Welcome to Protein Meal Prep: Part 11! (If you missed last week’s post, you can catch up here!)

This week was a short one, so I kept the prep light and low-effort but still delicious and protein-packed, of course. I’ve found that even a mini meal prep makes a huge difference during busy weeks, and this lineup came together super quickly.

For breakfast, I made egg bites which are perfect for grabbing on the go or pairing with avocado toast if I have a little more time. I’m made egg bites many times in the past but I’m really nailed the recipe this week to make the perfect egg bite texture! I also prepped a batch of bone broth rice (as I do everryyy week). It’s just nourishing and super versatile – one of my favorite things to prep! And for a little sweet treat, I made a protein coffee cake that’s just the right amount of indulgent. Soft, cinnamon-y, and sneakily packed with protein… gotta love it!!

Short and sweet this week, but still satisfying. Let’s get into the prep!

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Egg Bites

Makes: 12 egg bites | Protein: 9 per egg bite

Ingredients:

• 6 eggs
• 1 cup cottage cheese
• 1/8 tsp salt
• 1/8 tsp pepper
• 12 mini breakfast chicken sausage links, diced
• 1 cup veggies of choice, diced (I did spinach and tomato)

Directions:

1. Preheat the oven to 350F.
2. Add the eggs, cottage cheese, salt and pepper to a large cup or bowl. Using a immersion blender, blend the egg mix until smooth. Note: you can use a regular blender instead of an immersion blender, however I find that it makes the mix frothy and messes with the texture of the egg bites!
3. Divide the egg mix into a lightly greased muffin tin. Add some diced veggies and chicken sausage to each egg bite.
4. Bake for about 30 minutes until the egg bites are cooked through.
5. Let cool, transfer to a storage container and enjoy as an easy on-the-go breakfast or snack!

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.

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Protein Coffee Cake

Serves: 6 | Protein: 9g per serving

Ingredients for the Base:

• 1 medium ripe banana
• 1 egg
• 1/2 cup cottage cheese
• 1 tsp vanilla extract
• 1 scoop vanilla protein powder
• 1 scoop collagen
• 1/2 tsp baking powder
• 1/2 tsp salt
• 1/2 tsp cinnamon
• 1 cup rolled oats

For the Crumble Layer:

• 1/2 cup pecans or walnuts
• 1/4 cup rolled oats
• 1/3 cup brown sugar
• 1/2 tsp cinnamon
• 1 tbsp olive or coconut oil

Directions:

1. Preheat oven to 350F.
2. Into a large bow, add the banana, egg, cottage cheese, vanilla, protein powder, collagen, baking powder and salt. Mix using a hand blender or immersion blender until mostly smooth (some small chunks are okay).
3. Add the rolled oats and fold in to combine. Transfer mix to a lightly greased baking dish.
4. Into a food processor, add the crumble layer ingredients. Pulse until it turns into a crumble-y texture then spread it evenly on top of the base layer in the baking dish.
5. Bake 30-40 minutes or until cooked through.
6. Enjoy as a snack, dessert or even breakfast!