Egg-Centric Protein Prep

Meals In This Prep

5-Day Meal Plan

Step-by-Step Instructions

1. 1

   Cook rice, spread on sheet pan to cool (for fried rice).

2. 2

   Egg muffins: whisk 12 eggs with spinach, peppers, seasoning. Pour into greased muffin tin. Bake 375°F 20 min.

3. 3

   Frittata: sauté onion and spinach, pour in 10 beaten eggs, top with feta. Cook stovetop 5 min, broil 3 min.

4. 4

   Shakshuka: simmer crushed tomatoes with cumin, paprika, garlic. Make wells, crack in eggs, cover and cook 8 min.

5. 5

   Egg fried rice: scramble eggs in wok, add cold rice, peas, diced chicken, soy sauce. Stir-fry 5 min.

6. 6

   Portion across containers for 5 days.

• 36 large eggs
• 1 lb chicken breast, diced
• 3 cups rice, dry
• 10 oz baby spinach
• 3 bell peppers, diced
• 28 oz canned crushed tomatoes
• 4 oz feta cheese
• 2 onions, diced
• 1 cup frozen peas
• Cumin, paprika, garlic, salt, pepper, soy sauce

• Eggs 36
• Chicken breast 1 lb
• Rice 3 cups dry
• Spinach 10 oz
• Bell peppers 3
• Canned tomatoes 28 oz
• Feta 4 oz
• Onions 2
• Frozen peas 1 cup

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