Welcome to Protein Meal Prep: Week 4!

(Missed last week’s episode? Check it out here)…

I’ve got a fresh lineup of high-protein recipes that are as tasty as they are easy to prep!! I wanted to switch up the egg bites I’ve been making so this week I did an egg bake instead with a bunch of fresh, colorful veggies and chicken sausage (of course). Plus, I threw in the viral Lazy Girl Pancake bowl for an alternative breakfast option. For a new twist, I’ve added a high-protein orzo Mediterranean salad that’s perfect for meal prepping and enjoying throughout the week. And if you have a sweet tooth like I do, my carrot cake stuffed dates are an indulgent snack or dessert that sneaks in a little bit of protein.

Whether you’re a meal prep pro or just looking for some new inspiration, these recipes are here to make your week a little easier and a lot more flavorful.

Let’s dive in!

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Protein Egg Bake

Serves: 6 | Protein: ~19g per serving

Ingredients:

• 6 eggs
• 1 cup cottage cheese
• 10 breakfast chicken sausage links, diced (I used Bilinskies)
• 1/4 cup bell pepper, diced
• 1/4 cup red onion, diced
• 1/4 cup broccoli, diced
• Olive oil

Directions:

1. Lightly grease a small baking dish with olive oil and preheat the oven to 350F.
2. Crack the eggs into the baking dish and add the cottage cheese. Whisk to combine.
3. Add the chicken sausage and vegetables.
4. Bake for about 30 minutes or until cooked through and golden on top.
5. Cut egg bake into about 6 pieces, remove from pan and store in a storage container in the fridge to enjoy throughout the week for a quick breakfast!

(Extra) Lazy Girl Protein Pancake Bowl

Serves: 1 | Protein: ~25g (without toppings)

Ingredients:

• 1 scoop protein pancake mix (I use Birch Benders)
• 1 scoop collagen protein
• 1/4 cup unsweetened almond milk or egg whites (I usually use egg whites but egg-shortage problems!!)
• Optional toppings: greek yogurt, nut butter, granola, fruit, maple syrup, etc.

Directions:

1. Into a microwave-safe single-serving meal prep container, add the pancake mix, collagen and almond milk or egg white. Mix well.
2. Store in the fridge until ready to enjoy.
3. To heat: unlatch the top of the meal prep container so it’s sitting lightly on top. Microwave for about 2 minutes (or until pancake is cooked through).
4. Top with your favorite toppings! I like to do greek yogurt, frozen berries, maple syrup and peanut butter.

Protein Mediterranean Orzo Salad

Serves: 4 | Protein: ~16g (with feta cheese)

Ingredients:

• 1 box Banza Orzo
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, sliced
• 1/3 cup red onion, diced
• 1/3 cup parsley, minced
• 1 lemon, juiced
• 2 tbsp olive oil
• Optional: 1/3 cup feta cheese
• Salt & pepper to taste

Directions:

1. Cook orzo according to package directions.
2. In a large bowl, combine cooked orzo, cucumber, tomato, red onion, parsley, lemon juice, olive oil, feta cheese (if desired), and salt & pepper. Mix well.
3. Transfer to a large storage container and keep in the fridge to enjoy throughout the week.

How to use:

• Lunch Salad: add your favorite greens and protein for a lunch salad
• Dinner Plate: serve with salmon, steak or chicken with your favorite veggie side
• Snack: enjoy on it’s own as a mid-day snack

Carrot Cake Stuffed Dates

Makes: 20 Dates | Protein: 2g per date

Ingredients:

• 20 dates, pits removed
• 1/2 cup dark chocolate chips
• 1/4 cup almond flour
• 1 scoop vanilla protein powder
• 1.5 tbsp almond butter
• 1 tsp vanilla extract
• 1/8 tsp cinnamon
• Dash of nutmeg
• Dash of ginger
• 1/4 cup grated carrot
• Optional: shredded coconut for topping

Directions:

1. Add the chocolate to a microwave-safe bowl with 1 tsp of coconut or olive oil. Microwave in 30 second intervals, mixing in between, until fully melted. Set aside.
2. In a bowl, combine the almond flour, protein powder, almond butter, vanilla, cinnamon, nutmeg and ginger. Mix well until a dough-like batter forms. (If needed, add a tbsp of almond milk to help mix).
3. Add the carrot and mix again.
4. Stuff each date with a scoop of the carrot cake mixture and top with a drizzle of melted chocolate. Optional: add a sprinkle of shredded coconut on top.
5. Place in the fridge for about 15-30 minutes to set and then transfer to a container and return to the fridge to enjoy throughout the week as a sweet treat!