Cookwith

Name: All-Day High-Protein Meal Prep Trio (2000 Calories)
Prep time: 1 h
Total time: 1 h
Yield: 1 serving
Ingredients: BREAKFAST:; 3 large eggs; 1/2 cup liquid egg whites; 1/2 cup nonfat Greek yogurt; 1/2 cup blueberries; 1/3 cup old-fashioned oats; 1 tsp chia seeds; 1/2 tbsp honey; 1 tsp olive oil; 1/4 tsp cinnamon; LUNCH:; 6 oz grilled boneless skinless chicken breast; 1 cup cooked quinoa; 1 cup roasted broccoli florets; 1/2 cup cherry tomatoes, halved; 1/4 cup shredded carrots; 2 tbsp hummus; 1 tbsp lemon juice; 1 tsp olive oil; Salt and pepper, to taste; DINNER:; 6 oz grilled salmon fillet; 1/2 cup cooked brown rice; 1 cup sautéed spinach; 1/2 cup roasted sweet potato cubes; 1/4 cup diced cucumber; 1 tbsp pumpkin seeds; 1 tbsp balsamic vinegar; 1 tsp olive oil; Salt and pepper, to taste

All-Day High-Protein Meal Prep Trio (2000 Calories)

FragrantCorn2731

This all-in-one day of eating is engineered for protein power and sustained energy, perfect for summer in Connecticut. Each meal features lean proteins (eggs, chicken, salmon), smart carbs, and vibrant produce for fiber and micronutrients. The breakfast parfait and eggs fuel your morning, a zesty chicken-quinoa bowl brings balance and color to lunch, and a beautiful salmon plate wraps up your day. Each dish uses olive oil or acid to keep flavors lively—just as top chefs do. Enjoy the variety, the nutrient density, and the bright, fresh flavors all day long!

Ingredients

Instructions

BREAKFAST: Protein-Packed Yogurt Parfait & Eggs
1. In a nonstick skillet, heat 1 tsp olive oil over medium. Whisk eggs and egg whites with a pinch of salt. Scramble until just set, about 3-4 minutes. Set aside.
2. In a bowl, combine Greek yogurt, honey, cinnamon, and chia seeds. Stir in blueberries and oats. Let sit 5 minutes for oats/chia to soften.
3. Serve parfait with scrambled eggs on the side.
LUNCH: Lemon Chicken Quinoa Bowl
4. Preheat oven to 425°F. Toss broccoli florets with a drizzle of olive oil, salt, and pepper. Roast on a baking sheet for 15-18 minutes until browned and crispy at edges.
5. Grill or sear chicken breast with salt and pepper until cooked through (internal temp 165°F), 8-10 minutes. Let rest 5 minutes, then slice.
6. In a bowl, layer cooked quinoa, roasted broccoli, cherry tomatoes, shredded carrots, and sliced chicken. Drizzle with olive oil, lemon juice, and dollop of hummus. Toss or serve layered.
DINNER: Salmon Power Plate
7. Roast sweet potato cubes at 425°F, tossed in olive oil, until caramelized (20-25 minutes).
8. Season salmon with salt and pepper. Grill or pan-sear over medium-high heat until just cooked through (about 4 minutes per side).
9. Sauté spinach in a nonstick pan with a splash of water and pinch of salt until wilted, about 2 minutes.
10. Assemble plate: add brown rice, sautéed spinach, roasted sweet potato, and diced cucumber. Top with grilled salmon and sprinkle with pumpkin seeds. Drizzle balsamic vinegar and olive oil over all.
Taste each meal before serving and adjust salt, acid (lemon/balsamic), and fat (olive oil) as needed for balance.