JANUARY 20, 2025 MEAL PREP MONDAY.

Baked Vanilla Protein Oatmeal Bars

• 2 ½ cup old fashioned rolled oats

• 1 tablespoon chia seeds

• ½ teaspoon baking powder

• ½ teaspoon fine salt

• 2 eggs

• ¼ cup egg whites (whites of about 2 eggs, may sub an additional whole egg) 

• 2 cups milk of choice

• ½ cup plain Greek yogurt

• 2 teaspoons vanilla extract

• ¼ cup maple syrup

• 2 servings vanilla protein powder

Preheat the oven to 350ºF. Spray a 9×9 baking dish with cooking spray, set aside.

In a mixing bowl, combine the oats, flax meal, chia seeds, baking powder, salt, whole eggs, egg whites, milk, yogurt, maple syrup, and vanilla. Stir well. Set aside for 10 minutes to allow the liquid to absorb into the dry ingredients.

After 10 minutes, add the protein powder and stir until well combined

Pour the batter into the prepared baking dish. Bake for 34-38 minutes. After 20 minutes of baking, cover loosely with foil so the edges don’t get too dark.

Remove the baked oatmeal when the center is firm to the touch or a toothpick inserted into the center comes out clean.

Allow to cool for 10-15 minutes before cutting into 9 squares.

Serve with toppings: greek yogurt, fruit, + drizzle of honey.

Crockpot Tuscan Chicken & Rice Bowls

• 4 boneless, skinless chicken breasts

• 1 cup chicken bone broth

• 1 cup heavy cream

• ½ cup grated Parmesan cheese

• 1 tbsp garlic, minced

• 1 tsp onion powder

• 2 tsp Italian seasoning

• ½ tsp dried thyme

• ½ cup sun-dried tomatoes, chopped

• 2 tbsp butter

• Salt and pepper, to taste

• Fresh basil or parsley for garnish (optional)

Season chicken breasts with salt and pepper and set aside. In a bowl, whisk together chicken broth, heavy cream, Parmesan, garlic, onion powder, Italian seasoning, salt, pepper, and optional red pepper flakes. Place chicken in the crockpot, pour the sauce over it, and top with chopped sun-dried tomatoes. Cook on low for 4 hours or high for 2 hours until tender. In the last 30 minutes, add butter to the sauce, stirring as it melts. Cook rice separately, then portion it into meal prep containers and top with the chicken and sauce.

Peanut Butter Protein Bars

• 1 cup natural creamy peanut butter

• 1/2 cup vanilla protein powder

• 1/2 cup almond flour

• 1/4 cup maple syrup

• 1 tbsp vanilla extract

• 1/2 cup chocolate chips

• 1 TBSP coconut oil

Mix ingredients altogether (minus chocolate and coconut oil). Melt the chocolate chips with 1 tbsp of coconut oil. 

Place dough down flat in a parchment paper lined bread baking pan.

Pour melted chocolate on top and spread evenly. 

Refrigerate for at least 1 hour before cutting into squares and enjoy!