Colorful, Hearty Meals

Written By Lisa Daronatsy Kiyindou

Lisa sprinkling furikake on the egg drop soup.

Menu This Week

Broccoli Breakfast Biscuits, PB Banana Overnight Oats, Chicken Enchilada Casserole, and High Protein Egg Drop Soup

This week’s prep was colorful, hearty, and full of meals I actually want to eat. I love when breakfast starts strong, and these broccoli and spinach biscuits do the job well! Lunch was a layered chicken enchilada casserole, and dinner was a big batch of high-protein egg drop soup with crispy tofu on the side. Each meal felt easy to prep, flexible to adapt, and gave me a solid foundation for the week ahead.

🍞Breakfast: Broccoli Breakfast Biscuits & PB Banana Overnight Oats

Breakfast is always my favorite meal of the day and I just love starting strong with something substantial. These green breakfast biscuits get their color from frozen broccoli and fresh spinach, blended right into the egg mixture with cottage cheese. I stir that into flour and baking powder, then fold in sausage, parmesan, and lots of black pepper. I bake them right into my meal prep containers, which might be the best part!

Ingredients for Broccoli Biscuits

  • 2 cups flour

  • ½ tsp baking powder

  • ½ tsp salt

  • 6 eggs

  • ½ cup cottage cheese

  • ½ cup milk

  • bag of frozen broccoli, thawed

  • 6 breakfast sausages, diced

  • fresh spinach, chopped

  • parmesan cheese, shredded

  • pepper

For the oats, I blend banana, peanut butter, and milk, then stir in rolled oats and water. Simple and delicious.

Ingredients for Peanut Butter Banana Oats

  • rolled oats

  • peanut butter

  • bananas

  • milk

  • water

🥗Lunch: Chicken Enchilada Casserole

This lunch is a throw-it-together layered casserole that comes together fast and holds up well all week.

Ingredients:

  • shredded chicken breast

  • enchilada sauce

  • salsa

  • shredded cheese

  • frozen corn

  • rice

🍛Dinner: High Protein Egg Drop Soup and Crispy Tofu

Dinner this week is high-protein egg drop soup with crispy tofu on the side. For the soup, I used both chicken stock and it’s important to know that bone broth on its own isn’t a complete protein, so pairing it with eggs helps make it more nutritionally complete. I added frozen veggies to round it out and this one reminds me why egg drop soup was a favorite of mine growing up.

Egg Drop Soup Ingredients:

  • chicken bone broth & chicken stock

  • water

  • eggs

  • chicken bouillon

  • garlic powder

  • cornstarch slurry

  • frozen mixed veggies

  • sprinkle of furikake 

Crispy Baked Tofu Ingredients:

  • tofu

  • cornstarch

  • cayenne pepper

  • olive oil

Shopping List

To make things even easier, here’s a full list of everything I used this week, grouped by grocery store sections so you can shop faster.

Produce

  • Bananas

  • Fresh spinach

Protein

  • Breakfast sausage

  • Chicken breast

  • Tofu (I used firm)

  • Eggs

Dairy

  • Cottage cheese

  • Milk

  • Shredded parmesan cheese

  • Shredded Mexican cheese blend

Frozen

  • Frozen broccoli

  • Frozen corn

  • Frozen mixed vegetables

Grains

  • tortillas

Pantry Staples

  • Flour

  • Baking powder

  • Rolled oats

  • Peanut butter

  • Rice

  • Chicken bouillon

  • Garlic powder

  • Cornstarch

  • Olive oil

  • Salsa

  • Enchilada sauce

  • Salt & pepper

Optional / Specialty

  • Furikake spice blend

My Final Thoughts

If you’re just starting with meal prep or want to build a better flow, I’d love to help. My e-book breaks it all down in a clear, yet concise way. You can grab it here: 👉 Meal Prep Perspective E-Book

Le’t meal prep together, one week at a time!

Lisa Daronatsy Kiyindou
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My Realistic Meal Prep Process