Hi friends!

I’m so glad you’re back here for Protein Prep #18 — these prep posts have become one of my favorite weekend rituals. Sundays feel a little less chaotic when I carve out that chunk of time to cook, portion, and map out just a few protein goodies for the week ahead. It doesn’t take perfection… it’s about having options I actually want to eat (and that fuel me).

If you missed last week’s protein prep, make sure to catch up here. This week the weather is finally cooling down a bit so I’m leaning hard into fall flavors. We’ve got a sausage and veggie egg bake for breakfast (switching it up a bit from the usual egg bites), a fall pasta salad for an easy-to-grab lunch/dinner option, and IYKYK I’ve been on a bigggg muffin kick lately, so this week I whipped up some apple cinnamon muffins (spoiler alert: they’re SO good).

I hope these give you ideas (or motivation) in the kitchen this week! Let’s get into the protein prep recipes…

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Sausage & Veggie Egg Bake

Egg bakes are one of my favorite meal prep breakfasts because they check all the boxes: easy, filling, and customizable. The sausage adds a savory punch, the veggies sneak in nutrients, and the cheese ties it all together. Just slice it up and you’ve got a week of quick breakfasts ready to reheat.

Makes: 4 servings | Protein: ~32g

Ingredients:

• 8 eggs
• 1 cup egg whites
• ½ lb ground sausage, cooked (pork or chicken)
• 1 cup spinach, chopped
• 1 bell pepper, diced
• ¾ cup shredded three-cheese blend

Instructions:

1. Preheat oven to 350°F and lightly grease a small/medium baking dish.
2. In a large bowl, combine all ingredients and mix until well combined.
3. Pour mixture into the baking dish and bake for 30–40 minutes, until eggs are set. (Cook time will vary depending on dish size.)
4. Let cool slightly, then cut into 4 portions and transfer to meal prep containers.
5. Store in the fridge for an easy reheat breakfast.

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Apple Cinnamon Muffins

The muffin saga continues with these!! They’re naturally sweetened, packed with protein, and topped with little bites of cinnamon-sugar apples. Pro tip: eat one fresh out of the oven… you won’t regret it!

Makes: 12 muffins | Protein: ~6 per muffin

Ingredients:

• 1 overripe banana, mashed
• 2 eggs
• ½ cup applesauce
• ¼ cup + 1 tbsp maple syrup, divided
• 1 tsp vanilla extract
• 1 tbsp almond butter
• 1 cup almond flour
• ½ cup vanilla protein powder
• 1 tsp baking soda
• ½ tsp baking powder
• ½ tsp salt
• 2 tsp + 1 tsp cinnamon, divided
• 2 tsp brown sugar
• 1 apple, diced

Instructions:

1. Preheat oven to 350°F and lightly grease a muffin tin.
2. In a large bowl, combine banana, eggs, applesauce, ¼ cup maple syrup, vanilla, almond butter, almond flour, protein powder, baking soda, baking powder, salt, and 2 tsp cinnamon. Mix well.
3. Fold in half of the diced apple, then evenly distribute batter into the muffin tin.
4. In a small bowl, mix remaining apple with 1 tbsp maple syrup, 1 tsp cinnamon, and brown sugar. Spoon a little of the apple mixture on top of each muffin.
5. Bake for 20–25 minutes, until muffins are cooked through.
6. Let cool before transferring to a container. (But definitely enjoy one warm!)

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Fall Pasta Salad

Makes: 4 servings | Protein: ~43g

This pasta salad is cozy enough for fall but light enough to enjoy for lunch all week. Using protein pasta keeps it filling, while the Trader Joe’s Holiday Vegetable Hash (or any mix of chopped seasonal veggies) makes it colorful and nutrient-dense!

Ingredients:

• 4 servings Rummo Protein Pasta (or protein pasta of choice)
• 1 container Trader Joe’s Holiday Vegetable Hash
• 1 lb chicken breast, cooked and shredded
• 2 tbsp + 2 tsp olive oil, divided
• 2 tbsp balsamic vinegar
• Salt & pepper, to taste

Instructions:

1. Cook pasta according to package directions. Drain and set aside.
2. Heat 2 tsp olive oil in a large pan over medium heat. Add vegetable hash and cook 5–10 minutes, until tender and slightly browned.
3. In a large bowl, toss together cooked pasta, sautéed vegetables, remaining olive oil, balsamic vinegar, salt, pepper, and chicken.
4. Store in containers and enjoy warm or cold throughout the week.