Welcome to Protein Meal Prep: Part 5!

(If you missed last week’s edition, catch up here…)

This week, I’ve got some new high-protein meal prep creations that are perfect for busy mornings, lunches, and snacks!

Shocker!! We are NOT making egg bites this week. I want to make sure there’s variety so I switched up my usual breakfast routine by prepping savory broccoli and cheese breakfast patties. I have been on a big chicken salad kick lately, so for lunch I prepped buffalo chicken salad. I pretty much used the same Greek yogurt protein base from the chicken salad I made in week 3 of Protein Meal Prep, but added buffalo sauce to keep the flavor new!!

For some extras, I made my favorite bone broth rice and also a snack pack with prepped fruit, veggies, and deli turkey. Whether you’re prepping for the week or looking for some quick, tasty options, these recipes will keep you fueled and satisfied!!

Let’s get into the recipes…

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Protein Breakfast Patties

Makes: 9 Patties | Protein: ~26g per patty

Ingredients:

• 6 eggs
• 1lb ground turkey (or ground chicken)
• 1 cup shredded mozzarella cheese
• 2 cups almond flour (+ more for forming the patties)
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp salt
• 1 cup spinach, diced
• 2 cups broccoli, diced

Directions:

1. Preheat the oven to 400F and lightly grease a baking sheet.
2. Crack the eggs into a large bowl. Whisk, then add the turkey, cheese, almond flour, garlic powder, onion powder, salt, spinach and broccoli. Mix well.
3. Form 9 patties from the mix and place them on the baking sheet. If needed, add some almond flour to your hands as you form the patties to prevent sticking.
4. Bake for about 25 minutes or until golden and fully cooked through.
5. Transfer to a storage container and keep stored in the fridge for an easy breakfast option!

Buffalo Chicken Salad

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

Ingredients:

• 1 lb of chicken breast
• Splash of chicken broth
• 3 stalks of celery, diced
• 1/3 cup red onion, diced
• 3/4 cup greek yogurt (I used Nancy’s – this had the highest amount of protein compared to the other options I was looking at!)
• 1/2 cup buffalo sauce (Primal Kitchen is my favorite!)
• 1/8 tsp salt
• 1/8 tsp pepper

Directions:

1. Heat a pan on medium heat. Once hot, add the chicken broth and chicken breast. 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, buffalo sauce, 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!

Bone Broth Rice

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

Ingredients:

• 1 cup rice
• 2 cups 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.

Snack Pack

Grab my snack pack container here!

This is a new addition to my weekly prep! I find that it’s so much easier to reach for nutritious options when they are prepped and ready to go, so that was the idea behind the snack pack. I added celery, carrots, strawberries and deli turkey but here are some other ideas (just make sure to stay away from things that will brown when cut – like avocado and apple):

• Vegetables: cucumber, cherry tomatoes, broccoli, snap peas, bell pepper
• Fruit: grapes, blueberries, raspberries, mango, watermelon
• Proteins: deli meat, chicken sausage, chicken breast, jerky, hard-boiled eggs
• Other: hummus/other dips, olives, pickles, etc.

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