Spinach and Mushroom Egg Bake

Prep Time: 15 minutes | Cook Time: 40 minutes | Servings: 6 | Serving Size: 1/6 of 9x13 pan

A hearty egg bake packed with spinach, mushrooms, and oats for fiber. Perfect for meal prep with 42g protein per serving.

Ingredients

• 15 whole eggs
• 2 cups baby spinach
• 1 lb sliced mushrooms
• 1 cup rolled oats
• 1 cup cottage cheese
• 1 cup shredded cheese
• 2 tbsp olive oil

Instructions

1. Preheat oven to 350°F and grease a 9x13 inch baking dish.
2. Heat olive oil in a large skillet over medium heat.
3. Sauté mushrooms until golden brown, about 8-10 minutes.
4. Add spinach and cook until wilted, about 2 minutes.
5. In a large bowl, whisk eggs with cottage cheese and rolled oats.
6. Layer the sautéed vegetables in the prepared baking dish.
7. Pour egg mixture over vegetables and top with shredded cheese.
8. Bake for 35-40 minutes until eggs are set and top is golden.
9. Cool completely before cutting into 6 portions for meal prep.

Macros

Whole Dish

Per Serving

420 calories, 42g protein, 24g fat, 12g carbs, 8g fiber, 4g sugar

Sweet Potato and Egg Scramble Bowls

Prep Time: 20 minutes | Cook Time: 30 minutes | Servings: 6 | Serving Size: 1 bowl

Protein-packed scrambled eggs served over quinoa with roasted sweet potatoes, Greek yogurt, and hemp seeds.

Ingredients

• 12 whole eggs
• 3 medium sweet potatoes, cubed
• 2 cups cooked quinoa
• 1 cup Greek yogurt
• 2 avocados, diced
• 12 tbsp hemp seeds (2 tbsp per serving)
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 425°F.
2. Toss cubed sweet potatoes with 1 tbsp olive oil, salt, and pepper.
3. Roast sweet potatoes for 25-30 minutes until tender.
4. Cook quinoa according to package directions.
5. Scramble eggs in remaining olive oil until fluffy.
6. Divide quinoa among 6 meal prep containers.
7. Top each with scrambled eggs, roasted sweet potatoes, Greek yogurt, diced avocado, and hemp seeds.
8. Store in refrigerator for up to 4 days.

Macros

Whole Dish

Per Serving

400 calories, 40g protein, 20g fat, 30g carbs, 9g fiber, 6g sugar

Zucchini and Carrot Egg Muffins

Prep Time: 15 minutes | Cook Time: 20 minutes | Servings: 6 | Serving Size: 2 muffins

Portable egg muffins loaded with vegetables and cheese. Perfect for grab-and-go meal prep. These freeze beautifully for up to 3 months.

Ingredients

• 18 whole eggs
• 2 cups grated zucchini, squeezed dry
• 1 cup grated carrots
• 1 cup almond flour
• 1 cup shredded cheese
• 6 oz cream cheese, softened
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F and grease a 12-cup muffin tin.
2. Grate zucchini and squeeze out excess moisture using a clean kitchen towel.
3. Grate carrots.
4. In a large bowl, whisk eggs until well beaten.
5. Mix in softened cream cheese until smooth.
6. Add almond flour, grated vegetables, and shredded cheese.
7. Season with salt and pepper.
8. Divide mixture evenly among muffin cups.
9. Bake for 18-20 minutes until eggs are set and tops are lightly golden.
10. Cool in pan for 5 minutes before removing.
11. Store in refrigerator for up to 5 days or freeze for up to 3 months.

Macros

Whole Dish

Per Serving

430 calories, 43g protein, 27g fat, 8g carbs, 7g fiber, 5g sugar

Pumpkin Protein Egg Casserole

Prep Time: 10 minutes | Cook Time: 45 minutes | Servings: 8 | Serving Size: 1/8 of casserole

A warming fall-inspired casserole with pumpkin, eggs, and steel-cut oats. Perfect for breakfast or lunch meal prep.

Ingredients

• 16 whole eggs
• 1 can (15 oz) pumpkin puree
• 1 cup steel-cut oats, cooked
• 2 cups cottage cheese
• 1 cup pumpkin seeds
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• Salt to taste

Instructions

1. Preheat oven to 350°F and grease a large casserole dish (9x13 inch).
2. Cook steel-cut oats according to package directions and let cool slightly.
3. In a large bowl, whisk eggs until well beaten.
4. Mix in pumpkin puree, cottage cheese, cooked oats, cinnamon, nutmeg, and salt.
5. Stir in 3/4 cup of pumpkin seeds, reserving 1/4 cup for topping.
6. Pour mixture into prepared casserole dish.
7. Sprinkle remaining pumpkin seeds on top.
8. Bake for 45 minutes until eggs are set and top is lightly golden.
9. Cool completely before cutting into 8 portions.
10. Store in refrigerator for up to 5 days.

Macros

Whole Dish

Per Serving

410 calories, 41g protein, 22g fat, 20g carbs, 10g fiber, 4g sugar

Turkey and Egg Power Bowls

Prep Time: 20 minutes | Cook Time: 25 minutes | Servings: 6 | Serving Size: 1 bowl

Complete protein powerhouse with hard-boiled eggs, ground turkey, brown rice, and roasted butternut squash.

Ingredients

• 6 whole eggs, hard-boiled
• 1.5 lbs ground turkey
• 2 cups cooked brown rice
• 2 cups butternut squash, cubed
• 1 cup pumpkin seeds
• 3 tbsp tahini
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions

1. Hard-boil eggs: place in boiling water for 10 minutes, then ice bath. Peel and chop.
2. Preheat oven to 425°F.
3. Toss cubed butternut squash with 1 tbsp olive oil, salt, and pepper.
4. Roast for 20-25 minutes until tender.
5. Cook brown rice according to package directions.
6. Brown ground turkey in remaining olive oil, season with salt and pepper.
7. Make tahini dressing by mixing tahini with lemon juice and a splash of water.
8. Divide rice among 6 meal prep containers.
9. Top each with cooked turkey, chopped hard-boiled eggs, roasted butternut squash, and pumpkin seeds.
10. Drizzle with tahini dressing before serving.
11. Store in refrigerator for up to 4 days.

Macros

Whole Dish

Per Serving

460 calories, 46g protein, 22g fat, 24g carbs, 8g fiber, 4g sugar