High-Protein Breakfast Meal Prep | 46g Protein

 

High-Protein Breakfast Meal Prep | 46g Protein

Start your morning with a breakfast that actually keeps you full. With 46 grams of protein per serving, this creamy egg and Greek yogurt meal prep is made with simple, real food ingredients to help curb cravings and fuel your day. Make one batch in about 20 minutes and enjoy four delicious breakfasts all week.

Ingredients:

Olive Oil Spray

1 Tablespoon chopped Garlic 

½ cup diced purple onion

1 medium red bell pepper, diced

1 cup finely chopped broccoli florets

Dash Cayenne Pepper (optional)

6 XL eggs

16 oz carton liquid egg whites

1 oz freshly grated cheese

32 oz Fage 0% Plain Greek Yogurt

Everything Bagel Seasoning, optional

½ cup salsa, divided (2 tablespoons per serving)

Instructions:

Lightly spray a large skillet with olive oil and sauté the onion, bell pepper, broccoli, Cayenne and garlic for 4 to 5 minutes, or until the vegetables are tender.

Add the eggs and egg whites, stirring occasionally until fully cooked.

Sprinkle in the grated cheese and stir until melted and well incorporated.

Remove the skillet from the heat and let the egg mixture cool for 5 to 10 minutes.

Fold in the Greek yogurt until smooth and creamy.

Divide evenly among four meal prep containers.

Top each serving with 2 tablespoons of salsa and sprinkle with Everything Bagel Seasoning, if desired.

Refrigerate for up to 4 days. Reheat gently before serving.

Nutrition (Per Serving)~

Calories: 338

Protein: 46g

Carbohydrates: 10g

Fiber: 1.5g

Net Carbs: 8.5g

Fat: 10g

Healthy eating doesn’t have to be complicated. When you prep nourishing meals ahead of time, you’re setting yourself up for success before the week even begins. This protein-packed breakfast makes healthy choices the easy choice, helping you stay full, reduce cravings, and fuel your body with real food all week long.

50g Protein Creamy Egg White Bowl

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50g Protein Creamy Egg White Bowl (305 Calories, Low Carb High Protein Breakfast Recipe)

If you think high-protein breakfasts have to mean dry chicken, chalky shakes, or complicated meal prep, this recipe will change your mind.

This creamy egg white and Greek yogurt bowl delivers 50 grams of protein in under 10 minutes, with just 305 calories and a texture that feels far more indulgent than you’d expect. It’s simple, satisfying, and built for mornings when you want real food that actually keeps you full.

Ingredients (1 serving):

Spritz of olive oil for pan

1 large egg

1 cup egg whites

3/4 cup 0% FAGE Greek yogurt

2 tablespoons salsa

Everything bagel seasoning (to taste)

Salt and pepper

Instructions:

Lightly spritz a skillet with olive oil.

Fry the egg, keeping the yolk soft.

Add egg whites and cook until fully set.

Chop and mix everything together in the pan so it’s broken up and blended.

Stir in Greek yogurt until creamy and fully combined.

Top with salsa and season with everything bagel seasoning, salt, and pepper.

Serve immediately and enjoy warm, creamy, and savory.

Macros (1 serving):

Calories: 305

Protein: 50g

Carbohydrates: 7g

Fiber: 0g

Fat: 5g

This is what high-protein eating looks like when it’s simple, realistic, and actually enjoyable.

No shakes. No dry chicken. No complicated prep. Just real food that delivers high protein, steady energy, and long-lasting fullness—without feeling like a diet.

If your mornings need something easier, this is a good place to start.

High Protein Chicken and Veggie Egg Bake

 

High Protein Chicken and Veggie Egg Bake~Easy Meal Prep Recipe

When you’re rebuilding your relationship with food after relying on ultra-processed convenience foods, simple high-protein meals that actually keep you full can make all the difference. This High Protein Chicken and Veggie Egg Bake is a real-food, nutrient-dense recipe designed for meal prep, steady energy, and long-lasting satiety without overcomplication. It’s packed with tender chicken breast, eggs, cottage cheese, and a wide variety of vegetables that are sautéed and baked together into one hearty dish. The result is a savory, flexible bake that works for breakfast, lunch, or dinner depending on what your body needs. It’s the kind of recipe that supports healing by focusing on nourishment, not restriction.

Ingredients:

1 Tablespoon Olive Oil

1 Onion, chopped

1 Tablespoon Garlic

1 dash Cayenne Pepper

3 Carrots, chopped

8oz Mushrooms, sliced

2 pounds Chicken Breast, diced

12 XL Eggs

16oz Cottage Cheese

2 cups Broccoli, chopped

1 Green Bell Pepper, chopped

Optional Garnishes:

Salsa

Avocado

Green Onions

Instructions:

Preheat oven to 375 degrees.

Heat Olive Oil in a large skillet over medium heat. Add Onion, Garlic, Cayenne Pepper, and Carrots. Sauté until softened.

Add Mushrooms and cook until tender. Stir in diced Chicken Breast and cook until fully cooked through.

In a large bowl, whisk Eggs. Stir in Cottage Cheese, Broccoli, and Green Bell Pepper.

Allow the Chicken mixture to cool slightly, then fold it into the Egg mixture.

Pour everything into a greased 9x12 baking dish and spread evenly.

Bake for 45 to 50 minutes or until the center is fully set and the top is lightly golden.

Garnish with Salsa, Avocado, and Green Onions as desired before serving.

Macros per serving, based on 8 servings:

Calories 352

Carbs 9g

Fiber 2g

Net Carbs 7g

Protein 43g

Fat 15g

(Garnishes are not included in macros)

This High Protein Chicken and Veggie Egg Bake is proof that real food does not need to be complicated to be effective. With a balance of protein, fiber-rich vegetables, and whole ingredients, it is a simple meal prep option that supports energy, fullness, and stability throughout the day. Whether you eat it for breakfast, lunch, or dinner, this is the kind of recipe that helps bring structure and nourishment back to your routine in a sustainable way.  Find more recipes at realfoodrecovery4u.com.

How to Make and Freeze Homemade Roasted Tomato Sauce

 

How to Make and Freeze Homemade Tomato Sauce (Easy Roasted Summer Recipe)

When summer tomatoes take over your counter, this is what you make.

At the peak of the season, tomatoes are sweeter, more flavorful, and often more abundant than you know what to do with. This recipe turns that overflow into something practical you can use for months to come.

In just one batch, you create a rich, roasted tomato sauce that can be stored in your freezer and pulled out whenever you need a quick, real food base for meals. It is simple, flexible, and built from whole ingredients that work together to create deep flavor without added sugar or preservatives.

Ingredients:

24 oz cherry tomatoes

1 onion, chopped

3 carrots, chopped

1 jalapeño, chopped

1 tablespoon garlic, chopped

1 tablespoon olive oil

Fresh basil leaves

Chicken broth as needed for desired consistency

Instructions:

Preheat oven to 400°F.

Spread cherry tomatoes, onion, carrots, jalapeño, and garlic onto a sheet pan. Drizzle with olive oil and toss until evenly coated.

Roast for 1 hour, stirring halfway through to encourage even caramelization.

Remove from oven and allow to cool slightly.

Transfer everything to a blender, add fresh basil leaves, and blend until smooth.

Add chicken broth as needed to reach your desired consistency, depending on how you plan to use the sauce.

Store in jars or freezer-safe containers once cooled.

Yield:

Makes approximately 4 servings, about 8 to 10 ounces each depending on how much broth is added.

Macros Per Serving (based on 4 servings, without added broth)

Calories 110

Protein 3 grams

Carbohydrates 22 grams

Fat 4 grams

Fiber 5 to 6 grams

Why This Works:

Roasting brings out the natural sweetness in the tomatoes, carrots, and onion while creating a deeper, more concentrated flavor. The garlic adds savory depth, and the jalapeño provides a subtle warmth without overpowering the sauce.

Blending everything together with fresh basil creates a smooth, balanced sauce that can be used in a variety of ways. Adding broth allows you to adjust the texture depending on whether you want a thicker sauce or a lighter, more pourable base.

This makes it a versatile staple that fits easily into everyday meals.

Having a homemade sauce ready in your freezer simplifies cooking in a way that most people underestimate. Instead of starting from scratch, you already have a flavorful base waiting for you.

This is the kind of preparation that makes real food feel more manageable during busy weeks. One simple batch during peak tomato season can support quick, nourishing meals long after summer is over.

For more real food recipes and recovery focused support, visit realfoodrecovery4u.com