Dietitian’s Weekly Meal Prep: Simple, Nourishing Recipes for Busy Weeks- Week #3

Week of January 18th

My weekly meal prep series is designed to keep things simple and realistic. Each week, I share:

• One grab-and-go breakfast to make mornings easier
• One versatile lunch or protein-forward option that can be repurposed throughout the week
• One sweet or snack so nothing feels off-limits

The goal isn’t perfection—it’s having a few reliable options ready so feeding yourself feels more doable during busy weeks. Watch me prep these recipes on instagram here!

This week’s prep includes:

• Protein Banana Nut Muffins (grab-and-go breakfast)
• Tahini Blondies (sweet/snack)
• Sausage, Lentil & Sweet Potato Soup (versatile lunch protein)

Recipe #1: Protein Banana Nut Muffins

Meal-prep friendly breakfast or snack

These muffins are lightly sweet, filling, and higher in protein. They’re one of my favorite options for mornings when you need something fast but still want it to count + I love to make them in large batches and freeze extras.

Ingredients

• 2 cups Kodiak Power Cakes Mix – Buttermilk
• 3 ripe bananas, mashed
• 1 cup unsweetened vanilla almond milk (any milk works)
• 2 large eggs
• 1/4 cup maple syrup or honey
• 1/4 cup olive oil
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
• 1/2 cup chopped walnuts

Instructions

1. Preheat oven to 350ºF. Lightly spray a 12-cup muffin pan with nonstick cooking spray.
2. Add Kodiak Cakes Mix to a large bowl.
3. In a separate bowl, mix bananas, milk, eggs, maple syrup, olive oil, cinnamon, and vanilla until smooth.
4. Pour wet ingredients into dry ingredients and stir until just combined.
5. Divide batter evenly among muffin cups, filling about ¾ full.
6. Bake for 18–22 minutes, until golden and a toothpick comes out mostly clean.
7. Cool for 5 minutes, then transfer to a wire rack.

Nutrition Notes

• Protein: ~7–9g per muffin
• Fiber: ~3g
• Olive oil and walnuts provide healthy fats for satiety and hormone support
• Naturally sweetened with bananas and maple syrup

💡 Tip: Pair with yogurt, cottage cheese, or a latte with milk for a more complete breakfast.

Recipe #2: Tahini Blondies

A nourishing sweet or snack option {freezes well}

These tahini blondies are rich, satisfying, and surprisingly filling. They’re the kind of sweet that actually curbs cravings rather than fueling them—perfect for planned desserts or afternoon snacks.

Ingredients

• 2 cups blanched almond flour
• ½ teaspoon baking soda
• ¼ teaspoon salt
• 1 cup runny tahini
• ½ cup coconut sugar
• ¼ cup unsweetened almond milk
• 2 tablespoons maple syrup (I use a low sugar version)
• 1 teaspoon vanilla extract
• ½ cup chocolate chips

Instructions

1. Preheat oven to 350°F. Line an 8×8-inch pan with parchment paper.
2. In a large bowl, mix tahini, coconut sugar, almond milk, maple syrup, and vanilla until smooth.
3. Add almond flour, baking soda, and salt. Mix well.
4. Fold in chocolate chips.
5. Spread batter evenly in pan.
6. Bake for 20 minutes, until edges are golden and center is set.
7. Cool completely before slicing.

Nutrition Notes

• Protein: ~11g per square
• Fiber: ~5g
• Healthy fats from tahini support satiety and blood sugar balance

💡 Tip: These are especially satisfying when paired with protein (like greek yogurt, a side of eggs, or breakfast sausage).

Recipe #3: Sausage, Lentil & Sweet Potato Soup

A hearty, one-pot meal

This soup is deeply nourishing, filling, and perfect for leftovers. It’s packed with fiber, protein, and slow-digesting carbs—ideal for lunch or dinner during busy weeks.

Ingredients

• 1 tablespoon olive oil
• 1 (14 oz) package pre-cooked chicken sausage, sliced
• 1 tablespoon minced garlic
• 1 medium onion, diced
• 2 large carrots, diced
• 2 cups green lentils, uncooked and rinsed
• 1 pound sweet potatoes, peeled and cubed
• ½ teaspoon black pepper
• 2 teaspoons thyme
• 1 can tomato paste
• 4 cups low-sodium chicken broth
• 2 cups kale, stems removed and chopped

Directions

1. Heat oil in a large stockpot over medium heat. Add sausage and brown for 3–4 minutes.
2. Add garlic, onion and carrots; sauté until translucent, about 4–5 minutes.
3. Add sweet potatoes, lentils, black pepper, thyme, tomato paste, and broth.
4. Cover and bring to a boil. Cook for 20–25 minutes, until lentils and sweet potatoes are tender.
5. Stir in kale and cook 1–2 minutes, just until wilted.
6. Let cool for 5 minutes before serving.

Serve with crushed red pepper flakes, grated parmesan + crusty sourdough bread

Nutrition Notes

• High in fiber and plant-based carbohydrates for steady energy
• Protein from lentils and sausage supports fullness
• Holds up well for leftovers and reheating and freezer friendly

How This Week Comes Together

This is what balanced meal prep looks like in real life:

• Muffins for fast mornings
• Blondies for a planned sweet
• Soup for grounding meals you don’t have to think about

Consistency > perfection.

Want More Support?

If meal prep still feels overwhelming or you want help building meals that support your energy, digestion, pregnancy, or postpartum season, we offer 1:1 nutrition support.

👉 Book a discovery call to explore working together.