Welcome to Protein Meal Prep: Part 3!

This week for my protein meal prep I kept some favorites in my rotation, but with a few tweaks to keep things exciting. The egg bites are back – I’ve been loving them so much that I decided to switch up the recipe, and this new version is my favorite so far! I also kept the bone broth rice for its easy protein boost, but the star of this week’s prep is the high-protein chicken salad. It’s a perfect addition for a fresh, flavorful lunch or snack option. Whether you’re looking to mix up your meal prep or find new ways to pack in the protein, this week’s recipes have you covered. Let’s dive in!

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Protein Egg Bites

Makes: about 12 egg bites | Protein: ~5g each

Ingredients:

• 6 eggs
• 1/4 cup egg whites
• 3/4 cup cottage cheese
• 1/4 tsp garlic powder
• 1/8 tsp salt
• 1/8 tsp pepper
• Any diced veggies you like (I did spinach and bell pepper)

Directions:

1. Preheat the oven to 350F and lightly grease a muffin tray.
2. In a blender, combine the eggs, egg whites, cottage cheese, garlic powder, salt and pepper. Blend until smooth.
3. Evenly distribute the egg mix into the muffin tray and add any veggies you like.
4. Bake for 20-25 minutes or until cooked through.
5. Transfer to a storage container and keep stored in the fridge for an easy breakfast or snack throughout the week!
6. To reheat: microwave for about 1 minute and enjoy!

Bone Broth Rice

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

Ingredients:

• 1 cup rice
• 2 cups chicken bone broth (this week I used Dr. KellyAnn Chicken Bone Broth)
• 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 Chicken Salad

Now that it’s spring I have been craving chicken salad so I had to add my high-protein chicken salad into the meal prep mix this week! I love having this on toasted sourdough or building a snack plate with Simple Mills Crackers, apple and veggie sticks.

Makes: 4 servings | Protein: ~40g per serving

Ingredients:

• 1 lb of chicken breast
• 2 tsp olive oil
• 3 stalks of celery, diced
• 1/3 cup red onion, diced
• 1/2 cup greek yogurt (I used Nancy’s – this had the highest amount of protein compared to the other options I was looking at!)
• 1 tbsp mayonnaise
• 2 tsp dijon mustard
• 1/4 tsp garlic powder
• 1/8 tsp salt
• 1/8 tsp pepper

Directions:

1. Heat the olive oil in a pan on medium heat. Once hot, add the chicken breast and cook about 3 minutes each side then turn the heat to low, cover the pan, and let cook for another ~10 minutes (or until fully cooked through).
2. Transfer chicken to a large bowl. Shred into small pieces.
3. Add the celery, onion, greek yogurt, mayo, dijon, garlic powder, salt and pepper. Mix well to combine.
4. Transfer to a storage container and keep stored in the fridge for an easy lunch or snack throughout the week!

Looking for more protein prep ideas? Check these out:

• Protein Prep: Part 1
• Protein Prep: Part 2