Meal Prep That Feeds More Than Just Your Body
Lisa standing beside all of the finished meal prep meals
My Meal Prep Process
Breakfast Sheet Pan Quesadillas, High-Protein Sugar Snap Pea Salad, Flank Steak with Mushroom & Green Beans
Meal prep is not just about feeding myself. It is one of the most powerful systems I use to support how I care for others. It creates space, reduces decision fatigue, and makes nourishment feel joyful instead of rigid. By building intentional strategies that are repeatable and realistic, I am able to move through the week with more presence, more energy, and more ease.
This week’s meals are rooted in simple prep, satisfying flavors, and nutrient-dense ingredients. Whether you are caring for a busy family, building something big, or just trying to stay grounded, this kind of prep creates a foundation that holds you through it all.
Here is what I prepped this week and how you can make it work for you.
Breakfast: Sheet Pan Quesadillas
These are hearty, flavorful, and surprisingly easy. I used habanero lime tortillas from Trader Joe’s (so good), and made a seasoned ground chicken mixture that tastes like breakfast sausage but without the weird texture or ingredients that never sit right with me. I added kale and eggs for a full, nourishing breakfast that reheats well.
Ingredients:
Flour tortillas (I used habanero lime from Trader Joe’s)
Eggs
Kale
Ground chicken
Splash of maple syrup
Everything but the Bagel seasoning
Lunch: High Protein Sugar Snap Pea Salad
This is the kind of salad you actually look forward to. It’s crunchy, full of plant protein, and dressed in the miso vinaigrette I can’t stop making. It includes shredded cabbage and cruciferous crunch for texture, and the sugar snap peas add that sweet crisp bite. I top mine with sesame seeds from a local NYC spice shop I love (shoutout SOS Chefs).
Ingredients:
Sugar snap peas
Ground turkey
Shredded cabbage
Cruciferous crunch (kale, Brussels sprouts, cabbage mix)
Edamame
Miso dressing (miso paste, sesame oil, rice wine vinegar, soy sauce)
Optional topping: specialty sesame seeds
Dinner: Garlic Grilled Flank Steak with Green Veggies
Dinner this week is grilled garlic flank steak served with a simple sauté of mushrooms, green beans, and peas. It’s savory, earthy, and quick to reheat. This is one of those meals that feels like a restaurant dinner but is incredibly simple to throw together when prepped ahead.
Ingredients:
Flank steak
Garlic salt
Frozen mushrooms
Frozen mushroom medley
Frozen green beans
Frozen peas
Salt & Pepper
Snacks: Yogurt Cups and Stuffed Dates
Snacks don’t have to be boring, and they also don’t have to be overthought. I keep things flexible. This week I prepped two of my favorites:
Yogurt Cups with frozen cherries. I always use frozen fruit when prepping ahead because fresh fruit tends to get moldy if it sits too long.
Stuffed Dates with peanut butter, pistachios, and dark chocolate. I store my pistachios in the freezer to protect the healthy fats from oxidation.
Ingredients for Yogurt Cups:
Yogurt (I use full fat or Greek, depending on the week)
Frozen cherries
Ingredients for Yogurt Cups:
Medjool dates
Peanut butter
Pistachios
Dark chocolate
Bonus: Cold Brew for the Week
I always start my prep with cold brew. It’s a small ritual that signals I’m getting ready to take care of myself for the week ahead. I use a cold brew maker that makes a big batch — enough for six days of iced coffee bliss. Cold Brew Maker I Use linked here
Ingredients:
Ground coffee
Filtered water
Shopping List
To make things even easier, here’s a full list of everything I used this week, grouped by grocery store sections so you can shop faster.
Produce
Kale
Shredded cabbage
Edamame (frozen or fresh)
Cruciferous crunch mix (or individual kale, Brussels sprouts, cabbage)
Sugar snap peas
Green beans
Mushrooms
Garlic
Medjool dates
Frozen cherries
Protein
Ground chicken
Ground turkey
Flank steak
Dairy & Eggs
Eggs
Yogurt (Greek or full fat, depending on your preference)
Grains and Bread
Flour tortillas (like the habanero lime ones from Trader Joe’s)
Pantry Staples
Peanut butter
Pistachios (store in the freezer if possible)
Dark chocolate
Miso paste
Sesame oil
Rice wine vinegar
Soy sauce
Maple syrup
Everything but the bagel seasoning
Ground coffee
Optional / Specialty
Specialty sesame seeds (like the ones from SOS Chefs NYC)
My Final Thoughts
Meal prep is not about having perfectly stacked containers or following rigid food rules. It is about creating a rhythm that supports your life. One that helps you feel more grounded, less scattered, and more present in your day-to-day. It is a form of care that nourishes both body and mind.
If you are ready to build a sustainable routine that gives you more time, more energy, and more nourishment, I would love for you to subscribe to my YouTube channel and explore my Meal Prep E-Book for even more support.
Let’s make meal prep feel joyful, practical, and personal. See you next time.