Welcome to Protein Meal Prep: Part 15! (If you’re catching up, you can find last week’s post here.)

If you’re new here, this series is where I share the simple, high-protein staples I like to keep on hand each week. My goal with meal prep is never to make a million different dishes – it’s to prep just a few goodies that make hitting my protein goals effortless. Having these ready-to-go options fills in the gaps so I can always get 100g+ of protein a day EASY (even when life is busy and I don’t have time to cook).

This week I kept things cozy, simple, and super versatile. Here’s what I prepped…

1. Meal Prep Hash Egg Bowls

My go-to baked egg bowls got an upgrade this week with a frozen southwest hash mix. It’s hearty, flavorful, and a complete reheated meal in minutes. Perfect for breakfast or even a quick lunch!

Makes: 1 egg bowl | Protein: ~30g per bowl

Ingredients:

• 1 egg
• 1/3 cup egg whites
• 1/4 cup cottage cheese
• 1/2 cup frozen southwest hash mix (I used the one from Cascadian Farm)
• 2 breakfast chicken sausage links, diced (I used Apple Breakfast Chicken Sausage from Bilinski’s)

Directions:

1. Preheat the oven to 350F and lightly grease your glass oven-safe meal prep containers (as many as you are making).
2. In each container, add the ingredients and mix to combine well.
3. Bake for about 30 minutes or until egg mix is fully cooked through.
4. Remove from oven and let cool. Once cool, cover and set in the fridge for an easy reheat breakfast!

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2. Healthy High-Protein Chocolate Banana Muffins

We had a pile of ripe bananas on the counter, so you know what that means: banana bread! I’m usually not much of a baker (I’m actually pretty terrible), but these muffins came out SO good. They’re rich, chocolatey, and packed with protein (~8g per muffin). Perfect for a light grab-and-go breakfast, an afternoon snack, or even dessert.

Get The Full Recipe Here.

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3. Caesar Chicken Salad

I’ve been on a major chicken salad kick lately, and this week’s version is a creamy, protein-packed Caesar spin. It’s delicious on its own, in a wrap, or with crackers + veggie sticks for a quick, satisfying meal.

Makes: 4 servings | Protein: ~36g per serving

Ingredients:

• 1 lb chicken breast
• 1 tbsp mayo
• 3 tbsp greek yogurt, plain and unsweetened
• 1/2 tbsp dijon mustard
• Dash of Worcestershire sauce
• 1/2 lemon, juiced
• 1/2 tsp garlic powder
• 1 cup celery, diced
• Salt & pepper
• Olive oil

Directions:

1. Season both sides of the chicken with salt and pepper.
2. Heat some olive oil in a pan on medium heat. Once hot, add the chicken and sear ~3 minutes each side until browned. Turn heat to low and cover for about 10 minutes or until chicken is fully cooked through.
3. Transfer chicken to a bowl and shred.
4. Into the bowl, add the mayo, greek yogurt, dijon, worcestershire, lemon juice and garlic powder. Mix well.
5. Fold in the celery and season with salt and pepper to taste.
6. Enjoy on a sandwich, in lettuce cups, with crackers or as is!

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That’s it for this week! Three easy preps, endless ways to mix and match, and a guaranteed way to stay on track with protein all week long.