Welcome to Protein Meal Prep: Part 8!

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

This week’s protein meal prep is all about keeping things simple and efficient! Since I was away last week, I have a big week of cooking ahead for clients, so I kept things simple. Breakfast is always the meal I struggle the most with during the week – so I focused on just a few staples I know I’ll love and use: egg white breakfast bowls (a savory, protein-packed start to the day) and protein pancake muffins (perfect as a sweet breakfast or even a snack or dessert). I didn’t add any additional proteins since I’ll be cooking a ton – but I did prep my weekly go-to, bone broth rice (you already know it’s a staple around here)!!

Let’s get into the prep…

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Egg White Breakfast Bowls

Makes: 4 servings | Protein: 28g

Ingredients:

• 1.5 cups egg whites
• 1 cup cottage cheese
• 8 mini chicken sausage links (or 4 servings), cut into pieces
• 1 cup spinach, diced
• 1 cup cherry tomatoes, sliced
• 4 tbsp crumbled goat cheese
• Salt & pepper

Directions:

1. Preheat the oven to 375F and lightly grease 4 oven-safe meal prep containers.
2. Evenly divide the egg whites, cottage cheese, chicken sausage, spinach, tomato and goat cheese between the 4 containers. Whisk until well combined.
3. Top each with salt and pepper. Then place containers on a baking sheet and bake for about 30 minutes (or until cooked through).
4. Let cool, cover and set in the fridge for an easy grab-n-go breakfast.
5. To serve: microwave for 60 seconds and enjoy!

Protein Pancake Muffins

Makes: 6 muffins | Protein: 12g per muffin

Ingredients:

• 1 cup protein pancake mix or 3 servings (I used Birch Benders)
• 1 cup egg whites
• Optional: berries or chocolate chips or add-ins

Directions:

1. Preheat the oven to 350F and lightly grease a muffin tin.
2. In a bowl, mix together the pancake mix and the egg whites until a batter forms.
3. Evenly divide the batter into the muffin tin, filling each slot about halfway. (Note: I used a muffin tin with 6 larger slots. If you’re using a muffin tin with 12 slots the batter should fill all 12 and each muffin will have ~6g protein instead)
4. Top each pancake muffin with your favorite add-ins!
5. Bake for about 15-20 minutes or until a toothpick comes out clean.
6. Let cool and transfer to a storage container. Store in the fridge for an easy grab-n-go breakfast, snack or dessert.
7. To serve: microwave 30-60 seconds and add maple syrup or your favorite pancake toppings!

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.