Stay Fit Mom

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5 meals in 5 minutes👏🏻 These Green Chile Egg Casseroles are one of those older recipes I come back to again and again because they’re SO easy to prep and have 34g of protein each.

Just mix everything right in your meal prep bowls and pop them in the oven. Breakfast is handled for the week. 🙌🏻 You can also bake the whole recipe in one dish and serve it family style!

If you have Meal Prep Cookbook Volume 1, you might recognize this one. 🤗 Have you made them?!

One heads up: they puff up BIG in the oven, almost like German pancakes, and then settle as they cool. Totally normal!

I used my 4-cup glass bowls here, but 2- or 3-cup bowls work great too.

Comment ✨RECIPE✨ and I’ll send you the link!

High Protein Breakfast Meal Prep | Easy Breakfast Meal Prep | Egg Casserole Recipe | Green Chile Egg Casserole | High Protein Breakfast Ideas | 5 Day Meal Prep | Macro Friendly Recipes

https://stayfitmom.com/green-chile-egg-casseroles/

The easiest high-protein “girl lunch” to carry you through the last few weeks of summer. ☀️🥒

I’m hanging onto the easy, no-cook lunches as long as I can. This Dill Pickle Chicken Salad is one I’ll happily keep on repeat into fall.

✨ 29g protein per serving
✨ Easy to prep ahead
✨ Light, fresh & filling
✨ Gets even better after a day in the fridge

I keep a few bowls ready to go so when lunchtime hits, there’s zero thinking involved. 👏🏻

💬 Comment RECIPE and I’ll send you the printable recipe!

High Protein Meal Prep | Girl Lunch Ideas | Easy Lunch Ideas | High Protein Chicken Salad | Back to School Meal Prep | Macro Friendly Meals | Healthy Lunch Ideas

https://stayfitmom.com/dill-chicken-salad-high-protein-meal-prep/

1. Winging it all week.
2. Hitting your protein with nothing prepped.
3. Not blowing your food budget by Wednesday.
4. Resisting takeout when you’re exhausted.
5. Starting over every Monday.

Meal prep doesn’t have to be complicated. I’ve got you. 👏🏻

💬 Comment PREP and I’ll send you my 5 personal favorite meal prep recipes from our website + the link to the glass bowls I use

If you caught the end of the reel, you saw me peek at them a little too soon. 😂 The rice still needed about 10 more minutes, so back into the oven they went! A little bit of excess liquid is fine, and will get absorbed by the rice after you cover and store away in the fridge, but too much just means you need to bake them longer.👍🏻

These are one of those meal preps you can make completely your own. Switch up the toppings, add your favorite taco spice, add some veggies, or keep them simple and do exactly as I did.

✔️ High-protein meal prep
✔️ Completely customizable
✔️ Pre-loaded in MyFitnessPal + MacrosFirst for easy logging
✔️ Easy to make ahead for a busy week

And if this is your kind of meal prep, you’ll find PLENTY more recipes just like it on my page. 🙌🏻

💬 Comment PREP and I’ll send you the Salsa Chicken Bake recipe!

https://stayfitmom.com/salsa-chicken-bakes/

Meal Prep Series | High Protein Meals
Glass Bowl Meal Prep

If your teenage athlete is always hungry... welcome to my life.

Football season is here, and once school starts next week, my son will be gone from about 6:30 AM until after 7 PM most weekdays.

That means the food has to be ready BEFORE he needs it.

🏈 Quick, high-protein breakfasts
🥪 Meals and snacks to pack for school
🍗 Pre-portioned dinners he can grab from the fridge and reheat after football practice

When you’re trying to fuel a growing athlete, convenience matters just as much as nutrition.

Watching him put up 225 on the bench reminds me why I spend a little time each week meal prepping. 💪

💬 Comment TEEN and I’ll send you a few of the high-protein recipes I’ve been making for him lately!
Meal Prep for Teens | 5 Day Meal Prep | High Protein Meal Prep

That was me.

I was still showing up.

Lifting. Tracking my macros. Eating high-protein meals. Staying active.

But as I approached 40 this year, I couldn’t ignore that something had changed. My strength wasn’t where it used to be. Recovery took longer. I just didn’t feel like myself in the gym anymore.

For a while, I assumed it was just part of getting older. I figured this was my new normal.

It wasn’t.

Getting comprehensive bloodwork gave me answers I never would have found by guessing. Working with my provider to address what my labs revealed, and continuing to check in with my Stay Fit Mom coach, has made such a huge difference.

A few months later, I’m stronger, recovering better, and honestly feel more like my younger self again. I didn’t realize how much better I could feel until I experienced it.

If you’ve been doing all the “right” things but still feel like something is off, don’t ignore it. Sometimes the missing piece isn’t more discipline…it’s getting the right information.

💬 Comment LABS and I’ll send you the link to our Stay Fit Mom Hormone Panel options, plus the link to our new podcast episode where Tracy and I share exactly what our bloodwork revealed, what we changed, and how we’re feeling now.

58g of protein in one burrito. 💪🌯

These Macho Breakfast Burritos have become a staple around here while my boys are bulking for fall sports. I make a batch ahead of time, then they have an easy grab-and-reheat breakfast or lunch whenever they’re hungry.

They’re freezer-friendly, macro-friendly, and perfect for busy summer days or back-to-school schedules.

💬 Comment BURRITO and I’ll send you the printable recipe with macros!
Easy Meal Prep Series | Breakfast Prep | 5 Day Meal Prep | Meal Prep for Teens

10g of protein in a slice of lemon cake? Yes, please. 🍋💪

This Protein Lemonade Sheet Cake is light, refreshing, and the perfect summer treat.

Cake:
• 1 (15.25 oz) lemon cake mix
• 2 scoops JJ & Erika Peterson Simply Vanilla whey protein powder
• 1½ cups ultra-filtered fat-free milk
• 150g plain nonfat Greek yogurt
• Zest of 1 lemon

Icing:
• 4 tbsp white chocolate chips (56g)
• 1 tbsp butter
• 3 tbsp Fairlife fat-free milk
• 1 scoop Simply Vanilla whey protein powder
• ½ tbsp lemon juice
• Zest of 1 lemon

Directions:
Mix together all cake ingredients. Pour into a sheet pan and bake at 350°F for 25 minutes. Let cool for 20 minutes.

For the icing, microwave the white chocolate chips and butter for 1 minute. Stir, then continue microwaving in 15-second intervals if needed until smooth. Stir in the milk, lemon juice, and lemon zest. Slowly whisk in the protein powder until smooth. Spread a thin layer over the cooled cake, then top with extra lemon zest and fresh lemon slices.

💬 Find the printable recipe with full macros on my website! It’s also pre-loaded in MyFitnessPal and MacrosFirst for easy tracking.

| Protein Cake | Lemon Protein Cake | High Protein Dessert

My house smells like an Italian restaurant every time I make these… and I’m not mad about it. 🤌🏻🇮🇹

These Chicken Parmesan Meatball Bowls are one of my favorite meal prep lunches because they’re packed with flavor, easy to make, and each bowl has 50g of protein.

✔️ 50g protein per bowl
✔️ Prep 5 lunches in one batch
✔️ Pre-loaded in MyFitnessPal & MacrosFirst for easy tracking

And yes… I finally swapped my old plastic microwave steamer for a glass one. Such an easy upgrade. 👏🏻

💬 Comment PREP and I’ll send you the recipe plus links to all my favorite meal prep supplies!
Glass Bowl Meal Prep
5 Day Meal Prep
High Protein Meal Prep