weekly meal prep as a mom counting macros!
Here’s all the recipes (plus a few bonus ones that I didn’t film) for what I prepped to keep me fueled throughout the week!
Links:
Meal prep containers, scale, egg pan, and other essentials
Our place pan + baking sheet
Muffin liners
Pickle Chicken Salad
Serves 4; macros: 23g p / 5g c / 4g f
12 oz shredded chicken (i use the pre-shredded rotisserie from Costco)
1/4 cup blended lowfat cottage cheese
1/4 cup nonfat greek yogurt
1/4 cup chopped dill pickles + a little juice
1 tbsp chopped dill weed
2 tbsp ranch seasoning
1 tsp dill pickle seasoning (optional but makes it extra pickle-y!!)
salt + pepper to taste
add everything to a bowl and mix well! tastes great on wraps, sandwiches, alone with veggies, etc!
Meal Prep Breakfast Sandwiches
Makes 5 sausage mcmuffins;
Macros: 22g p / 21g c / 10g f & 260 cals
Ingredients:
5 100 cal english muffins (i use Lewis Bake Shop)
2 large eggs
1 cup egg whites
1/4 cup cottage cheese, blended
salt + pepper to taste
5 slices sargento ultra thin colby jack
5 butterball turkey sausage patties
Directions:
preheat oven to 375*
while your oven preheats, whisk together your eggs, egg whites, cottage cheese, & salt+ pepper.
spray a silicone muffin tin (like this one) with cooking spray OR line a 9×13 baking dish with parchment paper. dump your egg mixture into the pan and bake for 20ish minutes (12ish if you’re using the silicone pan) or until eggs are cooked through.
while the eggs cook, get the rest of your sandwich stuff ready to assemble.
after the eggs are cooked, if you use a 9x13in pan, cut into squares. if you use the silicone pan, remove the eggs.
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 reusable 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.
Healthier Pumpkin Muffins
Makes 12 muffins; Macros: 6g p / 14g c / 2g f
1 and 1/3 cup Kodiak Cakes buttermilk flapjack pancake mix
1 scoop vanilla protein powder (I use Clean Simple Eats!)
1 cup canned pumpkin purée
1 large egg
1 Tbsp vanilla extract
1/2 cup fairlife low fat milk
1 tsp pumpkin spice
1 tsp cinnamon
2 Tbsp sweetener (I use Truvia Sweet Complete but if you use regular sugar, adjust the macros!)
1 tsp baking powder
1/4 cup mini chocolate chips
Preheat oven to 350 degrees and line a full size muffin tin with 12 liners or grease the pan.
In a bowl add pumpkin purée, egg, milk, extract, and sugar substitute. Stir well.
In a separate bowl combine the pancake mix, protein powder, pumpkin spice, cinnamon, and baking powder.
Add dry ingredients into the wet ingredients a bit at a time and stir. Stir just combined. Then fold in 1/2 of the mini chocolate chips.
Scoop into muffin liners with a cookie scoop or large spoon. You won’t need more than one scoop as the muffin batter rises a bit. Add the other half of the chocolate chips to the muffins on top.
Bake for 18-22 minutes or until a toothpick comes out clean. Enjoy!! Keep in the fridge to stay fresh!
Pickled Red Onions
You can find my pickled red onions recipe HERE on my website!
& HERE is a link for the mason jars with plastic lids I use for them! You can also find the other smaller jars that I use for veggies here.
Homemade Ranch
Serves 8, 2 tbsp per serving! macros: 4g p / 1g c / 0g f
Ingredients:
1/2 cup low-fat cottage cheese (i like good culture)
1/2 cup nonfat greek yogurt
1 packet ranch seasoning
2 tbsp fairlife milk
Directions:
In a food processor or small blender, add all of your ingredients in, and blend until smooth!
