Trying to be a little more consistent with balanced eats and meal prep is one of the best ways to knock out some of the decision fatigue for me! Here’s what I prepped for the week — high protein, simple and actually SOOOO good.
Banana Bread Overnight Oats
Makes 1 serving | 513 cals + 26g protein
Ingredients
- 1/2 cup oats
- 1/2 scoop vanilla protein powder
- 1/2 mashed banana
- 1/3c milk of choice (oats will be thick so you can add more until you reach desired consistency)
- 1/2 tbsp peanut butter
- 2 tbsp vanilla greek yogurt
- 1 tbsp chia seeds
- 1/2 tbsp chocolate chips
Directions
Combine into a jar or Tupperware and refrigerate overnight.
Buffalo Ranch Shredded Chicken
Makes 3 servings | 205 calories + 22g protein per serving
Ingredients
- 2 cups shredded chicken (about 8–10 oz); I did rotisserie chicken and shredded without the skin but could shred baked chicken too
- 2 tbsp buffalo sauce
- 1/4 cup plain Greek yogurt
- 1 tsp ranch seasoning mix
Directions
Add shredded chicken, buffalo sauce, Greek yogurt, and ranch seasoning to a bowl. Stir until fully combined. Store in an airtight container in the fridge.
& here is how I used the shredded chicken for a quick lunch:
Buffalo Chicken Tacos
Makes 1 serving | 432 calories + 35g protein per serving
Ingredients
- 1/3 of the buffalo chicken mixture (about 2/3–1 cup)
- 3 street taco-size tortillas
- 1/4 cup shredded cheddar cheese
Optional Dipping Sauce
- 1 tbsp plain Greek yogurt
- 1/2 tbsp buffalo sauce
Directions
Divide the buffalo chicken mixture between 3 tortillas and sprinkle each with cheddar cheese. Fold the tortillas and place in the air fryer. Cook at 400°F for 5 minutes, flip, then cook another 5 minutes until crispy.
For the dipping sauce, stir together the Greek yogurt and buffalo sauce and serve on the side.
Pizza Gnocchi Bake
Makes 5 servings | 580 calories + 29g protein per serving
Ingredients
- 1 package gnocchi (about 2 cups uncooked)
- 1 lb Italian sausage
- 1 jar pizza sauce (about 12 oz)
- 1 green bell pepper, diced
- 2 cups shredded mozzarella cheese
- Pepperoni slices (about 16 slices)
Directions
- Preheat oven to 400°F.
- Cook the Italian sausage in a skillet until browned.
- In a baking dish, combine uncooked gnocchi, cooked sausage, diced bell pepper, pizza sauce, and half of the mozzarella cheese. Stir together. Top with the remaining mozzarella and pepperoni slices.
- Bake for 30 minutes, or until the gnocchi is soft and the cheese is melted and bubbly.
Ranch Chicken Pasta
Makes 5 servings | 456 calories + 45g protein per serving
Ingredients
- 1 box (16 oz) protein pasta
- 2 tsp ranch seasoning mix
- 1/2 cup plain Greek yogurt
- 2 slices bacon
- 1 lb chicken tenders
- Paprika, salt, pepper, and garlic powder (or preferred chicken seasoning)
- 1/4 cup shredded cheddar cheese
Directions
- Cook pasta according to package directions and set aside.
- Season chicken tenders on both sides and cook in the air fryer at 400°F for 5 minutes. Flip and cook another 5 minutes, or until fully cooked. Dice into small cubes.
- Cook bacon until crispy, then let cool and dice into small pieces.
- In a large bowl, combine cooked pasta, chicken, bacon, Greek yogurt, and ranch seasoning. Stir until fully combined. Divide into 5 containers and top each with a sprinkle of shredded cheddar cheese.
Rice Cake S’mores
Makes 6 servings | 143 calories + 5g protein per serving
Ingredients
- 6 plain or lightly salted rice cakes
- 1 tub Coco Whip or Cool Whip, thawed
- 1 scoop vanilla protein powder
- 1 tbsp sugar-free vanilla pudding mix
- 1/2 cup chocolate chips
- 1 tsp coconut oil
- Flaky sea salt
Directions
- In a bowl, stir the protein powder and pudding mix into the thawed Coco Whip until fully combined. Set aside.
- Add chocolate chips and coconut oil to a microwave-safe bowl. Microwave in 15-second increments, stirring between each, until smooth and melted.
- Spread the whipped topping mixture evenly onto the rice cakes. Spoon melted chocolate over each one and sprinkle with flaky sea salt.
- Freeze for 2–4 hours before serving. Store in the freezer for an easy sweet treat.
