Sunday Meal Prep: 5/18/25

Hi friends!

The sun is finally making its way back into our lives here in Michigan, and honestly, the difference in my mood is instant. We’re talking open windows, iced drinks, and reading fairy p**n on the patio HAHAHA (mom if you just read that, no you didn’t).

So anyways with the weather warming up (PS this was written before this weekend’s storms & tornadoes humbled us), I’ve been craving meals that feel lighter, fresher, and more nourishing — the kind of Sunday meal prep that doesn’t weigh you down but still keeps you full, happy and snatched all week.

D’you know what I mean?

I’ve got a trip to Lebanon coming up very soon (!!!) and I want to feel my best — glowing skin, energized, and all that good stuff. So we’re leaning into meals that feed you and your skin. Think: “drink your retinol” juice, and that viral ribbon carrot salad that has me reaching for it instead of a bag of chips (this recipe I did not film because the power has been out all weekend but I’ll make it as a separate video soon!)

So if you’re in the mood for a reset, a glow-up, or just want to feel like a functioning adult come Monday, let’s get into this week’s Sunday meal prep.

It’s colorful, nutrient-packed, and easy enough to not feel like a chore.

Let’s get into it…

Kitchen Tools/ Equipment/ Containers I used:

• Oxo Peeler
• Chia Seed Pudding Containers
• Turkish Eggs Round Containers
• Cold Press Juicer
• Glass Juice Bottles
• Rice & Chicken Containers
• Frying Pan
• Sauce Pan
• Frying Pan (the one I used for the chicken & peppers)

What I Prepped for this Sunday Meal Prep:

Here’s everything I prepped for this week’s Sunday Meal Prep menu:

• Mango Coconut Chia Seed Pudding 
• Turkish Eggs
• “Drink your Retinol” Juice Shots 
• Rainbow Ribbon Carrot Salad with Edamame 
• Chicken and Rice Bowls and black beans and Sautéed veggies

Mango Coconut Chia Seed Pudding

This Mango Coconut Chia Seed Pudding is the kind of recipe that tastes like a vacation, except it’s in a jar.

This recipe is light, tropical, protein-packed, and makes the perfect addition to your Sunday meal prep lineup — especially if you’re in your “glow from the inside out” era.

Grocery List

• Chia seeds
• Milk of choice (I used lactose-free dairy for the boost in protein, but feel free to sub with almond, oat, coconut, etc.)
• Frozen or fresh mango
• Greek yogurt (I use Kirkland 0% fat)
• Unsweetened coconut shreds
• Optional: sweetener of choice (maple syrup, honey, stevia) but I think the sweetness from the mango adds enough sweetness

Serves

Recipe makes approximately 4 servings (depending on how big your jars/containers are).

Ingredients

For each serving:

• 2 tbsp chia seeds
• 1/2 cup mango mixture
• 1 tsp sweetener of choice (optional)
• Greek yogurt (for topping)
• Fresh mango chunks (for topping)
• Unsweetened coconut shreds (for topping)

Mango Mixture (makes ~2 cups):

• 2 cups milk of choice
• 1 cup mango (frozen or fresh)

Instructions

1. In a blender, combine the milk and mango. Blend until smooth and creamy.
2. In individual containers or jars, add 2 tbsp chia seeds each.
3. Pour about 1/2 cup of the mango mixture into each container.
4. Optional: Add 1 tsp sweetener of choice if you like it a little sweeter.
5. Stir really well so the chia seeds don’t clump.
6. Pop the containers in the fridge and let them set for at least 4 hours, or ideally overnight.
7. Before serving, top with a spoonful of Greek yogurt, some fresh mango chunks, and a sprinkle of coconut shreds.

Why I Love This Recipe as a Dietitian

This chia seed pudding checks all the boxes. It’s rich in protein, fiber and omega-3s from the chia seeds, gives you that tropical mango flavor without added sugar, and the Greek yogurt adds a boost of protein to keep you full.

Customizations & Tips

• Make it vegan by using plant-based milk and coconut or soy yogurt.
• Add collagen or protein powder to the mango blend if you want even more of a protein boost.
• Switch up the fruit – pineapple, peach, or even papaya would work beautifully.
• Layer it in a jar like a parfait if you want to feel fancy mid-week.
• Make a big batch of the mango mixture and store it in the fridge for smoothies, too!

Nutrition Information (per serving, approximate):

• Calories: 200
• Protein: 15g
• Carbohydrates: 20g
• Fiber: 8g
• Added sugar: 0g (unless sweetener is added)

Prepped Turkish Egg Pots

If you’re looking to level up your Sunday meal prep without falling into another “sad boiled egg and toast” routine, these Turkish Egg Pots are about to be your new favorite thing.

This recipe is so delicious and it’s one of my personal favorites when I’m in the mood for something a little different.

Grocery List

• 6 large eggs
• 3 cups Greek yogurt
• Fresh dill
• 1 garlic clove
• butter
• Harissa paste or chili paste
• Olive oil
• Toasted bread, for serving (I use fermented sourdough bread from StoneHouse Bread)

Serves

3 servings (1 container = 2 eggs + yogurt + spiced butter)

Ingredients

• 6 large eggs
• 3 cups thick yogurt (strained-style like Greek yogurt; avoid runny yogurt)
• 1 garlic clove, finely grated
• Handful fresh dill, chopped
• Pinch of salt (to taste)
• 1 tbsp butter
• 1 tbsp olive oil
• 1 tbsp harissa paste
• Optional: extra dill and toast, for serving

Instructions

1. Boil the eggs:
   Bring a pot of water to a boil. Gently lower in the eggs and cook for 6 minutes for runny eggs or 8 minutes for hard boiled eggs. Immediately transfer them to an ice bath for 3 minutes. Peel and store in a bowl of warm water until ready to assemble.
2. Make the yogurt base:
   In a bowl, mix yogurt with garlic, chopped dill, and a pinch of salt. Taste and adjust seasoning to your preference. This is the creamy base.
3. Make the spiced butter:
   In a small saucepan, melt butter with olive oil, harissa or chili paste. Let it get foamy and aromatic, then remove from heat.
4. Assemble:
   Divide the yogurt mix between 3 containers. Add in 2 peeled eggs per container (leave them whole — they’ll stay fresh longer). Drizzle with a spoonful of the harissa butter — or store it separately and reheat before drizzling during the week.
5. Store:
   Refrigerate for up to 3 days. When ready to eat, let the container sit at room temperature for about 15 minutes and enjoy with warm, toasty bread for dipping. 

Why I Love This Recipe as a Dietitian

You’re getting 35g of protein per serving, healthy fats, and a great balance of probiotics and anti-inflammatory benefits. It’s also a much more exciting way to get in your protein than another plain hard-boiled egg. Plus it’s easy. It does take a few extra steps than the usual hard boiled eggs, but so worth it!

Customizations & Tips

• Use labneh or skyr if you like a thicker, tangier yogurt.
• Spice it up: Add a pinch of cumin or smoked paprika to the butter.
• Don’t skip the ice bath for the eggs — it makes peeling 100x easier.
• If the yogurt gets a little watery in the fridge — totally normal. Just give it a quick stir!

Nutrition Information (per container, approximate):

• Calories: 250
• Protein: 35g
• Carbohydrates: 3g
• Fiber: 2g
• Added sugar: 0g

“Drink Your Retinol” Juice Shots

This little glow-up in a glass is the perfect recipe for these warmer months. Hopefully Michigan gets the memo soon that it’s almost summer though – it’s mid-May and it’s STILL COLD ugh.

These carrot-lemon-ginger-turmeric juice shots are packed with nutrients that support skin health, digestion, and immunity.

Grocery List

• 6-8 large carrots
• 2 lemons, peeled
• 1 large orange, peeled
• 3–4 inches fresh ginger
• 1–2 inches fresh turmeric
• Pinch of black pepper (helps your body absorb the curcumin in turmeric)

Serves

5-6 juice glasses (approx. 8 oz each)

Ingredients

• 6-8 large carrots
• 2 lemons, peeled
• 1 large orange, peeled
• 3–4 inches fresh ginger
• 1–2 inches fresh turmeric
• Pinch of black pepper (helps your body absorb the curcumin in turmeric)

Instructions

1. Wash and prep all your produce. Peel citrus and scrub carrots, ginger, and turmeric (or peel if you’d like).
2. Juice everything using a juicer — start with the carrots, then ginger, turmeric, and finish with the citrus.
3. Add a pinch of black pepper and stir to combine — this boosts the absorption of curcumin (the active anti-inflammatory in turmeric).
4. Pour into small glass bottles or shot containers and store in the fridge for up to 5 days. You can also freeze extras in ice cube trays if needed.

Why I Love This as a Dietitian

Carrots are rich in beta-carotene (aka plant-based retinol) which the body converts to vitamin A — a key nutrient for skin health. Ginger and turmeric support digestion and reduce inflammation, while citrus delivers vitamin C to help build collagen.

Customizations & Tips

• No juicer? Use a blender, then strain through a cheesecloth or nut milk bag.
• Not a fan of turmeric? Start with a smaller piece and adjust to taste.
• Want it sweeter? Add another orange or a chunk of pineapple.
• Freeze extras in an ice cube tray and drop into water or tea for a zesty boost.

Nutrition Information (per 8 oz shot, approximate):

Will vary slightly based on carrot size + exact yield

• Calories: 25
• Vitamin A: Over 100% DV (from beta-carotene)
• Vitamin C: ~15% DV
• Sugar: ~3g (natural)
• Anti-inflammatory boost: ✅
• Skin glow potential: ✅✅✅

Rainbow Ribbon Carrot Salad

I made this with colorful carrots for extra antioxidants, but regular orange carrots will work just as well. This is one of those salads that feels light, crunchy, refreshing, and it gets better as it sits — so it’s ideal for Sunday meal prep.

Bonus: it pairs perfectly with my “drink your retinol” juice and checks the box for skin-loving, bloat-busting, nutrient-packed meals. We love a multitasking side.

Grocery List

• 4 large carrots (rainbow or regular)
• 2 cloves garlic
• 1 lime
• Soy sauce
• Rice vinegar
• Sesame oil
• Green onions
• Toasted sesame seeds
• 1 cup shelled edamame (frozen is fine — just thaw)
• Salt + pepper

Serves

3–4 servings 

Ingredients

• 4 large carrots, shaved into ribbons using a vegetable peeler
• 2 cloves garlic, minced
• Juice of 1 lime
• 3 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• Handful of chopped green onions
• 3 tbsp toasted sesame seeds
• 1 cup shelled edamame (thawed if frozen)
• Salt and pepper, to taste

Instructions

1. Use a vegetable peeler to shave the carrots into long, thin ribbons.
2. In a small bowl, whisk together lime juice, soy sauce, rice vinegar, sesame oil, and minced garlic.
3. Toss the carrot ribbons with the dressing until well coated.
4. Fold in chopped green onions, toasted sesame seeds, and thawed edamame.
5. Season with salt and pepper to taste. Let it sit for 10–15 minutes so the flavors can really soak in.
6. Store in an airtight container in the fridge for up to 3 days.

Why I Love This Recipe as a Dietitian

The combo of colorful carrots and protein-packed edamame makes this salad not just pretty, but balanced. You’re getting fiber, healthy fats, plant-based protein, and anti-inflammatory ingredients — basically a glow-up in a bowl.

Customizations & Tips

• No ribbon peeler? Julienne or grate the carrots.
• Add shredded cabbage or cucumber for extra crunch.
• Drizzle with a little extra sesame oil or add a splash of sriracha if you like a kick.
• This pairs beautifully with salmon, tofu, or grilled chicken.

Chicken and Rice Bowls (Spicy Seasoned Chicken with Cilantro Lime Rice)

So sorry the video was cut short here. The power went out in the middle of filming this recipe but will re-film this one soon!

Grocery List

• 2½ lbs boneless, skinless chicken thighs (you can use chicken breast if you prefer)
• Olive oil
• Onion powder
• Garlic powder
• Ground cumin
• Smoked paprika
• Dried oregano
• Chili powder
• Salt
• White rice (I used Basmati but Jasmine or brown rice would work great here too!)
• Chicken bone broth
• Fresh cilantro
• 2 limes
• Dried bay leaf
• 2 cans (15 oz) unsalted black beans
• Bell peppers (2)
• 1 large red onion
• Mayo or Greek yogurt
• Hot sauce

Servings

Makes 5 servings.

Ingredients & Instructions

Spicy Seasoned Chicken

Ingredients:

• 2½ lbs boneless, skinless chicken thighs
• 2 tbsp olive oil
• 1/4 tsp each: onion powder, garlic powder, cumin, smoked paprika, oregano
• 1/2 tsp each: chili powder, salt

Instructions:

1. Toss chicken with oil and all spices in a large bowl.
2. Place on wire rack and bake at 400°F for 30 minutes, or until internal temp hits 165°F OR cook stovetop until cooked through.
3. Let rest for 10 minutes, then slice.

Cilantro Lime Rice

Ingredients:

• 2 cups uncooked white rice (or grain of choice)
• 3 cups chicken bone broth
• ½ cup chopped cilantro
• 3 tbsp olive oil
• Juice of 1 lime
• 2 tsp salt
• 1 dried bay leaf

Instructions:

1. Add rinsed rice and broth to rice cooker or cook rice as you normally would. Top with bay leaf and cook.
2. Remove bay leaf, fluff rice, and stir in remaining ingredients.

Peppers & Onions

Ingredients:

• 2 bell peppers, thinly sliced
• 1 large red onion, thinly sliced
• 2 tbsp olive oil
• 1 tsp each: oregano, salt, pepper

Instructions:

1. Toss all ingredients in a bowl.
2. Sauté on high heat until tender and slightly charred.

Creamy Spicy Lime Sauce

Ingredients:

• ½ cup mayo or Greek yogurt
• Hot sauce (to taste)
• Juice of ½ lime

Instructions:
Mix all ingredients until smooth.

Assemble Containers:

In each container, add 1/2 rice on the bottom, then top with 1/2 cup chicken, 1/2 cup rinsed black beans, 1/4 cup peppers & onion mixture, and 2 tbsp creamy spicy lime sauce.

Why I Love This Recipe as a Dietitian

This is a balanced protein-rich bowl that checks all the boxes for energy, satiety, and flavor. You get:
✅ Protein (chicken + beans)
✅ Fiber (beans + peppers + rice)
✅ Healthy fats (avocado oil, optional mayo)

It’s also super customizable and ideal for meal prep.

Customizations & Tips

• Swap chicken thighs for breasts to reduce fat content.
• Use brown rice or quinoa for added fiber.
• Sub Greek yogurt for mayo in the sauce for extra protein.
• Turn this into burritos or taco bowls with tortillas.
• Want extra greens? Toss in spinach or shredded cabbage.

Wrap-Up for this week’s Sunday Meal Prep

With the weather warming up here in Michigan (kind of sort of), I’m all about lighter, nutrient-packed meals that give you that glow from the inside out.

From the refreshing Mango Coconut Chia Seed Pudding to the protein-rich Prepped Turkish Egg Pots, the vibrant Rainbow Ribbon Carrot Salad, my “Drink Your Retinol” juice shots, and the hearty Spicy Chicken and Rice Bowls — each recipe is designed to keep your week nourished, energized, and stress-free.

Whether you’re prepping for a busy week or just want to feel your best this summer, these recipes have you covered.

Happy prepping, friends!

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
• Sunday Meal Prep: 5/11/25