Berry Protein Muffins

Meal prepping for the week doesn’t have to be complicated or boring! This week, I’m keeping it simple, nutritious, and delicious with three versatile recipes that are perfect for busy days. Start your mornings right with Berry Protein Muffins—lightly sweet, protein-packed, and bursting with berry goodness. For lunch, a classic Chicken Salad Sandwich provides a satisfying, no-fuss option that you can assemble in minutes. And for dinner, an Easy Chicken Stir Fry delivers vibrant veggies and savory flavors in a quick, one-pan meal. With these recipes in your lineup, you’ll stay fueled and stress-free all week long!

BREAKFAST: Berry Protein Oatmeal Muffins

Ingredients:

• 1 cup rolled oats (blended into oat flour or left whole for texture)

• 1 cup wheat flour (or additional oat flour)

• 1 scoop vanilla protein powder

• 1 tsp baking powder

• ½ tsp baking soda

• ¼ tsp salt

• 1 cup frozen berries (slightly thawed)

• 1 cup Greek yogurt

• ½ cup oatmilk

• 1 egg (or flax egg: 1 tbsp flaxseed + 3 tbsp water, optional)

• 2–3 tbsp honey, maple syrup, or sweetener of choice (optional)

• 1/4 cup sugar

Instructions:

1. Preheat your oven to 375°F (190°C) and line a muffin tin with paper liners or lightly grease it.

2. If using rolled oats as flour, blend them in a blender or food processor until fine.

3. In a large bowl, mix the oat flour, wheat flour, protein powder, baking powder, baking soda, and salt.

4. In a separate bowl, whisk together the Greek yogurt, oatmilk, egg (or flax egg), and sweetener.

5. Gradually add the wet ingredients to the dry ingredients and mix until just combined.

6. Gently fold in the frozen berries.

7. Spoon the batter evenly into the prepared muffin tin, filling each cup about ¾ full.

8. Bake for 20–25 minutes or until a toothpick inserted into the center comes out clean.

9. Let the muffins cool for 10 minutes in the tin before transferring them to a wire rack.

LUNCH: Walnut Chicken Salad Sandwich

INGREDIENTS:

• 6 cups rotisserie chicken, shredded

• 4 stalks celery, chopped

• ½ cup dried apricots, chopped

• ½ cup walnuts, chopped

• 1 cup light mayonnaise

• ½ cup low-fat greek yogurt

• 4 green onions, chopped

• 1 tsp salt

• 1 tsp black pepper

• 30 slices sandwich bread, toasted

• 1 head lettuce

INSTRUCTIONS:

1. Mix chicken, celery, mayonnaise, yogurt, salt, pepper and (additional seasonings if you want) in a bowl.

2. Pack the bread, condiments, and other fillings separately to preserve freshness. When ready to serve, top bread with chicken salad and lettuce.

DINNER: Easy Chicken Stir Fry

INGREDIENTS:

• 8 chicken breasts, thinly sliced (3 lb 8 oz total)

• salt

• black pepper

• ¼ cup oil

• 9 cups frozen stir-fry vegetables

• 2½ cups chicken broth

• 7 tbsp soy sauce

• ¼ cup cornstarch

INSTRUCTIONS:

1. Season chicken with salt and pepper.

2. Heat oil in a wok or skillet over high heat. Add chicken and cook until cooked through, about 4-5 minutes. Transfer out of pan and set aside.

3. Add stir-fry vegetables to the same pan and cook until softened, about 4 minutes.

4. To prepare sauce, mix broth, soy sauce, and cornstarch in a bowl.

5. Add sauce and chicken and stir to combine. Cook until sauce is slightly thickened, about 2-3 minutes.

   
   Meal prep doesn’t have to be an all-day affair! I was able to whip up this week’s meals—Berry Protein Muffins, Chicken Salad Sandwiches, and Easy Chicken Stir Fry—in just 1 hour and 12 minutes. With a little planning and efficient multitasking, I now have breakfast, lunch, and dinner ready to go for the week ahead. These recipes are simple, family-friendly, and packed with flavor, making the time spent in the kitchen totally worth it. I hope this inspires you to tackle your own meal prep with confidence and enjoy stress-free meals all week long!