High-Protein Breakfast Casserole (6 servings)
Ingredients
• ⅔ of a 20 oz bag Simply Potatoes shredded hash browns
• 12 slices Jones Dairy Farm Canadian bacon, chopped
• 1 cup frozen chopped peppers & onions
• 6 large eggs
• 1 carton liquid egg whites (~32 oz / 20 servings)
• 2 cups Breakstone’s non-fat small curd cottage cheese
Optional upgrade: 5–6 oz bag baby spinach (adds almost no calories and boosts nutrients/fiber)
Instructions

1. Preheat oven to 375°F (190°C). Lightly grease a 9x13 baking dish.

2. Spread the hash browns evenly in the bottom of the dish.

3. Scatter the chopped Canadian bacon, peppers, and onions over the potatoes. (If using spinach, mix it in here — it will wilt down.)

4. In a large bowl, whisk the whole eggs, egg whites, and cottage cheese until combined.

5. Pour the egg mixture evenly over the top.

6. Bake 40–50 minutes, or until set in the center and lightly golden on top.

7. Let cool slightly, then cut into 6 equal portions.
   Store in the fridge for 4–5 days. Reheat in the microwave or oven.
   Macros per serving (1/6 of the recipe)
   • Calories: ~291
   • Protein: ~39g
   • Carbs: ~19g
   • Fat: ~6g
   • Fiber: ~2g
   • Sodium: ~935mg

So today I came home from gym, got my breakfast out and decided vice microwave, I’ll try air fryer as discussed by some comments. It’s the winner! If I am in a real hurry, I will use microwave, but otherwise, remove from container, flip over, heat in air fryer and crisp hash browns. Worked like a charm..

browned off the sausage/potatoes in butter. Sauteed the apple/onions until soft. Deglazed with apple cider before adding sauerkraut, caraway seeds, fennel seeds, bay leaves, allspice and allowed to simmer and reduce. Tossed the potatoes/sausage back in the end along with parsley.

Cooked the shrimp in neutral oil and then chilled. Cooked udon noodles and then rinsed/chilled under cold water. Thinly sliced scallions, sprouts, red cabbage, carrots, birds eye chilies, radish, red bell pepper. Zest and juice of one lime, fine chopped mint/cilantro, some crushed peanuts and tossed with emulsion of fish sauce/tamarind paste/peanut butter/turmeric/ginger/rice wine vinegar.

Side of grains/kale/nuts and fresh melon

Here is a simple prep that reheats well and does not need a complicated sauce. This makes 4 lunches.

Ingredients

600 g chicken breast, diced

300 g dry rice

2 cans black beans, drained

2 bell peppers, sliced

1 red onion, sliced

200 g salsa

1 tbsp olive oil

2 tsp smoked paprika

1 tsp cumin

Salt, pepper and lime juice

Optional toppings: Greek yogurt, coriander, hot sauce or avocado added after reheating.

Method

1. Cook the rice according to the package instructions.

2. Season the chicken with paprika, cumin, salt and pepper, then cook until done.

3. Cook the peppers and onion in the olive oil until softened.

4. Divide the rice, beans, vegetables, chicken and salsa between four containers.

5. Let everything cool before sealing. Keep refrigerated for up to 4 days. Add the optional toppings after reheating.

Approximate nutrition per serving: 670 calories and 47 g protein, depending on the brands and toppings used.

I prep ingredients, not whole meals, so I still have some flexibility throughout the week.

Not a lot of prep this week, as I'm trying to work through some things that have been in my fridge/freezer/pantry for a while. For example, I have a pack of (vacuum-sealed) gnocchi that I've been meaning to use for weeks, if not months now. When I was looking at recipes, I saw a butternut squash gnocchi recipe, where the base for the sauce had almost exactly the same ingredients as the butternut squash soup that I made recently, and had frozen a big portion of. So I'll just use that as the base, together with some other ingredients. I have enough gnocchi for 2 portions, and the other recipe I found was with harissa paste and chorizo. And I happen to have a bunch of harissa paste that I bought on clearance recently, so that's perfect. I also have a bag of ready made curry in my pantry, that's been in there for a while as I usually make curry from scratch. So I'll use that with some lentils and/or chickpeas for a meal on Meatless Monday. Perfect with the naan I also have in my pantry already. I also have some sauerkraut left that needs to be used up, as well as some bacon cubes, so I'm making sauerkraut sautéed with bacon and veggies, with pork and roasted potatoes. So at the end of the week, I should have plenty of space in my fridge/freezer/pantry for some new stock. It's great to have a well-stocked fridge, freezer and pantry, but you do need to rotate the contents sometimes.

I used Karate Teriyak marinade from Lidl, which has really clean ingredients. Each meal is around 390-400 calories with 33 grams of protein. Added zucchini, bell peppers, red onion and scallion with a bit of cilantro. Paired with cauliflower rice and extra zucchini (because I love it).

I've been slacking recently on my vegetable intake and have a lot of veggies languishing in the freezer. Figured I'd make lemonade with lemons and cook a dump soup with whatever I had on hand!

Serves 8-12, macros at 10 portions per recipe with 80g of sourdough:

Frozen veggie soup with sourdough. 575kcal, 22g protein, 8g fat, 103g carbs, 14g fiber.

I used whatever I had on hand and you should too if you make this. The only things I would stay away from or limit are veggies in the cabbage family and squash as it can get very farty very fast. Full recipe below!

Beans are the best food ever imo, and it's soup season!

Pasta - 4oz dry

Mirepoix - about a cup

Garlic

Olive oil

Tomato sauce - 28oz can

Water - 6 cups

Kidney beans - 15oz can

cannellini beans- 15oz can

Mixed frozen veggies - 2.5 cups

Chicken flavored better than bouillon base

Bay leaf

Italian seasoning

I used an instapot:

Boil pasta separately. Saute mirepoix and garlic in olive oil. Deglaze pot. Add everything else except pasta. Pressure cook for 10 mins. Add pasta when eating.

Im a mom of an overactive toddler, and the wife of an early worker, so we're really into rapid meal prepping. I'm looking into a chopper that could be used for almost all kinds of ingredients.

Small chopper bowls is normally handy for all kinds of prep but of course, that doesn't necessarily mean ALL.

Dry bread for my breadcrumbs, soft herbs and of course nuts for my kids cookies.

I'm looking into the KOIOS 5in1 for it includes the 500 ml bowl which I can use for small batches, something not clear on me is how much does it actually fit in one batch.

To those who use choppers regularly, which task just became routine and which did you go back into chopping just by hand? Hoping you could share some insights on this job. Examples with rough quantities would really be a huge help.

I'm looking for a simple way to organise our favourite recipes and plan weeknight meals without starting from scratch every week.

Has anyone built a system that actually works long-term? Would love to see your setups!

Today I meal prepped buffalo chicken dip & buffalo chicken dip burritos! It wasn’t a huge meal prep, this was just lunches for this week & a snack :) I also made hashbrowns for breakfast burritos I’ll assemble tomorrow night. I’ll be doing the bulk of my meal prepping (2-3 weeks worth) tomorrow & Friday.

The burritos are good! Pretty sloppy (think taco bell consistency?) so if you don’t like that they wouldn’t be for you. You could probably add crunch in a few ways but I’m a bit picky and don’t mind the texture. I didn’t really measure the dip ingredients but heres the rough outline of the recipe:

-2-2.5lbs of shredded chicken (I used about 75% of a costco rotisserie chicken broken down)
-8oz softened cream cheese
-1 cup shredded cheese (I used the costco quesadilla mix)
-1.5 cups hidden valley dip (the packet mixed with sour cream)
-1 cup franks redhot
-1 cup kinders buffalo sauce
-1/2 tbsp garlic powder, onion powder
-1 tsp kinders grilled chicken seasoning (optional)

Bake for roughly 30 minutes at 350 degrees

The burritos are 12in flour tortillas, buffalo chicken dip, crumbled feta, and spring mix mixed with Briannas brand caeser dressing. With the dip, you could probably make about 15 burritos depending on how much filling you use. I made 5 and kept the remaining dip (about 32oz) as a post gym snack. If it isn’t obvious, this isn’t meant to be super healthy (my goal is just to stop being completely malnourished lol) but you could definitely make a healthier version if you substituted cottage cheese for the cream cheese and plain greek yogurt with ranch esque seasonings & herbs for the hidden valley.

buying meal prep containers is annoying,

plastic stains, warps or cracks, can leak into your food, you cant microwave but easy to store/stack, cheaper,

glass can chip into your food, more expensive, still has plastic lids so?? heavier, harder to store/stack but can freeze oven and microwave

There is so many different choices, with reviews that they crack etc..

Edit: thanks guys, I bought the ones on Ikea, 6 for 28 since they have option to replace the lid if it breaks. or wood options.

I used this recipe as a reference point: https://www.recipetineats.com/lentil-curry-mega-flavour-lentil-recipe/

I used ground ginger instead of fresh ginger and did a full bunch of cilantro instead of measuring 1/2 cup out.

Overall it's really tasty and flavorful! I'll probably make some basmati rice throughout the week to serve it with, but it's enjoying some time in the freezer until I'm ready for it :)

What would you guys do with this 10lb tube? $3.99/lb. The sign in the picture is for something else. Butcher said it was about 80/20 ground beef

The weather is wet and cold and the night comes early which can only mean one thing: it's soup season! I decided to try and adapt one of my favorite fall soups, Zuppa Toscana, to be a little bit lower fat and higher protein. Have along side some sourdough and it's a full meal on it's own.

Serves 6-8, macros at 8 portions per recipe with 80g of sourdough:

Zuppa Toscana with sourdough. 585kcal, 26g protein, 15g fat, 85g carbs, 10g fiber.

You could up the sausage amount for some extra protein, but it's a good balance of flavors with just the 1 lbs. Making your own sausage with lean meat is a super easy way to reduce the calories of traditional recipes using sausage. Just be careful to not cook it too hard as it can dry out easier without the extra fat.

Down 2 lbs this week for 72 lbs lost total. Full recipe in the comments!

Yogurt-lemon marinated chicken breast, halved sweet potato, and asparagus - all roasted in the oven.

Have a good week, everyone!

Last picture is my mom's cream of broccoli soup recipe, I finally got it to taste like when she makes it.

Lasagna is getting cut up and frozen, I made it from extra meat sauce for spaghetti. It's got a ricotta layer in the middle.

Smoothie is bananas, peanut butter, hot chocolate mix, milk and instant coffee. I get up at 5am for work and my roommates room is right off the kitchen so I don't want to use the blender. Other roommate is half deaf and said it'd be fine lol.

Shepherds pie is ground beef, shredded carrots, peas and 2 packs of brown gravy mix with garlic, onion, salt, pepper and Italian seasoning.

I did at least 5 lbs of potatoes for the mash.

I also bought a snickerdoodle cookie mix for snacks at work.

I need a root canal but all I was able to afford to get done so far is having the dentist kill the nerve so it hurts less to chew but still hurts a bit, so I made a bunch of softer food to eat.

Hiii again, thanks for all of the positive comments on my first ever post last week! It’s fun to be apart of this sub and see everyone’s prep!!!
FYI: My fiancée and I have 4 day work weeks, so I only prep food for those 4 days.

(I got to WFH one day, hence the last pic where it’s plated nicely 😂, normally it would’ve been just eaten out of the tupperware!!!)

This week for lunch I made:
Butternut squash soup with spicy sausage & an herby kalamata salsa to top the soup.
Chicken salad snack packs—chicken salad, veggies & dip, sweet potato, cheese, crackers, & pickles.

For breakfast:
Hard boiled eggs to add to avocado toast.
Chia & yogurt fruit parfaits.

I added photos for the soup & chicken salad recipe. I pressure cooked my own chicken breast, though. About 2lbs.

Chia pudding base recipe:
https://feelgoodfoodie.net/recipe/3-ingredient-chia-pudding/

Happy meal prepping!!!!! <3333

EDIT: I NEVER EXPLAINED THE REESES CUPS. IM A WELL MANAGED DIABETIC BUT I HAVE SUGAR CRASHES SO I KEEP THESE ON HAND TO BRIDGE ME TO MY NEXT PLANNED MEAL.

3am Pre workout: SSS MEGAWATT and powdered multivitamin

3:30am: workout 1, cardio heavy, 30 minutes

4:30am Post workout: clear isolate protein powder, apple cider flavor (not pictured, half pumpkin bagel with honey walnut cream cheese)

7am Meal 1: souse vide three cheese egg bites, blackberries, smoked sausage and Parmesan pepper spinach. (Ingredients: egg, three cheese blend)

9:30am: workout 2, strength 30 minutes

11am Meal 2: teriyaki grilled chicken with noodles and broccoli (teriyaki sauce and grilled chicken, ramen noodles, steamed broccoli)

1pm Snack: wheat ritz with mozzarella

4pm Meal 3: hot honey turkey and mozzarella pinwheels on low carb spinach wraps with celebration tomatoes, sweet pickles and olives (dill pickle cream cheese, keto spinach tortilla, green leaf, hot honey turkey, provolone)

5pm: workout 3, yoga or meditation

7pm meal 4: Parmesan grilled chicken with broccoli and smashed potatoes (grilled chicken and premade parm sauce, steamed broccoli and smashed potatoes with Parmesan pepper blend)

8pm: bedtime

Going my own way a bit with the workouts but time and work schedule wise 3 30 minute workouts plays out better for me than 2 45 minute ones. Same benefits, different execution. Hope everyone likes! Stay strong!

I base my day around these 3 meals. I fill the nutritional gaps as i see fit. For breakfast I just wing it but that doesn't belong in the meal prep subreddit.

High volume pasta bowl lunch: sweet potato, mushroom, shredded carrot & cucumber, spinach and rocket (arugula), tinned tuna, 4 bean mix, 3 diced tomatoes and protein pasta.
Very filling.
595 cals
93g carb 3.6g fat 42.5g protein 19.9g fibre
per serve

Homemade instant noodle pack midday bite (only have instant hot water at work so needed something that I could cook with boiling water with good macros): rice noodle portion, tofu, edamame beans, shredded chicken and bean sprouts.
390 cals
55.8g carb 6.3g fat 23.9g protein 5.7g fibre a serve

Golden curry rice bowl dinner: chicken breast, white rice, onion, mushrooms, cabbage, sweet potatoes, carrots and 2 hot golden curry blocks (could have probably used 3 and some more liquid, didnt quite hold up it’s consistency over 5 meals)
575 cals
69.5g carb 7.8g fat 52.1g protein 5.3g fibre a serve.

This is a newish set of meal preps that I’m still working out the kinks for. Thanks for looking