Lisa standing next to her completed meal prep

Menu This Week

Protein Coffee Cake, Sheet Pan Meatballs, Veggies with Maple Tahini Dressing and Hearty Lentil Soup

This week’s prep was colorful, hearty, and full of meals I actually want to eat.

🍞Breakfast: Protein Coffee Cake

This protein cake might be one of my favorite breakfast preps in a while. It’s soft and just sweet enough, with warm spices and a nice hit of protein to help it feel more substantial. I didn’t make a crumb topping , instead I added a cinnamon butter swirl.

Recipe linked here for protein cake base

🥗Lunch: Sheet Pan Meatballs, Veggies with Maple Tahini Dressing

I made chicken meatballs from scratch, mixing ground chicken with garlic, crumbled feta, and a green goddess spice blend. They’re tender and flavorful and held up really well in the oven. For the veggies, I roasted brussels sprouts, carrots, and squash and garbanzo beans. I tossed in some sliced almonds at the end. The maple tahini dressing really pulls everything together.

Meatball Ingredients

Ground chicken
Garlic
Crumbled feta
Green goddess spice mix

Veggies

Shredded brussels sprouts
Green squash
Yellow squash
Carrots
Garbanzo beans
Olive oil

Maple Tahini Dressing

Maple syrup
Tahini
Apple cider vinegar
Lemon juice
Olive oil
Kosher salt
Pepper

🍛Dinner: Hearty Lentil Soup

This is one of those soups that somehow feels better every time you reheat it. I used ground turkey and pre-cooked lentils for ease, then layered in flavor with garlic, broth, and a pre-chopped sweet potato mix that had butternut squash, red onion, celery, and herbs.

Lentil Soup Ingredients:

Ground turkey
Cooked lentils
Vegetable broth
Pre-cut onion
Garlic
Sweet potato veggie mix (butternut squash, sweet potato, red onion, celery, parsley, rosemary, sage)

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

Garlic
Shredded brussels sprouts
Green squash
Yellow squash
Carrots
Lemons
Pre-cut onion
Sweet potato hash blend

Protein

Ground turkey
Ground chicken
Eggs

Dairy

Crumbled Feta
Milk

Pantry Staples

Flour
Baking powder
Protein powder
Olive oil
Maple syrup
Tahini
Apple cider vinegar
Chicken stock
Salt & pepper

Optional / Specialty

Cooked Lentils
Green Goddess Spice Mix

My Final Thoughts

If you’re just starting with meal prep or want to build a better flow, I’d love to help. My e-book breaks it all down in a clear, concise way. Check it out here: 👉 Meal Prep Perspective E-Book

Le’t meal prep together, one week at a time!

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