three recipes to meal prep today
a simple 90-minute prep to inspire your Sunday, plus the weekly 2-2-2
Happy Sunday! January always feels like it drags on forever, but somehow February is flying by—how is it already halfway over?! I hope you had a great Valentine’s weekend and filled it with things (and food) you love ❤️ One thing I love? My weekly meal prep (truly!!). Today’s newsletter features a few ideas for you! My goal for this one was to feature flavorful & protein packed recipes that won’t have you stuck prepping all day!
The meal prep lineup includes:
🌱 High-Protein Pesto Egg Muffins* — a very quick, three ingredient breakfast
🍋 Lemon Dill Spatchcock Chicken — perfect for protein prep or a fancier main
🍲 Chipotle Chicken Sweet Potato Soup — cozy, a lil spicy, and freezer-friendly
If you’re short on time, I recommend making the egg muffins and soup—both recipes are easy to double and freeze for later. And if you want to streamline your kitchen time, I’ve included a step-by-step prep plan below to help you make the most of it, because we’re all about efficiency and flavor over here!!
Interested in getting a fully sorted breakfast and lunch plan to follow? Our February meal prep calendar does just that—you get the grocery list and all recipe PDFs so you can easily follow along and do your prep, plus a calendar to follow with freezing/storage instructions.
Keep scrolling to get the recipes for today’s meal prep and follow along on Instagram.
And if you want even MORE, check out my High Protein Meal Plan for this week’s dinners!
Share in the comments one recipe you’ve meal prepped so far this month!! (can be from our meal preps or not!) My favorite has been the sausage, potato, and chive breakfast burritos, I’m just a sucker for a freezer-friendly prep.
high-protein pesto egg muffins
makes 12 muffins (6 servings) | prep time: 10 min | cook time: 30 min
*If you aren’t able to find eggs right now, try out a chia pudding or overnight oats recipe from my site! With only three ingredients, these egg muffins are keeping our prep time at an all time low while still offering big flavor. Feel free to add in some of your favorite cheese, a creamy goat cheese would be my pick. One serving (2 muffins) has 17g of protein! These are freezer-friendly for up to one month.
get the full recipe here
lemon dill spatchcock chicken
serves 4-6 | prep time: 25 min | cook time: 50 min, plus 10 minutes resting time
The versatility of this recipe is what makes it so great! Use it for an elevated dinner main and pair with a few sides. Or use the chicken as a batch protein prep and create bowls, wraps, or salads throughout the week. The lemon and dill make it the perfect match for some Mediterranean-inspired quinoa bowls.
get the full recipe here
chipotle chicken sweet potato soup
serves 4 | prep time: 30 min | cook time: 35 min
There’s nothing better than a cozy bowl of soup in the winter and this one is perfect if you’re feeling a little under the weather to clear those sinuses—you can always adjust the spice level to your liking if it’s not your thing! I love to prep my soups ahead and freeze in Souper cubes.
get the full recipe here
The Prep Plan
Here’s a step-by-step plan for prep day for some extra guidance:
Egg muffins: prep and bake the pesto egg muffins.
While the muffins bake prep the spatchcock chicken.
Remove the muffins from the oven and increase the temp.
Bake the spatchcock chicken.
While the chicken bakes prep and cook the chipotle sweet potato soup.
When the spatchcock chicken is done remove from the oven and let it rest for about 10 minutes (reference full instructions).
Optional: Prep the spatchcock chicken for meals. Once cooled, slice or dice the chicken, removing from the bones, so it’s ready to use throughout the week.
These are my go-to non-toxic storage containers for meal prep. Perfect for reheating!
what I’m prepping
Lemon dill spatchcock chicken — obviously I’m enjoying these meal prep recipes this week! I love to batch prep proteins and use them up in different ways.
High protein pesto egg muffins — I’ve been enjoying my chia pudding and overnight oats recently, excited to mix it up this week with something savory!
what I’m loving
Crow Canyon Home — I’ve loved their bakeware and tableware for years and finally picked out some pieces! I snagged these plates and this tray. If you’re local, Glass Ripples in Cambridge is the cutest shop and carries so many pieces!
Mini UGG dupes — I’ve been living in these all winter!! Love the platform for a little boost to keep my feet cozy on my meal prep days and way less $$$.
what I’m recommending
Lunch bowls — I’ve been so into making bowls for a quick, balanced meal. Recently I’m obsessed with shrimp grain bowls. My go to components are rice, spinach, and chopped veg (and this dressing is my fave, JENN15 for 15% off!).
High-protein buffalo chicken dip — I made my usual buffalo chicken dip recipe for the Super Bowl but swapped cream cheese for cottage cheese and OMG. You need to try: 2 cups shredded chicken, 1 cup blended cottage cheese, 1/2 cup buffalo sauce, 1/2 cup ranch dressing, and 1/2 cup shredded cheddar cheese. 375°F for 25 min!
🍓 grab the recipe for my immunity boost juice shots in today’s video!
🛒 new high-protein dinner just dropped!
💪 the full recap of my 10 days of high-protein meals series is here
🍤 marry me shrimp spaghetti — this month’s bonus recipe!
🚨 Want a free month of the eat goood newsletter?
If you make one (or all!!) of the recipes this week, leave a rating and review on my website & you’ll be entered to get a free month of the paid newsletter! All you have to do is leave your rating & review, then comment on this post letting me know you reviewed—it can be any recipe on the site! There will be 3 winners every month 💕
I hope you all have a lovely week, and be sure to stay tuned over on Instagram, TikTok, and YouTube to see what I have for y’all this upcoming week!
Just made the egg muffins and reviewed them -- and I am now your devoted fan for always! I've been down with a bad back for a few days and these were the perfect recuperation cook. I ate FOUR of them for combo breakfast and lunch (and I am so happy I did!). Thanks!
Pretty sure I’m going to make those egg bites as soon as I finish my lunch. They look DELISH.