My Weekly Meal Prep Process
On the Menu This Week:
🥦Broccoli Cheddar Egg Bites with High Protein Oatmeal Raisin Muffins
🥙Chicken Shawarma Pitas and Rice
🍅High Protein Tomato Soup
For me, meal prep is not about restriction. It is a tool that helps me feel prepared, nourished, and free from the constant question of “what’s for dinner.” It is a system that creates space in my week and supports my health in a way that works long term.
See what I made this week. ⬇️
🍳Breakfast
Broccoli Cheddar Egg Bites
These egg bites are packed with protein and flavor. Frozen broccoli, eggs, and shredded cheddar come together in the oven for a quick, satisfying breakfast. They are perfect to make ahead and grab in the morning when you are short on time.
See the full recipe here
High Protein Oatmeal Raisin Muffins
I made mine in my meal prep containers. Soft, slightly sweet, and full of protein, these muffins combine flour, rolled oats, protein powder, milk, olive oil, honey, cinnamon, and raisins. They are easy to portion for a morning snack or breakfast on the go.
See the full recipe here
🥗Lunch
Chicken Shawarma Pitas
Served in pita bread with roasted cauliflower, onions, peppers, and a creamy roasted garlic sauce made with Greek yogurt and mayo, this lunch is full of bold flavor and nutrients. Fresh parsley adds brightness to each bite.
See the full recipe here
🥘Dinner
High Protein Tomato Soup
This tomato soup is hearty and protein-rich. It reheats easily and pairs well with a side salad or bread for a cozy dinner.
See the full recipe here.
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
Cauliflower
Onions
Peppers
Lemon
Fresh parsley
Shredded kale
Garlic
Protein & Dairy
Chicken breast
Ground turkey
Eggs
Cottage cheese
Greek yogurt (Fage is my favorite!)
Shredded Cheddar Cheese
Mayonaise
Frozen
Frozen broccoli
Pantry
Flour
Rolled oats
Baking powder
Protein powder (I recommend unflavored)
Olive oil
Honey
Cinnamon
Cumin
Chili powder
Turmeric
Onion powder
Tomato paste
Diced tomatoes
Salt and pepper
Speciality
Pita Bread
My Final Thoughts
This week’s menu shows that meal prep can be easy, flavorful, and high in protein without taking over your day. Each meal is designed to save time and support your goals in a realistic, enjoyable way.
If you want more guidance, check out my Meal Prep Perspective E-book to build your own sustainable system or learn how to work with me directly for personalized support. 🤗
