Welcome to Protein Meal Prep: Part 9! (If you missed last week’s episode, catch up here!)

If you’ve been following along, you know that breakfast is my non-negotiable when it comes to my protein meal prep. Mornings are a whirlwind for me – between setting myself up for the day and a packed work schedule, I rarely have time to cook. That’s why I always prioritize prepping something for breakfast each week; it’s the one meal I can’t afford to skip. And if you know me, you know I love a savory breakfast, so of course we went with an egg scramble this week!

In terms of my other prep items, I kept things streamlined and satisfying. I whipped up a batch of collagen chia pudding for a grab-and-go option that’s both creamy and protein-packed. Of course, no prep is complete without my weekly staple: bone broth rice. It’s simple, nourishing, and pairs well with just about anything. For an easy lunch or dinner option, I went with an Asian-style ground beef and veggie mix—quick to make, flavorful, and perfect over rice or greens.

Let’s get into the prep…

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Spicy Egg Scramble

Makes: 4 servings | Protein: 30g each

Ingredients:

• 4 eggs
• 1 cup egg whites
• 1 cup cottage cheese
• 4 servings breakfast chicken sausage links, diced (I used Amylu Harvest Apple Mini Links)
• 1 cup broccoli, diced
• 2 bell peppers, diced (any colors)
• Momofuku Chili Crunch
• Optional: spicy furikake seasoning
• 1 tbsp olive oil
• Salt & pepper

Directions:

1. Heat half of the olive oil in a pan on medium heat. Once hot, add the chicken sausage, broccoli and bell peppers. Saute ~5 minutes until tender then remove from pan and set aside.
2. Meanwhile, into a large bowl combine the eggs, egg whites and cottage cheese. Whisk well.
3. Once veggies/chicken sausage are out of the pan, add the remaining oil and egg mixture to the pan. Cook on low/medium, mixing frequently, until fully cooked.
4. Add the veggies/chicken sausage back to the pan with 1/4 tsp salt and 1/4 tsp pepper. Mix to combine.
5. Evenly distrubte scramble into four meal prep containers. Drizzle with as muck chili crunch as you like and top with furikake (optional).
6. Once cooled, cover containers and set in the fridge for an easy grab-n-go breakfast! To reheat: micrwoave for 1-2 minutes.

Collagen Chia Pudding

Makes: 3 servings | Protein: 28g per servings

Ingredients:

• 2 cups greek yogurt
• 1/2 cup chia seeds
• 2 scoops vanilla collagen
• 1/3 cup unsweetened almond milk
• Berries of choice

Directions:

1. Add the almond milk and collagen to a cup and whisk to combine.
2. Into a meal prep container, combine the greek yogurt, chia and collagen milk. Cover and shake well.
3. Uncover and add your favorite berries.
4. Let set overnight and keep stored in the fridge. Enjoy as a snack or light breakfast!

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SHOP THIS WEEK’S PREP

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Asian-Style Ground Beef

Makes: 4 servings | Protein: 30g per serving

Ingredients:

• 1 lb ground beef
• 1 bag snap peas, diced
• 1 bunch scallions, diced (whites and greens separated)
• 2 tbsp Bachan’s Japanese BBQ Sauce
• 2 tbsp soy sauce (I used Momofuku)
• 1 tbsp olive oil

Directions:

1. Heat olive oil in a pan on medium heat. Once hot, add the ground beef and cook ~5 minutes, breaking up the meat into small pieces as it cooks.
2. Add the snap peas, scallion whites, Japanese BBQ sauce and soy sauce. Cook another ~3-5 minutes until sauce thickens and veggies are tender.
3. Transfer to a large meal prep container. Let cook, cover and set in the fridge.

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.