Welcome back to Protein Meal Prep: Episode 2!

(Missed Episode 1? Check it out here)

This week for my protein meal prep, I kept what worked and also switched things up a bit with some new protein-packed recipes to keep my meals fresh and fueling throughout the week. First up, I prepped egg white bites – I loved how these worked in week 1, especially since I’m always on the go in the mornings and need a quick breakfast option. So I kept them in the rotation but switched up the flavor combo by doing egg white bites instead! I also added bone broth rice to the mix for an easy way to sneak in more protein, since I’m always eating rice. And for a little variety, I made protein bagels, which are perfect for breakfast or a snack.

Now let’s get into the prep recipes… hope you enjoy!

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Bone Broth Rice

Makes: 4 servings | Protein: ~8g per serving

Ingredients:

• 1 cup rice
• 2 cups chicken bone broth (I used the one from Trader Joe’s)
• Optional: ginger and/or garlic

Directions:

1. Cook rice according to package directions but replace the water with the bone broth and add ginger and/or garlic if desired.
2. Once done cooking, add to a container and store in the fridge to use throughout the week.

Protein Bagels

Makes: 4 bagels | Protein: ~10g per bagel

Ingredients:

• 1 cup flour
• 2 tsp baking powder
• 1/2 tsp salt
• 1 cup greek yogurt
• 1 egg, whisked
• Everything bagel seasoning

Directions:

1. Preheat your oven to 350F.
2. Into a bowl, combine the flour, baking powder and salt. Mix well then add the greek yogurt.
3. Mix until a dough forms then cut into four pieces and form into a bagel shape.
4. Lightly grease a baking sheet and add the bagels to the sheet. Brush each bagel with the egg wash and top with everything bagel seasoning.
5. Bake for 30 minutes or until cooked through and golden brown.
6. Keep stored in a ziplock bag to enjoy throughout the week!

Egg White Bites

Makes: 12 egg bites | Protein: ~5g per egg bite

Ingredients:

• 1 cup egg whites
• 1 cup cottage cheese
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/3 cup goat cheese crumbled
• Any diced veggies you like (I did bell pepper and spinach)

Directions:

1. Into a blender, combine the egg whites, cottage cheese, garlic powder, salt and pepper. Blend until smooth.
2. Lightly grease a muffin tin and add the egg mix into the muffin tin only filling each slot about halfway.
3. Evenly divide the goat cheese into each egg bite and add any veggies you like.
4. Bake for about 20-25 minutes or until cooked through.
5. Store in a container in the fridge throughout the week for an easy breakfast/snack option!
6. Reheating: microwave for about 1 minute to heat!

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