Welcome to Protein Prep: Part 12! (If you’re catching up, you can find last week’s post here!)
This week’s protein prep is all about versatility and grab-and-go ease. It’s a little savory, a little more snackable, but still high-protein and low-stress. I kept things simple with some of my go-to staples that make throwing meals together during the week so much easier.
I started with egg white bites, inspired by the Starbucks version but made at home (cheaper and better, IMO). I also cooked up some chicken breakfast sausage, which pairs perfectly with the egg bites or works great on its own as a protein snack. For easy lunches and dinners, I prepped some seasoned chicken breast – not glamorous, but endlessly customizable. And I also marinated a flank steak to cook fresh later in the week.
Lastly, I threw together a few snack packs (my fav). These are always a win for light lunches or afternoon snacks and can be mixed and matched a million different ways week to week (I have some suggestions for mixing/matching below)!!
Ready for the protein prep? Let’s get into it…
Egg White Bites
Makes 6 egg bites | Protein: 10g per egg bite
Ingredients:
- 1 1/2 cups egg whites
- 1/2 cup cottage cheese
- 1/2 cup grated mozzarella
- 1/2 cup spinach, diced
- 1/2 cup roasted red bell pepper, diced
- Salt & pepper
- Olive oil
Directions:
- Preheat the oven to 350 and grease a muffin tin with olive oil (If you have a silicone muffin sheet, I recommend using that – it’s much easier to pop the egg bites out when they are done cooking!).
- In a bowl or large cup, combine the egg whites, cottage cheese and mozzarella. Using an immersion hand blender, blend for 30-60 seconds. You can also use a regular blender for this – just make sure not to over blend as the mix can become foamy.
- Evenly distribute the veggies into the muffin tin then fill each slot about halfway up with the egg mixture.
- Bake for about 20-30 minutes until the egg bites are cooked through.
- Let cool, transfer to a storage container and store in the fridge for an easy breakfast or snack.
- To reheat: place in the microwave for about 1 minute.
Breakfast Chicken Sausage
No recipe needed here – just a quick, protein-packed option I love to keep on hand! I like to cook up a batch at the start of the week and use them in a few different ways:
- Paired with egg bites for a grab-and-go breakfast
- Sliced up into a breakfast bowl with greens and eggs
- On their own as a quick snack or protein boost
Here are a few of my go-to breakfast chicken sausage options and their protein content per serving:
- Trader Joe’s Maple Chicken Breakfast Sausage – 10g protein per 2 links
- Amylu Organic Apple Harvest – 10g protein per 3 links
- Bilinski’s Apple Breakfast Chicken Sausage – 8g protein per 2 links
They’re all fully cooked, super convenient, and taste great reheated. Definitely a staple in my rotation!
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Seasoned Chicken Breast
Serves 4 | Protein: 25g per serving
Ingredients:
- 1 lb chicken breast
- 2 tbsp ButcherBox Anything Seasoning
- 1 tbsp olive oil
Directions:
- Season both sides of the chicken breast with the Anything Seasoning.
- Heat olive oil in a pan on medium heat. Once hot, add the chicken and sear 3 minutes each side until golden brown.
- Turn heat to low, cover the pan and let cook for 10 minutes or until chicken is fully cooked through.
- Remove chicken from pan, let cool, transfer to a storage container and store in the fridge for an easy re-heat protein option!
Snack Packs
These are one of my favorite things to prep because they’re endlessly customizable, easy to pack, and keep me full and energized between meals. You can build them however you like, but I always aim to include a good source of protein, some fiber-rich carbs, a bit of healthy fat, and a little something sweet.
This week, I made mine with:
- 1 serving turkey slices
- 1 oz gruyere cheese
- Carrot sticks
- Snap peas
- Grapes
- A piece of dark chocolate
It’s the perfect mix of savory, crunchy, fresh, and sweet. Plus, they make for a light lunch or an afternoon pick-me-up. Total protein per snack pack: 20g
Build-Your-Own Snack Pack Guide
Protein:
- Turkey slices
- Chicken breast
- Hard-boiled eggs
- Tuna packets
- Mini meatballs
- Cheese (cheddar, mozzarella, gruyere, etc.)
- Greek yogurt
Complex Carbs (for fiber + energy):
- Veggies: carrots, cucumbers, bell peppers, snap peas, etc.
- Fresh fruit: grapes, berries, apple slices, peach slices, cherries, etc.
- Whole grain crackers
- Rice cakes
- Roasted sweet potato wedges
Healthy Fats:
- Cheese
- Hard-boiled eggs
- Avocado or guacamole packs
- Nut butter
- A few nuts (almonds, cashews, pistachios)
- Olives
Treats (because balance!):
- A square of dark chocolate
- A couple chocolate-covered almonds
- A small protein bar or protein ball
- A few dates
- A homemade baked good (protein muffins, cookies, etc.)
Just mix and match based on what you have or are craving – you really can’t go wrong!
Marinated Flank Steak
Serves 4 | Protein: 24g per serving
Ingredients:
- 1 lb flank steak
- 1/4 cup coconut aminos
- 1/4 cup balsamic vinegar
- 1 tbsp dijon mustard
- 2 tbsp ButcherBox Rancher’s Steak Seasoning
Directions:
- In a large meal prep container or ziplock bag, combine all of the marinade ingredients. Mix well and add the flank steak making sure to coat it completely with the marinade.
- Let sit in the fridge until ready to cook.
- When ready to cook, heat some oil or butter in a skillet or grill pan on medium heat. Once hot, add the flank steak and cook about 2 minutes each side (or until cooked to preference).
- Remove from pan, let sit for 5 minutes and then slice against the grain to serve.
Ways to Use It:
- Balsamic steak salad – serve over arugula or mixed greens with cherry tomatoes, goat cheese, red onion, and a balsamic vinaigrette
- Steak & veggie bowl – pair with roasted veggies, bone broth rice, and a drizzle of tahini or chimichurri
- Steak wrap – slice thin and add to a whole grain wrap with hummus, greens, and grilled peppers
- Steak & eggs – perfect for a high-protein breakfast with scrambled or fried eggs
- Taco night – slice and serve in tortillas with avocado, salsa, and cabbage slaw
- Quick stir-fry – toss with sautéed veggies and coconut aminos for a fast weeknight meal
- Steak snack box – include in a bento-style snack pack with veggies, cheese, and fruit for a savory option on the go
These are super easy to throw together and make the most of your prep!
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