High Protein Meal Prep for the Week
High Protein Meal Prep for the Week
Ingredients
For the Raffaello Chia Seed Pudding
- 500 g vanilla yogurt, e.g., Yopro 15g Protein Vanilla Yoghurt
- 2 scoops protein powder, white/light beige
- 1/2 cup shredded coconut
- 1/4 cup chia seeds
- 1/4 cup mango puree, or other yellow liquid
- 2 tablespoons shredded coconut, for topping
For the 3 Cheese Egg Bagels
- 4 eggs
- 1/2 cup cottage cheese, e.g., 97% Fat Free Cottage Cheese
- 1/2 teaspoon black pepper, freshly ground, as needed
- 1/4 cup sun-dried tomatoes, chopped
- 4 bagels, e.g., everything bagels
- 4 tablespoons sriracha mayo, or other creamy orange sauce
- 4 tablespoons cream cheese
- 4 cheese slices, e.g., cheddar or Swiss
For the Single Serve Prawn & Chive Dumpling Lasagnas
- 250 g raw prawns, chopped
- 1/4 cup chives, chopped
- 1/4 cup carrot, grated
- 1 teaspoon ginger paste, e.g., Gourmet Garden Ginger
- 1 tablespoon soy sauce, or other dark liquid
- 16 square dumpling wrappers
For the Fudgy Zucchini Protein Brownies
- 1 egg yolk
- 1/4 cup vanilla yogurt, e.g., Yopro Vanilla Yoghurt
- 1/4 cup milk
- 2 tablespoons sweetener, e.g., 100% Natural Sweetener with Stevia
- 1 teaspoon vanilla extract
- 1/4 cup melted chocolate
- 1/4 cup cocoa powder
- 1/2 cup protein powder, white/light beige
- 1/2 cup zucchini, grated
- 1/4 cup sugar-free chocolate ganache, for topping
- 1/4 teaspoon sea salt, for sprinkling
Instructions
- 1
Preheat oven to 180°C (350°F). Line a glass baking dish (approximately 20x20 cm) with parchment paper for the egg bagels. Line a small baking pan (approximately 15x20 cm) with parchment paper for the brownies.
⏱️ 5 min•🌡️ 180
- 2
For the Raffaello Chia Seed Pudding: In a bowl, combine the vanilla yogurt, protein powder, 1/2 cup shredded coconut, and chia seeds. Mix thoroughly until well combined. Divide the mixture evenly into four rectangular glass containers. Cover and refrigerate for at least 4 hours, or preferably overnight, to allow the pudding to set.
⏱️ 10 min
- 3
For the 3 Cheese Egg Bagels: Crack the 4 eggs into the prepared baking dish. Add the cottage cheese and sprinkle with black pepper. Use a fork to gently break the egg yolks and lightly mix the eggs, cottage cheese, and pepper. Add the chopped sun-dried tomatoes and mix again until well distributed.
⏱️ 10 min
- 4
Bake the egg mixture in the preheated oven for 20-25 minutes, or until set and cooked through. Remove from oven and let cool slightly. Once cooled, cut the egg mixture into four equal squares.
⏱️ 30 min•🌡️ 180
- 5
Slice the bagels in half horizontally and toast them until golden. On the bottom half of each toasted bagel, squeeze 1 tablespoon of sriracha mayo. Spread 1 tablespoon of cream cheese on top of the sauce. Place one square of the cooked egg mixture on top of the cream cheese, then add a slice of cheese. Top with the other half of the bagel. Wrap each assembled bagel individually in parchment paper and place into glass containers for storage.
⏱️ 15 min
- 6
For the Single Serve Prawn & Chive Dumpling Lasagnas: In a bowl, combine the chopped raw prawns, chopped chives, grated carrot, ginger paste, and soy sauce. Mix thoroughly to create the prawn filling.
⏱️ 10 min
- 7
Prepare four small individual glass bowls. Place one square dumpling wrapper into the bottom of each bowl. Scoop a layer of the prawn filling (approximately 1/4 of the total filling) onto the first dumpling wrapper in each bowl. Place a second dumpling wrapper on top of the filling, then scoop another layer of filling. Repeat with a third dumpling wrapper and a third layer of filling. Finish with a fourth (final) dumpling wrapper on top.
⏱️ 20 min
- 8
Place the filled glass bowls into a steamer basket. Steam for 15-20 minutes, or until the prawns are cooked through and the dumpling wrappers are tender. Let cool slightly before covering and refrigerating.
⏱️ 20 min
- 9
For the Fudgy Zucchini Protein Brownies: In a bowl, combine the egg yolk, vanilla yogurt, milk, sweetener, vanilla extract, and melted chocolate. Mix thoroughly until the wet ingredients are well combined.
⏱️ 5 min
- 10
Add the cocoa powder and protein powder to the wet mixture. Mix until a thick batter forms. Fold in the grated zucchini until evenly distributed.
⏱️ 5 min
- 11
Pour the brownie batter into the prepared baking pan. Use a spatula to spread the batter evenly. Pour the sugar-free chocolate ganache over the top and spread it evenly. Sprinkle with sea salt.
⏱️ 5 min
- 12
Bake the brownies in the preheated oven for 20-25 minutes, or until a skewer inserted into the center comes out with moist crumbs. Let cool completely before cutting into squares. Once cooled, cut into 4 servings and store in an airtight container.
⏱️ 30 min•🌡️ 180
- 13
To serve the Raffaello Chia Seed Pudding: Once set, pour the mango puree over the top of each pudding. Sprinkle with additional shredded coconut. Cover and enjoy.
⏱️ 5 min
Kitchen Tools
Nutrition Facts (per serving)
High Protein Meal Prep for the Week
For the Raffaello Chia Seed Pudding
- 500 g vanilla yogurt, e.g., Yopro 15g Protein Vanilla Yoghurt
- 2 scoops protein powder, white/light beige
- 1/2 cup shredded coconut
- 1/4 cup chia seeds
- 1/4 cup mango puree, or other yellow liquid
- 2 tablespoons shredded coconut, for topping
For the 3 Cheese Egg Bagels
- 4 eggs
- 1/2 cup cottage cheese, e.g., 97% Fat Free Cottage Cheese
- 1/2 teaspoon black pepper, freshly ground, as needed
- 1/4 cup sun-dried tomatoes, chopped
- 4 bagels, e.g., everything bagels
- 4 tablespoons sriracha mayo, or other creamy orange sauce
- 4 tablespoons cream cheese
- 4 cheese slices, e.g., cheddar or Swiss
For the Single Serve Prawn & Chive Dumpling Lasagnas
- 250 g raw prawns, chopped
- 1/4 cup chives, chopped
- 1/4 cup carrot, grated
- 1 teaspoon ginger paste, e.g., Gourmet Garden Ginger
- 1 tablespoon soy sauce, or other dark liquid
- 16 square dumpling wrappers
For the Fudgy Zucchini Protein Brownies
- 1 egg yolk
- 1/4 cup vanilla yogurt, e.g., Yopro Vanilla Yoghurt
- 1/4 cup milk
- 2 tablespoons sweetener, e.g., 100% Natural Sweetener with Stevia
- 1 teaspoon vanilla extract
- 1/4 cup melted chocolate
- 1/4 cup cocoa powder
- 1/2 cup protein powder, white/light beige
- 1/2 cup zucchini, grated
- 1/4 cup sugar-free chocolate ganache, for topping
- 1/4 teaspoon sea salt, for sprinkling
Instructions
- 1
Preheat oven to 180°C (350°F). Line a glass baking dish (approximately 20x20 cm) with parchment paper for the egg bagels. Line a small baking pan (approximately 15x20 cm) with parchment paper for the brownies.
⏱️ 5 min•🌡️ 180 - 2
For the Raffaello Chia Seed Pudding: In a bowl, combine the vanilla yogurt, protein powder, 1/2 cup shredded coconut, and chia seeds. Mix thoroughly until well combined. Divide the mixture evenly into four rectangular glass containers. Cover and refrigerate for at least 4 hours, or preferably overnight, to allow the pudding to set.
⏱️ 10 min - 3
For the 3 Cheese Egg Bagels: Crack the 4 eggs into the prepared baking dish. Add the cottage cheese and sprinkle with black pepper. Use a fork to gently break the egg yolks and lightly mix the eggs, cottage cheese, and pepper. Add the chopped sun-dried tomatoes and mix again until well distributed.
⏱️ 10 min - 4
Bake the egg mixture in the preheated oven for 20-25 minutes, or until set and cooked through. Remove from oven and let cool slightly. Once cooled, cut the egg mixture into four equal squares.
⏱️ 30 min•🌡️ 180 - 5
Slice the bagels in half horizontally and toast them until golden. On the bottom half of each toasted bagel, squeeze 1 tablespoon of sriracha mayo. Spread 1 tablespoon of cream cheese on top of the sauce. Place one square of the cooked egg mixture on top of the cream cheese, then add a slice of cheese. Top with the other half of the bagel. Wrap each assembled bagel individually in parchment paper and place into glass containers for storage.
⏱️ 15 min - 6
For the Single Serve Prawn & Chive Dumpling Lasagnas: In a bowl, combine the chopped raw prawns, chopped chives, grated carrot, ginger paste, and soy sauce. Mix thoroughly to create the prawn filling.
⏱️ 10 min - 7
Prepare four small individual glass bowls. Place one square dumpling wrapper into the bottom of each bowl. Scoop a layer of the prawn filling (approximately 1/4 of the total filling) onto the first dumpling wrapper in each bowl. Place a second dumpling wrapper on top of the filling, then scoop another layer of filling. Repeat with a third dumpling wrapper and a third layer of filling. Finish with a fourth (final) dumpling wrapper on top.
⏱️ 20 min - 8
Place the filled glass bowls into a steamer basket. Steam for 15-20 minutes, or until the prawns are cooked through and the dumpling wrappers are tender. Let cool slightly before covering and refrigerating.
⏱️ 20 min - 9
For the Fudgy Zucchini Protein Brownies: In a bowl, combine the egg yolk, vanilla yogurt, milk, sweetener, vanilla extract, and melted chocolate. Mix thoroughly until the wet ingredients are well combined.
⏱️ 5 min - 10
Add the cocoa powder and protein powder to the wet mixture. Mix until a thick batter forms. Fold in the grated zucchini until evenly distributed.
⏱️ 5 min - 11
Pour the brownie batter into the prepared baking pan. Use a spatula to spread the batter evenly. Pour the sugar-free chocolate ganache over the top and spread it evenly. Sprinkle with sea salt.
⏱️ 5 min - 12
Bake the brownies in the preheated oven for 20-25 minutes, or until a skewer inserted into the center comes out with moist crumbs. Let cool completely before cutting into squares. Once cooled, cut into 4 servings and store in an airtight container.
⏱️ 30 min•🌡️ 180 - 13
To serve the Raffaello Chia Seed Pudding: Once set, pour the mango puree over the top of each pudding. Sprinkle with additional shredded coconut. Cover and enjoy.
⏱️ 5 min