Welcome to Protein Meal Prep: Part 13! (If you missed last week’s episode, catch up here!)

It’s been a minute, but we’re back with another week of easy, protein-packed staples to make your meals quicker, healthier, and more satisfying!! This week’s lineup is perfect for anyone who wants grab-and-go breakfasts, versatile lunch and dinner bases, plus a sweet snack that still delivers on protein.

Let’s just jump right into it…

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Egg Bowls

Protein: 29g per bowl

These baked egg bowls are a tried and true for me!! They’re veggie-packed, high in protein, and super easy to reheat.

Ingredients 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 glass oven-safe meal prep containers with olive oil.
3. Add the egg, egg whites, cottage cheese, and veggies to each container. Mix well.
4. Place containers on a baking sheet and bake for about 30 minutes, until set.
5. Let cool, cover, and store in the fridge.

To reheat: Microwave uncovered for 1–2 minutes. Breaking it up with a fork first helps it heat evenly.

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Extra Chicken Sausage

While I was making my egg bowls, I browned some extra breakfast chicken sausages to have on hand for the week. Just throw them in a pan with some olive oil and let them crisp up a bit! They’re perfect as a snack or quick breakfast side.

This time, I used the Amylu Apple Breakfast Chicken Sausages, but I also love the Trader Joe’s Maple Chicken Sausage and Bilinski’s options.

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Bone Broth Rice

Makes: 4 servings | Protein: ~7g per serving

A super simple way to boost protein – replace water with bone broth when cooking rice. I usually use liquid broth, but I forgot to grab it at the store this week, so I used Ancient Nutrition Bone Broth Soup Powder and stirred it in while cooking.

Ingredients:

• 1 cup rice
• 1 scoop powdered bone broth

Directions:

1. Cook rice according to package directions but add the powdered bone broth in with the rice and water at the beginning of cooking.
2. Once cooked, transfer to a meal prep container, store in the fridge and use in bowls, stir-fries, or alongside any protein.

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Shredded Chicken

Makes: 4 servings | Protein: 35g per serving

The easiest all-purpose protein for the week! Use it in salads, wraps, sandwiches, or grain bowls.

Ingredients:

• 1 lb chicken breast
• 1 tbsp olive oil
• Salt & pepper

Directions:

1. Heat olive oil in a pan over medium heat. Season chicken with salt and pepper.
2. Sear chicken for ~3 minutes per side until golden brown.
3. Turn heat to low, cover, and cook for an additional 10 minutes or until cooked through.
4. Shred chicken and mix in any juices from the pan to keep it extra juicy.

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Chia Seed Pudding

Makes: 3 servings | Protein: 15g per serving

A creamy, high-protein snack or light breakfast that you can customize with your favorite toppings.

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup chia seeds
• 1 cup unsweetened almond milk
• 1 tbsp maple syrup

Directions:

1. In a meal prep container, combine all ingredients. Shake or stir well.
2. Let set overnight in the fridge.
3. Top with fruit and enjoy!