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.

Banana Cottage Cheese Baked Oatmeal

 

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     Simple Real Food Breakfast.  If you are looking for a high protein breakfast made with simple real food ingredients, this Banana Cottage Cheese Baked Oatmeal is an easy recipe to keep on repeat. Naturally sweetened with ripe bananas and packed with protein from eggs and cottage cheese, this meal is filling, satisfying, and great for meal prep. It is a simple way to move away from ultra processed breakfast foods while still enjoying something comforting and delicious.

Ingredients:

4 extra small ripe bananas

12 extra large eggs

16 oz cottage cheese

Dash cinnamon

1 1/2 cups oats

Strawberries for garnish if desired (not included in macros)

Instructions:

Preheat oven to 350°F.

Beat bananas until smooth.  Beat in eggs.

Add cottage cheese and cinnamon and mix well.  Stir in oats last.  Pour mixture into a greased 9x13 baking dish.  Bake for 40 to 45 minutes or until center is set.  Garnish with strawberries if desired.

Macros Per Serving: Makes 6 servings~

Calories: 346

Carbohydrates: 30g

Fiber: 4g

Net Carbs: 26g

Protein: 25g

Fat: 14g

Real Food Can Be Simple.  Real food does not have to be complicated to work. Sometimes the meals that help us feel our best are the ones made from a few nourishing ingredients we already have at home. This Banana Cottage Cheese Baked Oatmeal is a great reminder that high protein, satisfying meals can be simple, affordable, and supportive for recovery from ultra processed foods while still tasting amazing.

For more recipes and recovery support, visit Real Food Recovery:  realfoodrecovery4u.com

Easy Meal Prep Pasta Using Pantry Staples

 

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Easy Meal Prep Pasta Using Pantry Staples (High Protein, Real Food)

Staples Save You!!!  Most people come home from traveling, a long day or just haven’t planned, and order takeout.  I come home and create from what I already have. This is why keeping simple, real food staples on hand matters. No overthinking, no extra grocery run, no relying on willpower when you’re tired. Just a few ingredients, already in your kitchen, turned into a full week of high-protein meals in under an hour.  And, before I go out of town, I ensure my staples are already on hand and ready to go when I walk thru the door!  Saves me every time and I always give myself a nice pat on the back!  ;)

Recipe: Pantry Staple Meal Prep Pasta (6 Servings)

Ingredients:

1 or 2 box’s Chef’s Kiss Lupin Pasta

1 lb 96% lean ground beef

1 cup homemade pasta sauce (from freezer) 

1 onion, chopped

2–3 cloves garlic, chopped

Cayenne pepper (to taste)

1 jar mushrooms, drained

1 can diced tomatoes, drained

Shredded Parmesan cheese

Green beans (for serving)

Instructions:

Cook pasta according to package directions.  Meanwhile, In a large pan, cook ground beef, onion, garlic, and cayenne pepper over medium heat.

Simmer until beef is fully cooked, onions are softened, and excess liquid cooks off.

Stir in drained mushrooms and diced tomatoes.  Add in your pasta sauce and heat through.  Drain pasta and mix everything together.  Divide into 6 meal prep containers.  Top with shredded Parmesan cheese.  Add green beans to each container for a complete meal.

This is what real food recovery looks like, it’s not complicated, it’s prepared. When you keep simple staples on hand, you remove the daily stress of “what am I going to eat?” and replace it with consistency you can rely on. No extremes, no perfection—just real food, ready when you need it most.

Find more simple, sustainable recipes at realfoodrecovery4u.com

High-Protein Chicken Crackers

 

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High-Protein Chicken Crackers (Keto, Low-Carb, Ultra Lean Snack)

If you’re looking for a crunchy, satisfying snack that actually nourishes your body instead of triggering cravings, these high-protein chicken crackers are a game changer. Made from 98% lean ground chicken and simple spices, this recipe strips things back to what truly matters, real food, real fuel, and real satisfaction. No fillers, no ultra-processed ingredients, just a clean, savory crunch you can feel good about.

Ingredients:

98% lean ground chicken

Salt (to taste)

Chili powder (to taste)

Cumin powder (to taste)

Dill (to taste)

Onion powder (to taste)

Garlic powder (to taste)

Cayenne pepper (optional, to taste)

Instructions:

Preheat oven to 350°F.

Place ground chicken between two sheets of parchment paper.

Press or roll as thin as possible for a cracker-like texture.

Remove the top layer of parchment paper.

Score the flattened chicken into desired cracker sizes using a knife or pizza cutter.

Bake for 1 hour and 30 minutes, or until fully cooked and crisp.

Remove from oven, let cool, then break apart into crackers.

Enjoy on their own or pair with your favorite guacamole.

Macros (Approximate per serving — recipe yields ~4 servings)

Calories: 120

Protein: 24g

Fat: 1.5g

Carbohydrates: 0g

(Macros will vary slightly depending on seasoning amounts and exact portion size.)

These chicken crackers are more than just a recipe—they’re a tool. A way to reconnect with food that satisfies on a deeper level without the rollercoaster of processed snacks. When you build meals and snacks from single-ingredient, nutrient-dense foods like this, you’re not just feeding your body, you’re rebuilding trust with it. Keep it simple, keep it real, and let food work for you, not against you.

Find more recipes at realfoodrecovery4u.com