Welcome to Protein Meal Prep: Part 7!

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

This week’s protein meal prep lineup is nutrient-packed and all about versatile staples that make your week so much easier. I’m trying not to do the same breakfast week to week, so this week I tested out pre-prepped scrambled eggs in a breakfast hash bowl. I have to say, the eggs reheated so well and this bowl is filling and flavorful for a hearty breakfast! I also prepped few servings of banana bread baked oats that work great as a grab-and-go breakfast or a high-protein dessert situation (a win either way).

For lunches and dinners, you guys know I’m always cooking throughout the week so I kept it simple with chicken meatballs and bone broth rice – both perfect for quick bowls, salads, or wraps during the week.

Let’s jump into the recipes!

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Protein Breakfast Hash Bowls

Makes: 4 servings | Protein: 30g

Ingredients:

• 8 eggs
• 1.5 cup cottage cheese
• 2 large cooked chicken sausage links, chopped
• 1 medium/large sweet potato, chopped into small pieces
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 bunch scallions, diced (whites and greens separated)
• Olive oil
• Spices: garlic powder, salt & pepper

Directions:

1. Preheat the oven to 425 F.
2. Add sweet potato, zucchini, bell pepper and the scallion whites to a large baking tray. I recommend keeping the sweet potato separate (you may have to leave these cooking longer).
3. Toss the veggies with olive oil, garlic powder, salt and pepper. Place in the oven for about 25 minutest until veggies are crisp and tender, flipping halfway through. If needed, leave the sweet potato cooking for an additional 5 minutes.
4. While veggies are in the oven, whisk eggs in a bowl.
5. Heat a large non-stick pan on low/medium heat. Once hot, add the eggs and cottage cheese. Mix well and scramble to cook.
6. To build your bowls: evenly distribute the veggies, eggs and chicken sausage to meal prep containers. Top with scallion greens and set in the fridge for an easy breakfast throughout the week.

Banana Bread Baked Oats

Serves: 2-4 | Protein: 19g (4 servings), 37g (2 servings)

Ingredients:

• 1 large banana (+ more for topping)
• 1 cup rolled oats
• 2 eggs
• 1 cup plain greek yogurt
• 1-2 tbsp maple syrup
• 2 scoops vanilla protein protein powder
• 1/4 tsp cinnamon
• Optional: chocolate chips

Directions:

1. Preheat oven to 350 F.
2. Into a blender, add all of the ingredients except for the chocolate chips. Blend until completely smooth.
3. Lightly grease 2 small glass (oven-safe) meal prep containers. Evenly divide the batter between the two containers.
4. If desired, add some chocolate chips to each container and top with banana slices.
5. Bake for about 20-30 minutes or until the baked oats are cooked through. The time will depend on what shape container you’re using.
6. Let cook, cover and store in the fridge for an easy breakfast, snack or dessert.

Chicken Meatballs

Makes: ~12 meatballs (4 servings) | Protein: 22g per serving

Ingredients:

• 1 lb ground chicken
• 1 egg
• 1/2 cup breadcrumbs
• 1/4 tsp paprika
• 1/4 tsp garlic powder
• 1/4 tsp oregano
• 1/8 tsp salt
• 1/8 tsp pepper
• Olive oil

Directions:

1. In a large bowl, combine the ground chicken, egg, breadcrumbs and spices. Mix well.
2. Taking a scoop of the meat mixture at a time, roll into 1-1.5 inch balls.
3. Heat some olive oil in a pan on medium heat. Once hot add the meatballs, cooking a minute or so each side, continuing to flip, until fully cooked through.
4. Transfer to a storage container, let cool, cover and store in the fridge for an easy protein 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.