Meal prep these yummy sausage and egg “muffins” for a quick and easy savory breakfast. Great paired with toast, a bagel or in a wrap. Or enjoy on their own for a low carb high protein meal. Use a silicone muffin pan for non stick baking and they are even easier! (Make sure to use a cooking spray so they don’t stick to the pan if you are not using a silicone muffin pan.)
Makes 12 servings
Per muffin
145 calories
13g protein
2g carbohydrates
10g fat
Ingredient’s you’ll need:
12 large eggs
12 small Turkey or chicken breakfast sausages
120g shredded mozzarella cheese
+salt and pepper to taste
Directions:
Preheat your oven to 375 degrees Fahrenheit.
Each muffin is 1 egg lightly whisked, 1 small sausage sliced, and 10g of shredded cheese + salt and pepper. Once you have filled your muffin pan, bake for 15-20 minutes or until cooked through and lightly golden on top. Allow to cool before storing in the refrigerator for up to 3-5 days. Make as little or as much as you need!
Find this high protein breakfast recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond. Reach your fitness goals with my easy and delicious recipes! This recipe is from Volume 2.
Want to start meal prepping so you can have an easier time reaching your fitness goals but have no idea how to begin making it a habit? Here are 2 simple quick prep ideas to get you started.
Prep Idea # 1: Cut up some veggies so they are ready for snacking and use a store bought dressing as a dip.
Prep Idea # 2: Prepare bananas for protein smoothies. Simply peel ripe bananas, break or slice into chunks, place in a freezer bag and freeze. Add a few pieces along with water, ice, and protein powder to a blender so you can make delicious smoothies in a matter of minutes.
Meal prep doesn’t have to be complicated. It’s about planning and preparing ahead so when those feelings of hunger strike it’s easier to make choices that align with your goals.
Need plenty of meal prep ideas, recipes, and tips to help you reach your goals? My e- cookbooks are available! Click below for details. Find over 100 macro friendly recipes and so much more.
Only a few ingredients and super short prep time means you could easily put this in the crockpot in the morning and it will be ready come dinner time.
Serve over rice with a side of steamed vegetables for a complete meal.
You can also make this into a hearty and tasty soup by adding a serving of this chicken to a serving of cooked rice and some frozen vegetables along with 1 cup of water. Viola, soup!
One quick tip for those of you wanting to shred body fat: Eat more soup! The volume goes a long way to keep hunger at bay.
Serves 6
Per serving
235 calories
24.7g protein
6g carbohydrate
11.5g fat
INGREDIENTS YOU’LL NEED
672g frozen boneless skinless chicken breast (about 3 large breasts)
406ml coconut milk (1 can)
200g sliced onion
2 tbsp curry powder
1 1/2 tsp garlic powder
2 tsp ground pink Himalayan salt
DIRECTIONS
Add all of the ingredients to a crockpot and cook on high for about 4-5 hours or until the chicken is cooked through and can be easily shredded with 2 forks.
Using 2 forks shred the chicken and stir so the chicken can absorb all the tasty coconut curry juices it cooked in. Allow to cool a bit before storing. Keeps for 4-5 days in the refrigerator for fast lunches or dinners all week long. Or freeze portion for future meals.
Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details.
This Coconut Curry Crockpot Chicken bulk meal prep recipe is in Volume 1 as well as many more yummy and versatile quick prep, bulk prep, and sweets and snacks prep recipes.
Find me on Instagram for more recipes, fitness tips, and meal ideas.
I stumbled across this perfect protein brownie recipe on accident! I was trying to create something else utilizing canned pumpkin and chocolate and what ended up happening was that I made divine brownies instead! The pumpkin is what makes this brownie possible. You don’t taste the pumpkin at all, instead it gives this brownie it’s perfect texture without using butter and allows the rich chocolate flavor to come through.🤤
Makes 8 servings
Per 60g serving
135 calories
9g protein
19g carbohydrate
3.5 fat
INGREDIENTS YOU’LL NEED
2 eggs
75ml real maple syrup
75g nonfat Greek yogurt (unsweetened applesauce can also be used and works great!)
140g canned pumpkin
25g cocoa powder
50g Chocolate Protein Powder of choice
25g all purpose flour
50g semi sweet chocolate chips (or mix and match any kind of baking chips such as milk, dark, white or peanut butter chips)
5g baking powder
1/2 tsp ground pink Himalayan salt
DIRECTIONS
In a mixer or by hand mix together the eggs, maple syrup, Greek yogurt, and pumpkin until smooth.
By hand fold in the cocoa powder, baking powder, and salt.
By hand fold in the protein powder.
By hand gently fold in the flour and chocolate chips until smooth and just combined. To not over mix!
Pour the batter in a parchment lined 8×8 baking pan and bake at 325 degrees for 22 minutes.
Remove from oven and allow to cool on a wire rack. The middle of the brownie should still be a bit gooey when you first remove it from the oven. It will further set as it cools.
Once cooled cut into desired portions and store in the refrigerator for up to 4-5 days.
Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details.
This Double Chocolate Fudge Protein Brownie recipe is included in Volume 1 as well as many more delicious and macro friendly sweet treat recipes for brownies, cookies, and so much more.
Find me on Instagram for more recipes, fitness tips, and meal ideas.
Get your recommended per meal 30g of protein in this delicious dark chocolate pudding. Also a great recipe for those of you new to meal prep! Keep the calories lower by topping with your favorite fresh or frozen berries or cherries. Also great topped with chopped walnuts for more of a brownie vibe.
Serves 1 (fruit topping included)
345 calories
30g protein
39g carbohydrate
9g fat
INGREDIENTS YOU’LL NEED:
125 ml 2% milk
15g chocolate whey protein powder of choice
8g sugar free chocolate instant pudding mix
10g cocoa powder
10g monk fruit powdered zero calorie sweetener
15g chia seeds
Pinch of pink Himalayan salt
Optional Toppings:
100g fresh or frozen berries or cherries
DIRECTIONS
Add all the ingredients to a small bowl and whisk together until smooth. Top with optional fruit.
Refrigerate for at least 2-3 hours or overnight before enjoying. Stores for up to 2-3 days in the refrigerator.
Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details.
The bulk prep recipe version of this chia seed pudding is in Volume 1 as well as many more yummy and versatile quick and bulk meal prep recipes including soups, pizza dough, and BBQ.
Find me on Instagram for more recipes, fitness tips, and meal ideas.
