Meal Prep Series, Post 2
I’ve been loving how much you’re enjoying this meal prep series so far. Hearing that it’s making healthy eating feel easier and more doable is exactly why I started sharing it in the first place.
Episode two builds on the same idea, nothing complicated, just simple, thoughtful prep that makes the rest of the week feel lighter.
On the menu this week:
Roasted sweet potato toast – fiber rich, gentle carbs for steady energy
~90 calories, ~2 g protein, ~21 g carbs, ~3 g fiber (per slice)
Roasted carrots and parsnips – Mineral rich, and gut friendly && an easy side to have with breakfast or dinner
~110 calories, ~2 g protein, ~25 g carbs, ~5 g fiber (per serving)
Buckwheat and chickpeas – high fiber complex carbs with plant protein. Plus it’s not only gluten-free but grain free too!
~240 calories, ~10 g protein, ~40 g carbs, ~8 g fiber (per serving)
High Protein Egg Muffins -literally the easiest dish to customize. And perfect for warming up quickly in the microwave for breakfast.
~195 calories, ~16 g protein, ~3 g carbs, ~1 g fiber (1 large muffin with bacon)
Sheet pan steak fajitas – high quality protein with iron and B vitamins
~350 calories, ~32 g protein, ~15 g carbs, ~4 g fiber (per serving)
Sheet pan chicken kebabs – lean, high protein, and easy to digest. Perfect for making variety of meals. I ate with salad, as a wrap, crumbled it into eggs for breakfast
~370 calories, ~52 g protein, ~3 g carbs, ~0.5 g fiber (per serving)
Creamy roasted red pepper sauce – healthy fats and antioxidants for satisfaction, plus takes the dish up a level.
~90 calories, ~4 g protein, ~2 g carbs, ~0.5 g fiber ( 2 tbsp serving)
Snickers yogurt bark – protein forward, fiber rich sweetness without the crash && it taste just like a snickers minus the artificial crap.
~280 calories, ~15 g protein, ~22 g carbs, ~4 g fiber
BONUS!! Aloe vera lemonade – hydrating and soothing for digestion. (also, I love making a functional drink & now I’ll be sharing them with you each week)
The past few weeks have been really full for me, in a good way, but also the kind where decision fatigue creeps in. Meal prep has been my saving grace. Not having to think about what to eat or whether I’ve hit my protein and fiber makes everything feel easier.
That’s why I stick to simple, repeatable prep. Foods I can mix and match, reheat quickly, and actually enjoy. Even if this list looks straightforward, I think of these dishes as building blocks, not boring meals, so it’s easy to switch things up throughout the week.
One day I used the peppers from the steak fajitas and crumbled chicken kebabs to make a really satisfying omelette. Another day, I made sweet potato toast topped with avocado and steak, with roasted carrots on the side. You can layer, remix, and get creative without starting from scratch every time.
That flexibility is what makes this kind of prep work. You’re not locked into eating the same meal over and over, you’re just giving yourself good options to pull from. And when nourishing yourself feels this easy, it’s a lot more likely to stick.
With that in mind, here’s what’s on the menu this week and why each dish earns a spot in my prep.
High Protein Egg Muffins
One of my favorite high-protein meal prep staples. Adding cottage cheese to egg muffins makes them incredibly fluffy while boosting protein, without overpowering the flavor. Once baked, cottage cheese loses its distinct taste and simply adds creaminess and structure. If you want a more pronounced cheesy flavor, sharp cheddar, feta, or mozzarella work beautifully.
They’re easy to customize, quick to prep, and perfect to grab throughout the week.
Ingredients
10 large eggs
1 cup cottage cheese
Salt and pepper, to taste
1 cup cooked protein of choice, optional (chopped bacon, ham, or sausage)
½ cup chopped spinach
⅓ cup chopped green onion
½ cup shredded cheddar cheese, optional
1 cup chopped peppers (I use frozen peppers and add about 1–2 tbsp per muffin)
Instructions
Preheat oven to 325°F (165°C).
In a blender, combine eggs, cottage cheese, salt, and pepper. Blend until smooth.
Grease an 8-cup or 12-cup muffin tin. Evenly divide spinach, green onion, peppers, cooked protein (if using), and cheese (if using) between cups.
Pour the egg mixture into each cup, filling about ¾ full.
Bake for 22–25 minutes, until set and lightly golden.
Air fryer option: 12–14 minutes at 325°F.
Let rest for 5 minutes before removing.
Nutrition Facts For Egg Muffins with Bacon Per 1 large muffin
Calories: ~195
Protein: ~16 g
Carbohydrates: ~3 g
Fat: ~13 g
Fiber: ~1 g
Sugar: ~1 g
Buckwheat and Chickpeas
I love using buckwheat as a base because it’s naturally gluten free, easy to digest, and rich in fiber and minerals. Despite the name, buckwheat isn’t actually wheat, it’s a seed, which is one reason many people tolerate it better than traditional grains.
When I make it, I always cook buckwheat with a bit of fresh ginger. Ginger helps support digestion and can make both buckwheat and beans feel gentler on the stomach. I also cook my buckwheat, and honestly most grains, in bone broth instead of water. It’s such an easy way to infuse more nutrients, add flavor, and boost protein and minerals without doing anything extra.
Having this prepped gives you an easy, nourishing base to work with all week, especially if you are like me and love making a good jam-packed bowl.
Ingredients
2¼ cups bone broth (or broth of choice)
1 cup buckwheat groats, rinsed
1 (15 oz) can chickpeas, rinsed and drained
1-inch piece fresh ginger, peeled and finely grated or sliced
Salt and pepper, to taste
Instructions
Add all the ingredients into a saucepan
Bring to a gentle boil, then reduce heat to low and cover.
Simmer for 12–15 minutes, until the liquid is absorbed and the buckwheat is tender.
Remove from heat, discard ginger slices if used, fluff with a fork, and adjust seasoning as needed.
Estimated Nutrition (per serving, makes 4)
Calories: ~240
Protein: ~10 g
Carbohydrates: ~40 g
Fat: ~3 g
Fiber: ~8 g
Sugar: ~2 g
Nutrition values are estimates and will vary based on broth used.
Sheet Pan Steak Fajitas
This is one of my favorite ways to prep steak because it’s almost entirely hands-off. Everything cooks together on one pan, the vegetables get caramelized and flavorful, and the steak stays juicy without standing over the stove. It’s high in protein, rich in iron and B vitamins, and easy to repurpose throughout the week.
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 green bell pepper, sliced
1 red onion, sliced
16 oz mushrooms (any variety), sliced
2 pounds skirt, flank, sirloin, or hanger steak , sliced into 1/2 inch strips
Avocado oil, for roasting
Spices
1-2 Limes, juice
2 tsp Cumin
2 tsp Chili Powder
2 tsp Paprika
1 tsp Cayenne pepper
1 tsp Garlic Powder
Salt and Pepper, to taste
Instructions
Preheat oven to 425°F (220°C).
Add peppers, onion, and mushrooms to a large sheet pan. Drizzle with avocado oil and season generously with salt, pepper, garlic powder, smoked paprika, and cumin. Toss to coat and spread evenly.
Place the steaks on the pan alongside the vegetables. Drizzle lightly with avocado oil and season both sides with salt and pepper (and any extra spices you like).
Roast for 15–18 minutes, depending on thickness and desired doneness.
Remove from the oven and let the steak rest for 5 minutes, then slice thinly against the grain.
Toss sliced steak back into the vegetables or keep separate for mix-and-match meals.
Sheet Pan Steak Fajitas Per serving (recipe makes 4 servings)
Calories: ~350
Protein: ~32 g
Carbohydrates: ~15 g
Fat: ~20 g
Fiber: ~4 g
Sugar: ~7 g
Includes steak, peppers, onion, mushrooms, and avocado oil. Values are estimates and will vary based on steak cut and oil amount.
Sheet Pan Chicken Kebabs
These oven-baked chicken kebabs are one of my favorite high-protein meal prep options, with about 50 grams of protein per kebab. They’re flavorful, easy to digest, and incredibly versatile. Using ground chicken keeps them tender, while baking everything on a sheet pan makes prep almost effortless. They pair perfectly with roasted vegetables, grains, or a simple sauce.
These kebabs are easy to portion, you can enjoy half for a lighter meal or the whole kebab when you want a higher-protein option, which makes them especially helpful if you’re intentionally aiming to increase protein intake.
