24 High-Protein Breakfast Meal Prep Ideas
These make-ahead breakfasts pair satisfying protein with fruit, vegetables, or whole-food carbohydrates. Most can be refrigerated for up to four days; freeze cooked items when noted.
The recipes use olive oil rather than seed oils and contain no soy or tofu. Ingredient labels vary, so choose certified gluten-free products when needed.
Before you begin
Cooking times are estimates. Poultry and ground meats should reach 165°F, whole cuts of beef and pork at least 145°F with rest time, and fish 145°F. Adjust seasoning for your dietary needs.
Jump to a recipe
- 1. Egg Muffins
- 2. Greek Yogurt Bowl
- 3. Cottage Cheese Pancakes
- 4. Turkey Breakfast Patties
- 5. Yogurt Overnight Oats
- 6. Breakfast Burrito
- 7. Egg Bites
- 8. Chicken Sausage Scramble
- 9. Cottage Cheese Toast
- 10. Turkey Egg Cups
- 11. Smoked Salmon Eggs
- 12. Spinach Frittata
- 13. Egg Potato Bowl
- 14. Yogurt Berry Parfait
- 15. Breakfast Quesadilla
- 16. Chicken Breakfast Hash
- 17. Ricotta Pancakes
- 18. Ham Egg Bake
- 19. Egg Avocado Toast
- 20. Turkey Breakfast Wrap
- 21. Cottage Cheese Waffles
- 22. Mushroom Egg Bake
- 23. Yogurt Chia Bowl
- 24. Turkey Sweet Potato Hash
1. Egg Muffins
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 8 large eggs
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Combine the prepared ingredients in a lightly oiled baking dish or muffin pan. Bake at 375°F until set and the protein reaches a safe internal temperature, 20 to 40 minutes depending on the dish.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
2. Greek Yogurt Bowl
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 3 cups plain Greek yogurt
- 2 cups cooked brown rice or quinoa
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
3. Cottage Cheese Pancakes
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 2 cups cottage cheese
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
4. Turkey Breakfast Patties
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
5. Yogurt Overnight Oats
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 3 cups plain Greek yogurt
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
6. Breakfast Burrito
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean protein of choice
- 8 corn or gluten-free tortillas
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
7. Egg Bites
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 8 large eggs
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
8. Chicken Sausage Scramble
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds boneless skinless chicken breast or thighs
- 4 cups chopped vegetables appropriate to the dish
- 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
9. Cottage Cheese Toast
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 2 cups cottage cheese
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
10. Turkey Egg Cups
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
11. Smoked Salmon Eggs
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 4 fish fillets (about 5 ounces each)
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
12. Spinach Frittata
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 8 large eggs
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Combine the prepared ingredients in a lightly oiled baking dish or muffin pan. Bake at 375°F until set and the protein reaches a safe internal temperature, 20 to 40 minutes depending on the dish.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
13. Egg Potato Bowl
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 8 large eggs
- 2 cups cooked brown rice or quinoa
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
14. Yogurt Berry Parfait
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 3 cups plain Greek yogurt
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
15. Breakfast Quesadilla
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean protein of choice
- 8 corn or gluten-free tortillas
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
16. Chicken Breakfast Hash
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds boneless skinless chicken breast or thighs
- 1 1/2 pounds potatoes or sweet potatoes, diced
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
17. Ricotta Pancakes
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean protein of choice
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
18. Ham Egg Bake
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 8 large eggs
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Combine the prepared ingredients in a lightly oiled baking dish or muffin pan. Bake at 375°F until set and the protein reaches a safe internal temperature, 20 to 40 minutes depending on the dish.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
19. Egg Avocado Toast
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 8 large eggs
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
20. Turkey Breakfast Wrap
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 8 corn or gluten-free tortillas
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
21. Cottage Cheese Waffles
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 2 cups cottage cheese
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
22. Mushroom Egg Bake
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 8 large eggs
- 4 cups chopped vegetables appropriate to the dish
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Combine the prepared ingredients in a lightly oiled baking dish or muffin pan. Bake at 375°F until set and the protein reaches a safe internal temperature, 20 to 40 minutes depending on the dish.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
23. Yogurt Chia Bowl
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 3 cups plain Greek yogurt
- 2 cups cooked brown rice or quinoa
- 1 cup fruit or chopped breakfast vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
24. Turkey Sweet Potato Hash
Servings: 4 Prep: 10–15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 1 1/2 pounds potatoes or sweet potatoes, diced
- 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
- Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
- Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
- Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.
Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.
Meal-prep tips
- Cook one grain and chop several vegetables at the start of the week.
- Store sauces separately when possible.
- Refrigerate cooked food within two hours and use refrigerated portions within four days.
