My Weekly Meal Prep Process

Written By Lisa Daronatsy Kiyindou

On the Menu This Week:
🍒 Berry Cherry Cardamom Breakfast Bread
🍳 High Protein Egg Soufflé
🥗 Warm Fall Salad with Garlic Chicken
🥘Goat Cheese Meatloaf with Mushrooms & Green Beans

What healthy looks like isn’t the same for everyone. For me, it’s less about strict rules and more about systems that make life feel easier and more intentional. Meal prep is one of those systems. It helps me eat in a way that supports my energy and priorities without adding stress or pressure to be perfect. The goal isn’t to have everything figured out, it’s to have meals that make the week a little more manageable.

This week’s menu is full of flavor, comfort and a reflection of how flexible “healthy” can be.

See what I made this week. ⬇️

🍳Breakfast

🍒 Berry Cherry Cardamom Breakfast Bread

This breakfast bread feels a little indulgent but fits perfectly into a practical meal prep plan. The combination of berries, cherries, and cardamom brings a warm and bright flavor to busy mornings.

See the full recipe here


🍳 High Protein Egg Soufflé

Simple, high-protein, and ready to go for the week.

See the full recipe here

🥗Lunch

🥗 The Perfect Warm Fall Salad with Garlic Chicken

This salad tastes like fall in a bowl. It’s hearty, flavorful, and easy to batch for the week. The oven does most of the work, which means you can focus on prepping other meals while everything roasts. Add fresh kale everyday and this one will be your new fave!

See the full recipe here

🥘Dinner

🥘Goat Cheese Meatloaf with Mushrooms & Green Beans

A lighter take on a comfort classic. The goat cheese adds richness and moisture, while the veggie sides keep the meal balanced and simple.

See the full recipe here.

🛒 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

  • Butternut squash

  • Mini zucchini

  • Carrots

  • Garlic

  • Bag of kale, pre-shredded and pre-washed

Protein & Dairy

  • Chicken breast

  • Ground turkey

  • Eggs

  • Cottage Cheese

  • Mascarpone cheese

  • Goat cheese

Frozen

  • Mixed berries

  • Cherries

  • Green beans

  • Mushrooms

Pantry

📝 My Final Thoughts

Healthy looks different for everyone, and that’s the point. What matters most is finding systems that support your life, not the other way around. For me, meal prep is not about control or perfection. It is about care, ease, and consistency.

If you are ready to find what healthy looks like for you, explore my Meal Prep Perspective E-book for realistic strategies and meal prep systems that fit your life. Or, if you want more personalized support, learn how to work with me directly.

🤗 Feel free to watch the full process on YouTube.

Let’s create something lovely!

💗Lisa

Lisa Daronatsy Kiyindou
Next

The Perfect Warm Fall Salad Recipe