weekly meal prep (02.16.25)

Nov 7

This week’s weekly meal prep! Per usual, if you need any of the items I use to prep like my veggie chopper, meal prep containers, etc, it’s all linked below!

My Veggie Chopper
Our place pan + baking sheet
Amazon Meal Prep Essentials
Heart Muffin Tin
Mixing Bowls with Lids

Italian Grinder Chicken Salad

Ingredients

For the Salad:

2 cups shredded rotisserie chicken
½ small red onion, thinly sliced
½ cup banana peppers, chopped
1 cup cherry tomatoes, halved
½ cup dill pickle chips, chopped
½ small cucumber, diced
4 slices ultra-thin provolone cheese, chopped into strips
¼ cup turkey pepperoni, sliced
2 cups shredded iceberg lettuce

For the Dressing:

½ cup low-fat cottage cheese
¼ cup plain Greek yogurt
1 tbsp red wine vinegar
1 tsp olive oil
½ tsp garlic powder
½ tsp Italian seasoning
Salt and pepper, to taste

Instructions

Make the Dressing:
- In a blender or food processor, combine the cottage cheese, Greek yogurt, red wine vinegar, olive oil, garlic powder, Italian seasoning, salt, and pepper.
- Blend until smooth and creamy. Adjust seasoning if needed.
Assemble the Salad:
- In a large bowl, combine the shredded chicken, red onion, banana peppers, cherry tomatoes, dill pickles, cucumber, provolone cheese, and turkey pepperoni.
- Add the shredded iceberg lettuce and toss everything together.
Dress and Serve:
- Drizzle the dressing over the salad and toss to coat.
- Serve immediately or let it sit for 10-15 minutes for the flavors to meld.

SERVES 4; Calories: 242 cal Protein: 32g Carbohydrates: 7g Fat: 8g

PB Chocolate Chip Cottage Cheese Muffins

Ingredients (Makes 12 muffins)

1 cup old-fashioned oats (blended into oat flour)
½ cup vanilla protein powder (or unflavored)
½ cup cottage cheese (low-fat or fat-free)
¼ cup PB2 (powdered peanut butter)
2 large eggs
¼ cup mashed banana
¼ cup maple syrup (or honey)
½ cup almond milk (or milk of choice)
1 tsp vanilla extract
1 tsp baking powder
½ tsp baking soda
½ tsp cinnamon (optional, but adds warmth)
¼ tsp salt
¼ cup mini chocolate chips (Lily’s sugar-free or dark chocolate for a lower-sugar option)

Instructions

Preheat oven to 350°F. Line a muffin tin with liners or lightly spray with nonstick spray.
Blend oats into a fine flour using a blender or food processor if not already pre-ground. You can also use oats as is, but the texture will just be a little different!
Mix oat flour, protein powder, PB2, baking powder, baking soda, cinnamon, and salt in a large bowl.
Blend wet ingredients – In a separate bowl, whisk together cottage cheese, eggs, mashed banana, maple syrup, almond milk, and vanilla extract until smooth.
Combine wet and dry ingredients, stirring until just mixed. Do not overmix!
Fold in chocolate chips gently.
Divide batter evenly into the muffin tin.
Bake for 18-22 minutes, or until a toothpick inserted in the center comes out clean.
Cool in the pan for 5 minutes before transferring to a wire rack.

Macros (Per Muffin, Approximate / Makes 12)

Calories: ~120-140
Protein: ~8-10g
Carbs: ~14-16g
Fat: ~3-5g

Chick-Fil-A Egg White Grill Dupe

Ingredients

4 Lewis Bake Shop Wheat English Muffins (split in half)
4 Purdue Frozen Chicken Breast Fillets (thawed)
Egg Whites (about 1/2 cup per sandwich; adjust to taste)
4 Ultra Thin Mild Cheddar Cheese Slices
G Hughes Sugar Free Cluckin Sauce (for drizzling)
Salt & pepper, to taste

Instructions

Prep the Chicken:
- Thaw the chicken breast fillets completely.
- Cook according to instructions (if using uncooked chicken, your prep will look different!)
Toast the English Muffins:
- While the chicken is cooking, toast the English muffins until golden and slightly crispy.
Cook the Egg Whites:
- Preheat your oven to 350°F.Lightly spray a silicone muffin top tin with non-stick spray.Pour about 1/2 cup of egg whites into each compartment (or adjust based on your desired thickness).Bake in the oven for 15–18 minutes or until the egg whites are fully set and firm enough to handle. Remove from the oven and let cool slightly.
Assemble the Sandwich:
- On the bottom half of each toasted English muffin, place a cooked chicken breast fillet.
- Add the egg whites on top of the chicken.
- Lay a slice of ultra thin mild cheddar cheese over the egg whites so it begins to melt from the residual heat.
- Drizzle with H Hughes Sugar Free Cluckin Sauce.
- Top with the muffin cap.
Serve & Enjoy:
- Serve your Egg White Grill Dupe warm. Pair with fresh fruit or a side salad for a complete, balanced breakfast!
- If you’d like to save these for meal prep, don’t add the sauce until you’re ready to eat! Wrap each muffin with parchment paper and store in the fridge until ready to microwave and eat.