Wraps (Breakfast)

This is the kind of breakfast that makes me feel like I have my life together—even when I definitely don’t. I toss feta in a small baking dish, crack some eggs right over it, and let the oven do its thing. While that’s baking, I usually either sauté whatever veggies I have on hand, or I just add them in raw if I don’t have time for this extra step. Wrap it all up in a whole wheat tortilla, maybe add a dash of hot sauce, and you’ve got a breakfast you can be excited about eat! Bonus: it reheats perfectly.

Banana Protein Muffins (Breakfast/Snack)

These are soft, not-too-sweet, and surprisingly filling. This recipe is so versatile. You can add in a scoop of protein powder to really up the protein, but I chose not to this time. I love these for breakfast with coffee or tossed in my bag as a snack.

Beef, Sweet Potato & Cottage Cheese Bowls (Lunch/Dinner)

You’ve seen this one before. It’s just so good and so easy. Ground beef seasoned with taco seasoning, roasted sweet potatoes until caramelized, then everything gets layered with avocado, some cottage cheese and hot honey. They’re super satisfying, and keep me full all afternoon long.

High-Protein Creamy Pesto Pasta Salad (Lunch/Dinner)

One of my favorite Sunday meal prep recipes is a pasta salad. I find these to be super easy and filling and they can really help use a lot of the veggies you already have on hand. For this one, I used whole wheat pasta, but you can add any pasta you want. You can also add protein pasta for a boost of protein. The dressing takes two minutes: few spoonfuls of creamy Greek yogurt, lemon juice, pesto (I usually just buy this from Costco…*gasp* but feel free to make your own).

Kitchen Tools/ Equipment/ Containers I used

• Linen Apron (mine is from HomeGoods, but here is similar)
• Yellow baking dish (thrifted, but use this one for more precise portioning)
• Carbon Steel Griddle
• Plastic storage containers
• Veggie chopper
• Silver & Gold Pan
• Large & small storage containers
• Small blender (they don’t make the one I use anymore, but this one is a great option. I have it and love it)
• Muffin tin
• Griddle
• Beige pan
• Green Pot
• Glass storage containers

Recipe 1: Baked Feta Eggs + Sautéed Veggie Wraps

This breakfast wrap is so perfectly balanced and great for meal prep. Creamy, salty feta meets jammy baked eggs, layered with sautéed veggies and a slice of turkey for bonus protein—all wrapped in a whole wheat tortilla. It’s quick, satisfying, and perfect for meal prep.

Servings

Makes about 4–6 wraps, depending on how full you stuff them.

Grocery List

• Eggs (6–8)
• Feta cheese (block or crumbled, ~7–8 oz)
• Olive oil
• Butter (for greasing dish)
• Whole wheat tortillas
• Turkey slices. I don’t eat deli meat often but when I do, I buy the Applegate brand. Look for ones made without nitrites, nitrates, added colors & flavors to make a healthier choice.
• Yellow squash
• Bell peppers (any color – I used red, yellow, orange)
• Mushrooms
• Green onion
• Fresh spinach
• Arugula
• Salt & black pepper

Ingredients

• 4–6 whole wheat tortillas
• 1 tsp butter (for greasing)
• 3/4 cup crumbled feta or 7–8 oz block of feta
• 6–8 eggs
• 1 tbsp olive oil
• 1/2 yellow squash, diced
• 1/2 bell pepper, chopped (if using multiple colors, dice about 1/4 of one each)
• 1/2 cup mushrooms, sliced
• 2 green onions, chopped
• 1 handful spinach
• 1 handful arugula
• 4–6 slices turkey
• Salt & black pepper, to taste

Instructions

1. Preheat oven to 400°F.
2. Grease an 8×8” baking dish with softened butter.
3. Add feta (crumbled or whole block) to the center of the dish.
4. Crack eggs around the feta. Drizzle with olive oil, and season with salt and black pepper.
5. Bake for 20–22 minutes, or until most of the eggs are just set (a little runny in the center is okay—they’ll keep cooking once stirred).
6. Once out of the oven, gently stir the eggs and feta together with a fork until creamy.
7. While the eggs bake, sauté your veggies:
   • In a hot pan with a drizzle of olive oil, cook the squash, bell peppers, mushrooms, and green onions until soft.
   • Stir in spinach and arugula at the end just until wilted.
8. Assemble wraps:
   • Lay out a tortilla, add a scoop of the baked feta eggs, a generous spoonful of sautéed veggies, and a slice of turkey.
   • Wrap tightly and optionally roll in parchment paper for a quick grab-and-go option.

Meal Prep Tips

• Wraps will keep in the fridge for up to 4 days.
• Store them individually wrapped in parchment or foil for easy reheating.
• To reheat: microwave 30–45 seconds or toast in the air fryer.
• If you like spice, add a smear of harissa or a few dashes of hot sauce before rolling.

Why You’ll Love This Recipe

• It’s high-protein and veggie-packed without feeling heavy.
• You can prep everything ahead for the week.
• Customizable for your fridge’s mood—throw in any veggie combo you love.

Substitutions & Notes

• Dairy-Free? Sub the feta with a plant-based feta alternative or a few spoonfuls of dairy-free cream cheese.
• No turkey? Leave it out, or sub with sliced tofu, tempeh bacon, or smoked salmon.
• No tortillas? These work great in a bowl format too—serve the eggs and veggies over brown rice, quinoa, or greens.

Nutrition Information for Baked Feta and Eggs with Veggies Wrap

Serving Size: 1 wrap
Servings: 4
Estimated Nutrition per Serving:

• Calories: 310
• Protein: 27g
• Carbohydrates: 24g
• Fat: 8g
• Fiber: 7g (varies depending on the wrap and vegetables used)

Recipe 2: Banana Protein Muffins

These muffins are fluffy, naturally sweetened, and packed with fiber—perfect for breakfast on the go or a mid-day snack with an extra cup of coffee.

Servings

Makes 12 regular-sized muffins

Grocery List

• Bananas (3 ripe)
• Eggs
• Greek yogurt
• Vanilla extract
• Old-fashioned oats or oat flour
• Baking powder
• Baking soda
• Dark Chocolate chips

Ingredients

• 3 ripe bananas
• 2 eggs
• 3/4 cup Greek yogurt
• 1 tsp vanilla extract
• 2 cups oats (or 2 cups oat flour)
• 2 tsp baking powder
• 1 tsp baking soda
• Chocolate chips (measure with your heart)

Instructions

1. Preheat oven to 350°F and grease or line a muffin tin.
2. In a large bowl, mash the bananas until smooth. Add in eggs, Greek yogurt, and vanilla. Stir until just combined.
3. If using whole oats, blend them into a fine flour using a blender or food processor.
4. Add oat flour, baking powder and baking soda to the banana mixture. Stir gently until just incorporated—don’t overmix!
5. Fold in chocolate chips.
6. Scoop batter into prepared muffin tin. Top with extra chocolate chips if you’re feeling fun (always yes).
7. Bake for 14–18 minutes, or until a toothpick comes out clean or with just a few moist crumbs.
8. Let cool in the pan for 5–10 minutes before transferring to a wire rack.

Meal Prep Tips

• Store muffins in an airtight container at room temperature for 2–3 days, or refrigerate for up to 5 days.
• These freeze beautifully! Wrap individually and freeze up to 3 months. Reheat in the microwave or toaster oven.
• Great as-is or sliced in half and topped with Greek yogurt, almond butter or peanut butter.

Why You’ll Love This Recipe

• Naturally sweetened and kid-approved
• Full of fiber
• Comes together in one bowl (and one blender, if needed)
• Freezer-friendly and lunchbox-ready

Substitutions & Notes

• Dairy-free? Use a plant-based yogurt like coconut or almond, and opt for dairy-free chocolate chips.
• Gluten-free? These are naturally gluten-free if you use certified gluten-free oats.
• Extra protein? Add in a scoop of protein powder.
• No blender? Use store-bought oat flour or pulse oats in a food processor until fine.

Nutrition Information for Chocolate Banana Protein Muffins:

Serving Size: 1 muffin
Servings: 12
Estimated Nutrition per Serving:

• Calories: 110
• Protein: 7g
• Carbohydrates: 22g
• Fat: 4g
• Fiber: 4g (will vary based on oat type and chocolate chips)

Beef, Sweet Potato & Cottage Cheese Protein Bowls

If you’re looking for that meal prep recipe that checks all the boxes — high-protein, satisfying, easy to throw together, and actually delicious — this one’s for you. I’ve been making some version of these sweet potato protein bowls on repeat, and they never disappoint.

You’ve got caramelized roasted sweet potatoes, perfectly seasoned ground beef, cool and creamy cottage cheese, and a little drizzle of spicy honey or chili crisp if you’re into it. Every bite hits that savory-sweet spot. Perfectly balanced and keeps you full and energized all afternoon.

How Many It Serves:

Makes 4 bowls, perfect for lunches, dinners, or grab-and-go meal prep.

Grocery List

• 1 lb lean ground beef (85% or 90%)
• 2 medium sweet potatoes
• 2 ripe avocados
• 2 cups cottage cheese (low-fat or full-fat)
• Taco seasoning (store-bought or homemade)
• Olive oil
• Honey + chili flakes or chili crisp
• Salt & pepper (optional)

Ingredients:

• 2 medium sweet potatoes, peeled and diced into ½-inch cubes
• 2 tbsp olive oil, divided
• 2 tbsp taco seasoning, divided
• 1 lb ground beef
• 2 cups cottage cheese (about ½ cup per bowl)
• 2 avocados, sliced (add fresh when ready to eat)
• 1 tbsp honey + 1 tsp red chili flakes (or chili crisp) for drizzling

Instructions:

1. Roast the Sweet Potatoes
Preheat oven to 425°F. Toss sweet potatoes with 1 tbsp olive oil and 1 tbsp taco seasoning. Spread out on a sheet pan (or a carbon steel griddle if you have one) and roast for 20–25 minutes, flipping halfway, until golden brown and crisp on the edges.

2. Cook the Ground Beef
Heat remaining 1 tbsp olive oil in a large skillet over medium heat. Add the ground beef, breaking it up with a wooden spoon. Sprinkle with remaining taco seasoning and cook until browned and fully cooked through (about 8 minutes).

3. Make the Hot Honey (Optional but Recommended)
In a small bowl, combine 1 tbsp honey with 1 tsp chili flakes. Let it sit while everything cooks — the longer it sits, the spicier it gets. Or just use your favorite chili crisp!

4. Assemble the Bowls
Layer ¼ of the sweet potatoes and ¼ of the ground beef into each bowl or container. When you’re ready to eat, top with ½ an avocado, ½ cup cottage cheese, and a drizzle of hot honey or chili crisp.

Meal Prep Tips:

• Store the beef and sweet potatoes together in airtight containers. Add cottage cheese and avocado fresh before serving.
• These keep well in the fridge for up to 4 days.
• Reheat the beef + sweet potatoes in the microwave, then add cold toppings for the best texture contrast.

Why You’ll Love This Recipe:

• About 40g of protein per bowl using real food ingredients.
• Easy, one-pan meal prep.
• Balanced with protein, fiber, healthy fats, and complex carbs.
• Versatile enough to adjust based on what’s in your fridge.

Substitutions & Customizations:

• Dairy-free? Sub cottage cheese for a drizzle of cashew cream, dairy-free yogurt, or hummus.
• No beef? Use ground turkey, chicken, or lentils.
• More greens? Add a handful of spinach or arugula to the bowls.
• Don’t like sweet potatoes? Swap sweet potato for roasted cauliflower or broccoli.

Nutrition Information for High-Protein Sweet Potato Bowls:

Serving Size: 1 bowl
Servings: 4
Estimated Nutrition per Serving:

• Calories: 520
• Protein: 40g
• Carbohydrates: 27g
• Fat: 15g
• Fiber: 6g (varies depending on toppings and veggies used)

Creamy Pesto Pasta Salad (Protein-Packed + Meal-Prep Friendly)

This creamy pesto pasta salad is one of my go-to meal prep lunches. It’s protein-packed, full of flavor, and holds up well in the fridge without getting soggy. Made with a creamy yogurt-based pesto dressing, two types of beans, and a mix of crunchy veggies—it’s balanced, satisfying, and so easy to customize.

How Many It Serves:

This recipe makes 5 meal-prep bowls. Perfect for weekday lunches that hold up well in the fridge.

Grocery List:

• Whole wheat pasta (I use Barilla whole wheat or use Barilla’s Protein + penne pasta for extra protein)
• Greek yogurt
• Green pesto
• Lemon
• 1 can pinto beans (sodium free)
• 1 can red kidney beans (sodium free)
• Grated Parmesan cheese
• Cherry tomatoes
• Broccoli florets
• Frozen peas
• Green onions (2)
• Fresh spinach and/or arugula
• Optional: Fresh basil (if you want to add extra herbs)

Protein (Optional):

• Cooked chicken breast, salmon, tuna, or tofu (about 5–6 oz)

Ingredients

For the salad:

• 1/2 package dry whole wheat pasta (like rotini or penne)
• 1/2 cup cherry tomatoes, halved
• 1/2 cup frozen peas, thawed
• 1/2 cup small broccoli florets
• 1/2 cup canned pinto beans (no sodium), rinsed and drained
• 1/2 cup canned dark red kidney beans (no sodium), rinsed and drained
• 2 green onions, thinly sliced
• Handful of fresh spinach or arugula
• Optional: 5–6 oz cooked chicken or protein of choice

For the dressing:

• Zest of 1 lemon + juice from half a lemon
• 2 tablespoons green pesto
• 3 tablespoons thick plain Greek yogurt
• 2 tablespoons grated Parmesan cheese
• Salt and pepper to taste

Instructions

1. Cook the pasta:
   Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente. Drain and rinse with cold water to stop the cooking. Set aside to cool.
2. Make the dressing:
   In a bowl, whisk together the Greek yogurt, pesto, lemon zest, lemon juice, and Parmesan cheese. Add salt and pepper to taste. You want it bright, tangy, and creamy.
3. Prepare veggies and beans:
   While the pasta cools, rinse and drain the beans. Chop broccoli into bite-sized florets, halve cherry tomatoes, thaw peas under running water, and slice the green onions.
4. Assemble the salad:
   In a large mixing bowl, combine the cooled pasta with the beans, broccoli, peas, cherry tomatoes, green onions, spinach or arugula, and any other add-ins. Toss gently.
5. Add the dressing:
   Pour the dressing over the pasta salad and toss everything to coat well. Sprinkle with additional Parmesan if desired.

Meal Prep Tip:

This salad stores well in airtight containers for up to 3 days in the fridge. If packing for lunch, save a little extra dressing on the side and stir it in just before eating to keep it extra creamy and fresh.

Why You’ll Love This Creamy Pesto Pasta Salad:

• High in plant-based protein and fiber
• Balanced with complex carbs and healthy fats
• No sogginess — it holds up great in the fridge
• Bright, fresh, and creamy without mayo
• Packed with flavor and texture in every bite

Recipe Notes & Customizations:

• Add a protein boost: Use grilled chicken, shrimp, tofu.
• Want it dairy-free? Use a dairy-free yogurt and skip the Parmesan or sub in nutritional yeast.
• Add more greens: Mix in kale or chopped romaine for extra crunch.
• Short on time? Use store-bought pesto and pre-chopped veggies.

Nutrition Information for Creamy Pesto Pasta Salad:

Serving Size: 2 cups
Servings: 4
Estimated Nutrition per Serving:

• Calories: 380
• Protein: 35g
• Carbohydrates: 40g
• Fat: 12g
• Fiber: 16g (depends on pasta and added veggies)

Wrap-Up for this week’s Sunday Meal Prep

That’s a wrap on this week’s Sunday meal prep! Hopefully these recipes help keep you nourished and balanced while saving you lots of time during the week.

Meal prep doesn’t have to be complicated — just a little planning and a few simple recipes can go a long way. These four recipes are packed with fiber, protein, and flavor to keep you full, focused, and feeling good.

Let me know in the comments or DMs what you’re prepping this week — and if you try any of these recipes, tag me @momnutritionist so I can see! 💛

xx Ayat

More Sunday Meal Prep Blog Posts:

• Sunday Meal Prep: 4/13/25
• Sunday Meal Prep: 4/20/25
• Sunday Meal Prep: 4/27/25