Welcome to Protein Meal Prep: Part 16! (If you’re catching up, you can find last week’s post here.)

Okay, so it’s technically September, which means fall is approaching… but let’s be real, it’s still hot in LA. Like, “do I really need to turn on the oven for this?” hot. I’m definitely starting to crave more cozy foods and fall flavors, but I’m not fully there yet. No sweaters, no pumpkin spice (probably ever – because spoiler: I hate pumpkin), just a little hint of that seasonal shift.

So this week’s meal prep is kind of in-between… still light and fresh enough for these warmer days, but with a few cozy touches. Think sautéed cinnamon apples, roasted red peppers, and warm bone broth rice. It’s a little “fall-ish,” but nothing too heavy.

Let’s get into the recipes!

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🍳 Egg White Bites

These have become a prep staple for me. They’re light, packed with protein, and super customizable. This week’s combo is inspired by the Roasted Red Pepper Egg White Bites from Starbucks (my fav)!

Makes: 12 egg bites | Protein: ~7g per egg bite

Ingredients:

• 2 cups egg whites
• 1/2 cup cottage cheese
• 1/2 cup feta cheese
• 1 cup spinach, diced
• 1 roasted red bell pepper, diced

Directions:

1. Preheat the oven to 350F and lightly grease a muffin tin (a silicon muffin tin works best for these).
2. Using a blender or immersion blender, mix together the egg whites and cottage cheese until smooth.
3. Evenly distribute the spinach, red pepper and feta into the muffin tin. Top with the egg white mix, filling each slot about halfway (or until the mix is used up).
4. Bake for about 25 minutes or until cooked through.
5. Transfer egg bites to a cooling rack. Once cooled, place them in a storage container in the fridge for an easy on-the-go breakfast or snack.

To reheat: place 1-2 egg bites in the microwave for about 1 minute.

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🍎 Apple Pie Overnight Oats

Okay, I might have dipped a toe into fall here, but can you blame me? These oats are giving cozy breakfast energy without feeling too heavy. The sautéed apples on top make it feel like a treat.

Makes: 4 servings | Protein: ~20g 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

Topping:

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

Directions:

1. To make the topping, heat the olive oil in a pan on medium heat. Once hot, add the apples, maple syrup and cinnamon. Mix well and saute until apples soften.
2. Meanwhile, mix the base ingredients together in a large container (or you can split the servings into individual containers).
3. Add the warm apple topping to the oats mix and store in the fridge as an easy breakfast or dessert!

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🥦 Chicken Sausage & Broccoli Mix

Simple, savory, and endlessly versatile. This is great on its own, tossed with the bone broth rice, or even thrown into a wrap or salad.

Makes: 4 servings | Protein: ~17g per serving

How I made it:

1. Slice and sauté 4 chicken sausage links until browned
2. Steam 12oz broccoli florets with a splash of bone broth
3. Toss it all together and store it in the fridge!

This “recipe” is a reminder that meal prep doesn’t always need a complicated recipe… sometimes it’s just about combining quality ingredients with a little intention!

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🍚 Bone Broth Rice

Makes: 4 servings | Protein: ~8g per serving

This has become a go-to grain base for me—it’s so easy and adds a subtle richness from the bone broth (plus, hello protein boost).

Ingredients:

• 1 cup rice
• 2 cups chicken bone broth
• Optional: minced ginger and/or garlic

Cook your rice as usual, just swap water for bone broth. Add ginger or garlic if you want more flavor. I keep this in the fridge and pair it with whatever I’m feeling that day – chicken sausage, eggs, roasted veggies, you name it.

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That’s it for this week’s prep! I’m loving the balance between fresh and cozy in this batch. It feels like the perfect way to ease into the new season without fully letting go of summer. As always, everything is high-protein, prep-friendly, and made to mix and match throughout the week.

Catch you next week for Part 17 (MAYBE I’ll finally cave and add some pumpkin for you guys 👀).

—Erika