Welcome to Protein Meal Prep: Part 10! (If you missed last week’s episode, catch up here!)

We’ve officially hit double digits in this series, and I’m so glad you’re still following along! This week’s lineup is all about balance… satisfying breakfast (as always), summer-y lunch, and a little something sweet (with a protein boost, of course).

For breakfast, I prepped quinoa breakfast bowls that are hearty and packed with texture – think fluffy quinoa, egg whites and all your favorite toppings. For lunch or even a little snack, I leaned into summer flavors with a caprese chicken salad. And because no prep is complete without a sweet treat, I whipped up collagen banana oat muffins! Soft, naturally sweet, and perfect as a snack or breakfast on the go!!

Let’s jump into the prep…

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Quinoa Breakfast Bowls

Serves 4 | Protein: 32g protein

Ingredients:

• 1/2 cup quinoa
• 1 cup bone broth
• 4 large chicken sausage links, sliced
• 1 1/2 cups egg whites
• 1 cup cottage cheese
• 2 cups spinach
• 1 cup cherry tomatoes, sliced
• 1 tbsp olive oil
• Salt & pepper

Directions:

1. Cook quinoa according to package directions, but replace the water with bone broth.
2. Heat half of the olive oil in a pan on medium heat. Once hot, add the chicken sausage and saute a few minutes until golden brown. Remove from pan and set aside.
3. Add the remaining oil to the pan along with the egg whites and cottage cheese. Saute for about 10 minutes. The liquid from the cottage cheese will begin to fill the pan. When this happens, turn heat to high to cook the liquid off.
4. Once the liquid has cooked off, add the chicken sausge back into the pan with the cooked quinoa and spinach. Mix to combine and cook just until spinach wilts.
5. Evenly distribute mix to 4 separate meal prep containers. Top with tomatoes, salt and pepper.

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SHOP THIS WEEK’S PREP

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Caprese Chicken Salad

Serves 4 | Protein: 29g protein

Ingredients:

• 1 lb chicken breast
• 1/4 cup balsamic vinegar
• 1/4 cup fresh basil
• 1 cup cherry tomatoes, sliced
• 1 cup mini mozzarella balls
• 2 tbsp olive oil
• Salt & pepper
• Balsamic glaze

Directions:

1. In a bowl, combine the chicken and balsamic vinegar. Let sit for 10-15 minutes.
2. Heat half of the olive oil in a pan on low/medium heat. Once hot, add the chicken and cook 3-5 minutes each side until cooked through. Remove from pan, let cool and cut into pieces.
3. In a large bowl, combine the chicken, tomato, mozarella, basil, remaining olive oil and a dash of salt & pepper. Mix well.
4. Transfer chicken salad to a meal prep container for an on-the-go lunch or snack.
5. When ready to serve, top with balsamic glaze. (Option to serve with rice, greens, quinoa, etc.)

Collagen Banana Oat Muffins

Makes: 6 muffins | Protein: 12g protein per muffin

Ingredients:

• 2 medium ripe bananas, mashed
• 1 cup cottage cheese
• 1 egg
• 1 tsp vanilla extract
• 2 cups rolled oats
• 2 scoops vanilla collagen
• 1/2 tsp baking powder
• 1/2 tsp salt
• 1 cup chocolate chips

Directions:

1. Preheat oven to 350F and lightly grease a muffin tin.
2. In a large bowl, combine the bananas, cottage cheese, egg and vanilla. Mix well.
3. Add the oats, collagen, baking powder and salt. Mix again.
4. Fold in the chocolate chips.
5. Transfer the mixture to the muffin tin – filling each opening about halfway up. (note: I used a muffin tin with 6 larger openings but if you’re using a standard muffin tin it should make about 12)
6. Bake for about 20 minutes or until muffins are cooked through.
7. Let cool and transfer to a storage container.