meals i’d make as a mom counting macros (part 3)
Haven’t you heard hot girls eat breakfast? Breakfast sets the tone for the rest of your day, and there’s no better way to fuel up than with a meal packed with protein. These are all super easy and meal prep ready so you don’t have to think in the mornings. Here are five easy and delicious high-protein breakfasts to try this week!
If you’re looking for meal prep containers, my egg pan, or basically any cooking items I use in these recipes, they’re all linked HERE!
Lazy Girl Pancake Bowl
absolutely obsessed with these protein pancake bowls for meal prep. they come together in like 15 minutes, reheat well, and are so customizable depending on your toppings. deets for one single bowl below, but so easy to double, triple, or quadruple for meal prep!
Macros per bowl (no toppings): 35g p / 39g c / 2g f; 305 cals
Ingredients:
1/2 cup @kodiakcakes Power Cakes Flapjack Mix
1/2 scoop @cleansimpleeats Vanilla Protein Powder
1/3 cup egg whites
1/4 cup @fairlife Ultra Filtered Nonfat Milk
1 dash of cinnamon
Directions:
. Spray your meal prep containers with nonstick cooking spray (THIS IS IMPORTANT — you will hate life trying to clean your containers if you don’t lol trust me)
Add dry ingredients — pancake mix, protein powder, and cinnamon and mix.
Add wet ingredients — egg whites and milk, and mix well until you have a pancake consistency.
Heat in the microwave for a minute and 45 seconds to 2 minutes — watch the bowl! You can also bake all of them at once in an oven on 350* for about 20-25 minutes
*if you’re prepping these ahead of time, for the best texture i suggest waiting until you’re ready to eat to heat them! for the purpose of video, i heated them all at once. if you do prep ahead, when you reheat, i suggest poking some holes in the pancake and adding syrup first before microwaving so it helps soften the pancake up* ☺️
Add whatever toppings you want! I do @lilys_sweets chocolate chips, berries, and sugar free syrup.
Enjoy! Be sure to store in an airtight container if meal prepping ahead of time.
Meal Prep Breakfast Sandwiches
like a sausage mcmuffin, but better! these sandwiches are super easy and reheat SO well!
Makes 6 sausage mcmuffins; macros: 22g p / 24g c / 11g f & 245 cals
Ingredients:
6 100 cal english muffins (i use Lewis Bake Shop)
3 large eggs
1.5 cup egg whites
1/3 cup cottage cheese (i use good culture!)
salt + pepper to taste
6 slices sargento ultra thin colby jack
6 butterball turkey sausage patties
Directions:
Preheat oven to 375*
while your oven preheats, whisk together your eggs, egg whites, cottage cheese, & salt+ pepper.
line a 9×13 baking dish (i used a bigger one in this video due to making a double batch this day!) with parchment paper. dump your egg mixture into the pan and bake for 15ish minutes or until eggs are cooked through. you can also use a silicone muffin tin — i do this too and works great!while the eggs cook, get the rest of your sandwich stuff ready to assemble.
after the eggs are cooked, i used a glass to make round egg patties (i chopped up the tiny bit of extra egg for hudson!) but you can also cut into 6 squares OR use a muffin tin for this step to eliminate scraps.
assemble the sammies! i use precooked turkey sausage so, so it makes it less work to throw these together. i also do NOT pre toast my muffins because i like to toast them when they reheat and i don’t want them to get too hard.
wrap in parchment paper and store in a gallon ziplock bag! i store mine in the refrigerator for the whole week. you can also freeze these. just make sure your bag has no air and is sealed tight!TO REHEAT: i like to put mine in the toaster oven at 350 for about 5 minutes. if i am in a hurry, I’ll just microwave the sandwich for 45 seconds! if the sandwich is frozen, let it thaw overnight first before reheating.
Enjoy!
Freezer Friendly Breakfast Burritos
So so easy, reheat well, and great for on the go breakfast.
Macros: 22g p / 26g c / 12g f
Ingredients:
6 carb balance tortillas
2 eggs
1 cup egg whites
8 Jones Dairy Farm chicken sausage links
1 & 1/3 cup reduced fat cheddar cheese
2 cups hash brown potatoes (the kind i used had peppers in it too!)
salt, pepper, garlic powder
Directions:
prep all your fillings. cook your eggs and egg whites, scrambled with salt, pepper and garlic powder. cook the chicken sausage and chop it up (i used kitchen scissors), as well as cook the hash browns according to package.
when everything is ready, assemble your burritos — evenly divide up each ingredient, add to the tortilla, and then roll the tortillas up like a guerro and wrap with parchment paper. then, add all your wrapped burritos to an airtight container for storage ! you can freeze or keep in the refrigerator!
to reheat, either microwave (defrosted) for 1min 30seconds or air fry on 325 for ~6 min (will depend on your air fryer). i air fry mine right on top of the parchment paper for easy cleanup!
PROTEIN HACK: for even more protein, scramble your eggs with 1/3 cup of cottage cheese! makes the burritos extra cheesy, adds protein, and gives the eggs a fluffy texture.
PB Chocolate Chip Banana Baked Oats
Say that five times fast.
Note: to lower carbs on this recipe, you can use ½ of a banana as well! You will need to cook a bit longer to get the “cakey” texture with less banana.
Macros (without pb on top): 8g f / 64g c / 15g p
Ingredients:
(Makes 1!)
1 banana, smashed
1/2 cup rolled oats
1/2 cup almond milk
1 tsp peanut butter powder
2 tbsp vanilla protein powder
1 tbsp lily’s chocolate chips
Optional: almond butter to top with
Directions:
Add all ingredients besides chocolate chips to a bowl and mix. Spray a ramekin or oven safe container with cooking spray and add in your oats mixture. Top with chocolate chips. Cook according to below directions:
AIR FRYER: Preheat air fryer to 325*. Bake for 10-12 minutes, checking at around the ten minute mark. I like my middle on the “gooey” side, so I keep mine at around 10. If you like banana bread texture, you can go closer to 15 minutes.
OVEN: Bake at 350* for 12-20 minutes, depending on the consistency you like, just as above!
Enjoy!
Cheesy Hashbrown Egg Casserole
This breakfast casserole is creamy, cheesy, and full of protein making it the perfect macro friendly breakfast meal prep!
Macros: 211 cals / 14g p / 10g c / 11g f
Ingredients:
4 cups shredded hash browns
1 cup cream of chicken soup
4 oz reduced fat cream cheese, softened
2 cups Jimmy Deans fully cooked turkey sausage crumbles
8 eggs
1.5 cups shredded reduced fat cheddar cheese
Directions:
Spray a 9×13 glass baking dish with cooking spray. In the dish add hash browns, cream of chicken, softened cream cheese, and turkey sausage. Stir to combine. Then add in eggs, stir again. Top with the shredded cheese, and bake on 375 for 30-35 minutes or until eggs have cooked solid.
Serves 12!
