My Meal Prep Menu: High Protein Breakfast Biscuits, Spicy Salmon Bowls and High Protein Potato Soup
Lisa standing beside all of the finished meal prep meals
My REALISTIC Meal Prep Process
High Protein Breakfast Biscuits, Spicy Salmon Bowl, High Protein Potato Soup
Here’s everything I made this week:
🍳Breakfast: High Protein Breakfast Biscuits
Quick to prepare…
…and packed with protein. Eggs, cottage cheese, sautéed potatoes, chicken sausage, and pepper jack cheese come together in the oven for a hearty breakfast that’s perfect for grab-and-go mornings.
Ingredients:
Eggs
Cottage cheese
2 tsp baking powder
2 cups flour
Chicken sausage
Potatoes
Pepper Jack Cheese
Cooking Spray
🥗Lunch: Spicy Salmon Bowl
Spicy is the best…
Salmon tossed in sriracha pairs with frozen riced cauliflower, broccoli, cruciferous crunch, snow peas, edamame, and brown rice. A touch of sesame oil ties everything together for a lunch that’s satisfying and flavorful.
Ingredients
Salmon filets
Sriracha
Snow peas
Cruciferous Crunch Mixed Veggies
Riced Cauliflower Stir Fry Mix from Trader Joe’s (2 bags)
Garlic
Olive Oil
Soy Sauce
Sesame Oil
Brown Rice
Edamame
🥘Dinner: High Protein Potato Soup
A favorite that doesn’t have to be unhealthy
Potato soup is often made to be extremely indulgent, and while I’m not anti-indulgent, I want to make meals that are nutrient dense. This one’s easy!!
Ingredients
Lean ground turkey
Ground chicken
Mirepoix
Low-sodium chicken broth
Potatoes, diced
Tuscan kale
Salt & pepper
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
Potatoes
Frozen potatoes
Mirepoix (onion, celery, carrot)
Garlic
Frozen riced cauliflower mix
Frozen broccoli
Frozen cruciferous crunch
Snow peas
Tuscan kale
Protein
Eggs
Chicken breakfast sausage
Lean ground turkey
Ground chicken
Salmon filets
Dairy
Cottage Cheese
Pepper Jack Cheese
Pantry
Flour
Baking powder
Brown rice
Sesame oil
Olive oil
Low Sodium Chicken Broth
Sriracha
Salt
Pepper
My Final Thoughts
This week’s meals are simple, protein-packed, and flavorful. By prepping ahead, you can save time, reduce stress, and enjoy meals that support your health without strict rules or overcomplicating your week.
You’re welcome to explore my Meal Prep E-Book to help set up your meal prep system or join me on YouTube. 🤗