🍳 Breakfast: High-Protein “Power” Egg Bites

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🍳 Breakfast: High-Protein “Power” Egg Bites

Inspired by the egg bites Jennifer Garner enjoys. These are perfect for making in bulk on Sundays.

Yields: 12 bites (Serving size: 3-4) | Protein: ~25g per serving

Ingredients

  • 8 large eggs

  • 1 cup low-fat cottage cheese (blended for smoothness)

  • 1 cup shredded sharp cheddar or gruyere

  • 1 cup chopped spinach

  • ½ cup diced bell peppers

  • Salt and pepper to taste

Instructions

  1. Preheat your oven to 300°F (150°C). Grease a silicone muffin tin well.

  2. In a blender, combine eggs and cottage cheese. Blend until completely smooth and frothy.

  3. Stir in the cheese, spinach, and peppers by hand.

  4. Pour the mixture into the muffin cups, filling almost to the top.

  5. The Secret Step: Place a baking pan filled with an inch of water on the rack below the muffin tin. This creates steam for a velvety texture.

  6. Bake for 30–35 minutes until the centers are set. Let cool before popping them out.

🥗 Lunch: Mediterranean Quinoa & Salmon Salad

Using canned salmon or tuna for convenience, as mentioned in your list.

Servings: 1 | Protein: ~35g

Ingredients

  • 1 can (5 oz) wild-caught salmon or tuna, drained

  • ½ cup cooked quinoa

  • 1 cup chopped cucumber and cherry tomatoes

  • 2 tbsp crumbled feta cheese

  • 1 tbsp olive oil + squeeze of lemon juice

  • Fresh parsley or dried oregano

Instructions

  1. In a bowl, fluff the cooked quinoa with a fork.

  2. Add the drained salmon and break it into chunks.

  3. Toss in the cucumbers, tomatoes, and feta.

  4. Drizzle with olive oil and lemon juice. Season with salt, pepper, and herbs.

  5. Tip: This stays fresh in the fridge for up to 3 days if you keep the dressing separate.

🥘 Dinner: One-Pan High-Protein Turkey Sloppy Joes

A healthy comfort food that skips the heavy buns for a lean, high-volume meal.

Servings: 4 | Protein: ~30g per serving

Ingredients

  • 1 lb (450g) lean ground turkey

  • 1 small onion, diced

  • 1 bell pepper, diced

  • 1 cup tomato sauce (no sugar added)

  • 1 tbsp Worcestershire sauce

  • 1 tbsp yellow mustard

  • 1 tsp smoked paprika

  • For serving: Large butter lettuce leaves (for wraps) or a small portion of whole-grain pasta.

Instructions

  1. In a large skillet over medium-high heat, brown the ground turkey until no longer pink.

  2. Add the onion and bell pepper. Sauté for 5 minutes until soft.

  3. Stir in the tomato sauce, Worcestershire, mustard, and paprika.

  4. Lower the heat and simmer for 10 minutes until the sauce has thickened.

  5. Spoon the mixture into lettuce cups or over a serving of high-protein pasta.

🍦 Snack/Dessert: Greek Yogurt “Cookie Dough”

Perfect for hitting that protein goal while satisfying a sweet tooth.

Servings: 1 | Protein: ~22g

Ingredients

  • ¾ cup plain non-fat Greek yogurt

  • 1 tbsp almond butter or PB2 (peanut flour)

  • 1 tsp honey or stevia

  • 1 tbsp dark chocolate chips

  • A pinch of sea salt

Instructions

  1. In a small bowl, mix the yogurt and nut butter until smooth.

  2. Stir in your sweetener and salt.

  3. Top with chocolate chips.

  4. Optional: Freeze for 15 minutes for a thicker, “fudge-like” consistency.

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