Missed Protein Prep: Part 20? Catch up here!

We’re finally back with a new Protein Prep and it feels so good!! I took a couple of weeks off from meal prepping because I was out of town, and as much as I loved the travel and the change of routine, I genuinely missed the feeling of opening my fridge on a Monday and seeing a lineup of balanced, high-protein meals ready to go.

Coming home and easing back into my routine has me fully leaning into all the fall falvors. Think cozy, hearty, warm, and satisfying… exactly what I crave when I’m getting back on track. This lineup includes a veggie-packed breakfast bowl that reheats perfectly, a cozy chili that tastes better with every day it sits, and the fudgiest cottage cheese brownies because we always need a sweet moment that still supports our protein goals.

Let’s get into the protein prep recipes!!

 

 

 

 

 

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A post shared by Erika Fox Silverman (@eatwitherikaa)

1. Cauliflower Rice Breakfast Bowl

If you’re craving a warm, savory breakfast, this bowl is everything. It’s loaded with veggies, chicken sausage, and scrambled eggs for the perfect start to a busy morning. Plus, no cardboard eggs here – the cottage cheese keeps them super creamy so they reheat perfectly!

Makes: 4 servings | Protein: ~25g per serving

Ingredients:

• 1 tbsp olive oil
• 2 bell peppers, diced
• 1 medium onion, diced
• 4 servings breakfast sausage, diced (I used Amylu Harvest Apple Mini Links)
• 2 cups cauliflower rice
• 6 eggs
• ½ cup cottage cheese

Directions:

1. Heat half the olive oil in a pan over medium heat. Once hot, add the bell pepper, onion, and chicken sausage. Sauté for about 5 minutes, or until the onion is translucent.
2. Add in the cauliflower rice, mix well, and cook for another 2 minutes until heated through.
3. Divide this cauliflower mixture evenly into three meal prep containers.
4. Add the remaining olive oil to the pan. Crack in the eggs and add the cottage cheese.
5. Cook, stirring occasionally, until the eggs are fully cooked and creamy.
6. Divide the eggs evenly into each container on top of the cauliflower mixture.
7. Cover and store in the fridge. Reheat for an easy grab-and-go breakfast all week.

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2. Fall Chili (Hearty, Cozy, and Perfect for Meal Prep)

This one is classic fall comfort but made weeknight-easy. The serrano peppers add just the right kick, the beans add fiber and bulk, and the bone broth deepens the flavor and adds extra protein. This one gets even better as it sits, making it ideal for multiple meals.

Makes: 6-8 servings | Protein: ~26-35g per serving

Ingredients:

• 1 tbsp olive oil
• 1 bell pepper, diced
• 1 onion, diced
• 2 serrano peppers, diced
• 1 lb ground beef
• 2 tbsp tomato paste
• 2 tbsp Harmony Southwest Blend
• 1 can crushed tomatoes
• 1 can black beans, drained and rinsed
• 1 can kidney beans, drained and rinsed
• 2 cups chicken or beef bone broth

Directions:

1. Heat the olive oil in a large soup pot over medium heat. Add bell pepper, onion, and serranos. Sauté until the onion becomes translucent.
2. Add the ground beef, tomato paste, and Southwest Blend. Cook for about 5 minutes, breaking the meat into small pieces as it browns.
3. Add crushed tomatoes, both beans, and bone broth. Stir and bring to a gentle simmer.
4. Let simmer for 15–20 minutes until flavors blend and chili thickens slightly.
5. Transfer to a large container, let cool, and store in the fridge for easy lunches and dinners.

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3. Cottage Cheese Brownies (Fudgy, High-Protein, and So Easy)

These brownies are shockingly good!! Rich, chocolatey, and made with cottage cheese for creaminess and added protein. They’re the perfect sweet bite to round out your week.

Makes: 8 servings | Protein: ~8g per serving

Ingredients:

• ¾ cup low-fat cottage cheese
• 2 eggs
• ⅓ cup maple syrup or honey
• 1 tsp vanilla extract
• ¼ cup avocado oil
• ½ cup unsweetened cocoa powder
• ½ cup almond flour
• ¼ cup chocolate protein powder
• ½ tsp baking powder
• ¼ tsp salt
• ⅓ cup chocolate chips

Directions:

1. Preheat oven to 350°F and line a small baking pan with parchment.
2. Add cottage cheese, eggs, maple syrup, vanilla, and oil to a blender. Blend until completely smooth.
3. In a separate bowl, whisk cocoa powder, almond flour, protein powder, baking powder, and salt.
4. Pour the blended wet mixture into the dry ingredients and stir until just combined. Fold in chocolate chips.
5. Spread batter in the pan and bake 22–25 minutes, until the center is set but still soft (try not to overbake!)
6. Let cool fully before slicing. They firm up as they cool and become perfectly fudgy.