October 6, 2025 meal prep monday.
Chicken Tortilla Soup:
1 Rotisserie Chicken, Shredded
1 tbsp olive oil
1 large white onion, diced
4 garlic cloves, minced
1 can diced tomatoes
1 can black beans
1 can corn
2 limes, juiced
1 packet taco seasoning
32 oz (4 cups) Chicken Bone Broth
In a large soup pot, turn on medium heat and add in 1 tbsp olive oil and your diced onions with minced garlic. Cook until fragrant.
Add in your Black Beans, Corn, Tomatoes and Taco Seasoning.
Add in your Shredded Chicken from the rotisserie chicken.
Juice 2 limes into your pot and add in your bone broth and cook on low until it boils.
Once boil, turn off the heat. Enjoy right away or store for meal prep When ready to serve, Top your soup with Shredded Cheese, Avocado Slices, and tortilla chips.
Chocolate Chip Pumpkin Muffins:
2 Cups Almond Flour
1/2 cup Greek yogurt
2 Eggs
1/3 Cup Maple Syrup
1 tsp Baking Soda
1/2 cup Pumpkin Puree
1 tsp vanilla bean paste (or vanilla extract)
1/2 cup milk of choice
1 tsp cinnamon
1 tsp pumpkin spice blend
1/2 cup semisweet chocolate chips
Preheat your oven to 350 degrees
In a large mixing bowl, add all your dry ingredients- Almond Flour, Baking Soda, Cinnamon, and Pumpkin Spice blend. Add in your Eggs, Greek yogurt, Maple Syrup, Pumpkin Puree, milk and chocolate chips.
Mix until evenly mixed together. Evenly distribute muffin mix into your muffin pan.
Bake for 18-20 minutes until muffins are cooked completely through!
High Protein Cinnamon Roll Baked Oatmeal:
2 Cups Rolled Oats
2 Eggs
2 tbsp Melted Butter
1 tbsp Vanilla
1 tsp Baking Powder
1.5 Tbsp Ground Cinnamon
1.5 tbsp Brown Sugar
1/2 tsp sea salt
1 Cup Milk Of Choice
1/2 Cup Plain Greek yogurt (vanilla would be good too!)
1/3 cup Maple Syrup
1/2 Cup Vanilla Protein Powder
Frosting:
3 tbsp Nonfat Cream Cheese
2 tbsp Powdered Sugar
1 tsp Vanilla Bean Paste
2 tbsp Milk of choice
Preheat your oven to 350 Degrees
In a large mixing bowl, add in all your dry ingredients- Oats, Protein Powder, Cinnamon, Brown Sugar and Sea Salt.
Mix in the wet ingredients- Eggs, Melted Butter, Vanilla, Maple Syrup and Milk of Choice.
Mix until well combined and pour into a 9x9 greased baking dish.
Top with a sprinkle of cinnamon and bake for 35 minutes.
For the cream cheese frosting:
Make sure your cream cheese is room temperature. Mix all ingredients together until smooth and well combined!
Once the oat bars are cooled, cut into 9 squares.
Evenly drizzle the cream cheese frosting on top!
Enjoy and store for 3-4 days! I like to add more Greek yogurt and even berries on top for more protein and nutrients!
Crockpot Marry Me Chicken:
4-6 boneless, skinless chicken breasts
1 packet Italian seasoning mix
1 cup heavy cream
1/2 cup chicken broth
3/4 cup sun-dried tomatoes, chopped
3/4 cup grated parmesan cheese
3 garlic cloves, minced
1 teaspoon paprika
1/2 teaspoon red pepper flakes
1 teaspoon salt
1/2 teaspoon black pepper
2 tablespoons fresh basil, chopped
Season chicken breasts Italian seasoning then place them in the bottom of your crockpot in a single layer for even cooking.
Add in the heavy cream, chicken broth, Italian seasoning, minced garlic, and red pepper flakes until well combined and smooth.
Then sprinkle chopped sun-dried tomatoes evenly over the top for maximum flavor distribution.
Cover and cook on low for 3-4 hours until chicken is tender and reaches an internal temperature of 165°F when checked with a meat thermometer.
About 30 minutes before serving, stir in parmesan cheese and let it melt into the sauce, creating a rich and creamy coating.
Store for 3-4 days and serve over rice, pasta, or mashed potatoes to soak up all that incredible sauce!
