The Meal Prep Diaries: Weeks of March 9 and 16, 2025

I’ll admit, I wasn’t feeling super motivated to write last week—but I had a pretty good excuse! I was busy celebrating my favorite week of the year: our wedding anniversary and my birthday! The week was filled with adventures, both with my husband and friends, which meant fewer home-cooked meals and more dining out. Still, I have two recipes worth sharing: curry chicken pie (last week’s lunches) and a high-protein fried rice (this week’s lunches).

Curry Chicken Pie

This dish was inspired by Myers of Keswick, a charming little shop in Manhattan known for its British treats. On my last visit, I tried their curry chicken pie, and it was so good. I knew I had to recreate it at home—but with a few tweaks to fit my dietary needs. My version keeps all the comforting flavors but lightens things up by using just a top crust instead of a full double crust, swapping chicken thighs for chicken breast, and replacing heavy cream with Greek yogurt. I also opted for cauliflower instead of potatoes to pack in more veggies. The result? A deliciously cozy meal that still feels indulgent but fits my goals.

Ingredients

• 1 lb chicken breast, diced
• 1 tbsp olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1-inch ginger, grated
• 1 tbsp curry powder
• 1 tsp garam masala
• 1/2 tsp turmeric
• 1/2 tsp cumin
• 1/4 tsp cinnamon
• 1/2 tsp salt (or to taste)
• 1/2 cup low-sodium chicken broth
• 1/2 cup 0% Greek yogurt
• 1/2 cup frozen peas
• 1 cup cauliflower florets, finely chopped
• 1/2 cup carrots, diced
• 1 tsp cornstarch + 1 tbsp water (to thicken sauce, if needed)
• 1 pie-crust (store bought or homemade)

Instructions

1. Heat olive oil in a pan over medium heat. Add onions, garlic, and ginger. Sauté until softened.
2. Add diced chicken breast and cook until lightly browned.
3. Stir in curry powder, garam masala, turmeric, cumin, cinnamon, and salt. Toast for 30 seconds.
4. Add chicken broth and Greek yogurt. Stir well.
5. Stir in carrots, cauliflower, and peas. Simmer for 10 minutes until veggies are tender.
6. Thicken Sauce (If Needed): Mix cornstarch with water and stir into the sauce to thicken slightly.
7. Pour filling into a baking dish. Roll out the pie dough and place on top.
8. Bake at 375°F for 20 minutes (or until the crust is golden brown).

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High Protein Fried Rice

For my birthday, I treated myself to one of our favorite Indian takeout spots. As always, we ended up with plenty of extra jasmine rice, so I figured I’d put it to good use in this week’s meal prep. I decided to make a version of fried rice—though I won’t pretend it’s authentic fried rice, just my take on it!

Originally, I planned to make it with chicken, but I wasn’t in the mood to deal with raw chicken (some days, you just don’t want to). So, I swapped it for tofu and egg whites instead—an easy, high-protein alternative that worked out perfectly.

Ingredients

• 3 3/4 cups Jasmine rice, cooked
• 500g of liquid egg whites
• 14 oz firm tofu, cubed
• 2 1/2 cups chopped broccoli florets
• 2 1/2 cups sliced mushrooms
• 2 medium red bell peppers
• 1 1/4 cups green peas
• 1 1/2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp grated fresh ginger
• 2 tbsp low-sodium soy sauce
• 2 tsp sesame oil
• 1 tbsp rice vinegar
• 1/2 tsp chili flakes (optional)

Instructions

1. Heat 1/2 tbsp oil in a large skillet or wok over medium-high heat.
2. Add cubed tofu and cook until golden brown on all sides. Remove and set aside.
3. In the same pan, add another 1/2 tbsp oil and sauté garlic and ginger for 30 seconds.
4. Add broccoli, mushrooms, bell pepper, and peas. Stir-fry for 3-4 minutes until tender-crisp.
5. Push the veggies to one side and pour in egg whites. Scramble until fully cooked.
6. Add the cooked rice, tofu, and remaining 1/2 tbsp oil. Stir to combine.
7. Drizzle with soy sauce, rice vinegar, sesame oil and chili flakes. Stir-fry for 2-3 more minutes. Taste and adjust seasoning. 

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Wrapping It Up

This past week may have been a little less meal-prep-heavy, but it was filled with celebrations, great food, and even better company—so I’d say it was worth it! Even with a busier schedule, I still managed to put together a couple of satisfying meals that felt both comforting and nourishing. It’s a good reminder that meal prep doesn’t have to be all or nothing; sometimes, it’s just about making small, simple choices that keep things balanced.

Now, back to a more normal routine—at least until the next celebration comes along!