Let’s be honest… meal prepping can feel a little “blah” if you’re not excited about what’s in the fridge. But when you find high-protein staples that actually taste good and make you feel full and energized, it changes the game. I’ve been rotating through these five meal prep ideas lately, and they’ve made my weeks feel a whole lot more put-together (and delicious).

Whether you’re looking for grab-and-go breakfasts, cozy fall flavors, or easy snacks that keep you satisfied, these meal prep ideas are super customizable and easy to prep ahead.

Let’s get into the recipes…

View this post on Instagram

A post shared by Erika Fox Silverman (@eatwitherikaa)

1. Protein Egg Bowls 🍳

These are a weekly go-to for me. I mix eggs and/or egg whites, cottage cheese, veggies, and chicken sausage, and bake them right into individual glass meal prep containers. They reheat like a dream and you can change the combo each week depending on what you have on hand (zucchini, kale, mushrooms, anything goes).

Protein: 29g per bowl

Recipe (per bowl):

• Olive oil (to grease the bowls)
• 1 egg
• 1/3 cup egg whites
• 1/4 cup cottage cheese
• 2 breakfast chicken sausage links, diced (I used Amylu Harvest Apple Mini Links)
• 1/2 cup diced veggies (I did broccoli, bell pepper, spinach, green onion, tomato)

Directions:

1. Preheat oven to 350°F.
2. Lightly grease a few oven-safe glass containers.
3. Add the egg, egg whites, cottage cheese, sausage, and veggies to each bowl and mix.
4. Bake for 30 minutes, or until set.
5. Let cool, cover, and refrigerate.

To reheat: Microwave uncovered for 1–2 minutes. I like to break it up with a fork so it heats evenly!

---

2. Protein Banana Bread Muffins 🍌

The weather in LA is still very much summer, but I’ve been leaning into cozy baking lately to attempt to get into the fall mood, and these muffins have been my favorite way to get some extra protein. I’ve made a few different flavors: double chocolate, chocolate chip, and I’m trying a pumpkin version this week for a little extra fall treat (at the request of Tyler because if you know me you know I despise pumpkin… sorry).

They’re great for an on-the-go breakfast pasty or sweet snack/dessert that still keeps you full.
Here’s the recipe for the Double Chocolate Banana Muffins!

Let me know if you guys want me to share the other flavor combos too!

---

3. Protein Chia Pudding 🍓

I’m all about a good chia pudding, but adding a protein-packed yogurt makes it way more satisfying. I usually use Nancy’s plain greek yogurt – it has 22g of protein per serving – and sometimes throw in collagen for even more.

Ingredients (makes 3-4 servings):

• 1 cup Greek yogurt
• 1/2 cup chia seeds
• 1 cup unsweetened almond milk
• 1 tbsp maple syrup
• Optional: 1 scoop collagen powder (adds ~10g protein)

Directions:

1. Combine everything in a large jar or meal prep container and stir well.
2. Let it set overnight in the fridge.
3. Top with berries, banana, or granola in the morning.

---

4. Cinnamon Apple Protein Overnight Oats 🍎

These are giving major fall energy!! Think cozy cinnamon apples on top of vanilla protein oats. I make a batch for the week and it’s such a quick breakfast (or even dessert).

If you’re not feeling cinnamon apple, you can make any flavor combo you want! Just use a protein-packed yogurt and add your favorite protein powder to bump up the protein. I’ve done berries + almond butter, banana + PB, you name it. So easy to customize based on the season or whatever you’re craving that week.

Makes 4 servings | ~20g protein per serving

Oats Base:

• 1.5 cups rolled oats
• 1 cup Greek yogurt
• 1 cup almond milk
• 1 tbsp chia seeds
• 2 scoops vanilla protein powder
• 1 tbsp maple syrup
• 1/2 tsp cinnamon

Apple Topping:

• 1/2 tbsp olive oil
• 2 apples, diced
• 1/2 tbsp maple syrup
• 1/2 tsp cinnamon

Directions:

1. In a skillet, heat olive oil, then sauté the apples with maple syrup and cinnamon until soft.
2. In a large container, mix the oats base ingredients.
3. Stir in the apple topping.
4. Store in the fridge and enjoy cold or warm.

---

5. Protein Snack Boxes 🧀

Honestly, these are so underrated. I make 2–4 of these to keep in the fridge for easy snacks or light lunches when I’m on the go. They’re also great for road trips, travel days, or even park days when you want something more satisfying than just fruit.

One of my fave combos:

• Turkey slices (1 serving)
• Gruyere cheese (1 oz)
• Carrot sticks
• Snap peas
• Grapes
• A piece of dark chocolate (non-negotiable 🍫)

Switch it up with hummus, hard-boiled eggs, crackers, nuts, or whatever you’re craving.

---

I hope these easy protein-packed meal prep ideas give you some inspiration! Let me know if you try any of them – or if you want the other muffin recipes I’ve been experimenting with.

Happy meal prep!!

– Erika