This week’s recipes are packed with protein, fiber, and nutrient-dense ingredients to keep you full and energized. Whether you need a quick grab-and-go breakfast, a satisfying meal-prep option, or a better-for-you dessert, these recipes have you covered!
High-Protein Tiramisu Chia Pudding
24g Protein | 9g Fiber
If you’re a tiramisu lover but want a high-protein, fiber-packed version, this Tiramisu Chia Pudding is a must-try! It combines rich coffee flavor, creamy Greek yogurt, and fiber-rich chia seeds for a delicious, blood sugar-friendly treat.
This overnight recipe is perfect for meal prep, making breakfast or snacks easy while keeping you full and energized. Plus, cacao powder gives it that classic tiramisu feel, and the combination of protein + fiber makes it a balanced, nutrient-dense option.
Ingredients (Per Serving)
✔ 2 tbsp chia seeds
✔ ¾ cup Greek yogurt (for a protein boost!)
✔ ¼ cup (1 shot) coffee
✔ 2 tsp maple syrup
✔ 1 tsp cacao powder
How to Make It
1️⃣ Mix Ingredients – In a jar or bowl, mix chia seeds, Greek yogurt, coffee, and maple syrup. Stir well to prevent clumping.
2️⃣ Refrigerate – Cover and refrigerate for at least 4 hours or overnight to thicken.
3️⃣ Add the Finishing Touch – Before serving, sprinkle with cacao powder for that classic tiramisu flavor.
4️⃣ Enjoy! – Dig in and savor every bite!
Macros Per Serving
- Calories: 280
- Protein: 24g
- Carbs: 22g
- Fiber: 9g
- Fat: 8g
Why You’ll Love It
☕ Tiramisu Flavor in a Healthy Format – A creamy, coffee-infused treat with no refined sugar.
💪 High in Protein & Fiber – Keeps you full and supports digestion.
🔥 Easy Meal Prep – Perfect grab-and-go breakfast or snack.
🌿 Mold-Free, Toxin-Free Coffee – Using clean coffee ensures you’re fueling your body with the best ingredients.
Peanut Butter Swirl Yogurt Bark
23g Protein | 5g Fiber
If you love a creamy, nutty, and chocolatey snack but want to keep it high-protein and low in sugar, this Peanut Butter Swirl Yogurt Bark is for you! Packed with healthy fats, fiber, and protein, it’s the perfect meal-prep-friendly snack to keep in your freezer for when cravings hit.
This version includes flaxseeds for fiber, cinnamon for blood sugar balance, and Hu chocolate for a clean, refined sugar-free chocolate fix. Plus, thinning the peanut butter with a little water makes it easier to drizzle for that perfect swirl!
Ingredients (For 1 Serving)
✔ ½ cup high-protein yogurt (suggestion: Stonyfield Grass-Fed)
✔ ½ tbsp organic raw honey
✔ 1 tbsp organic peanut butter, thinned with a little water for easy drizzling
✔ 1 tbsp ground flaxseeds
✔ 1 tbsp Hu chocolate chips or chopped Hu chocolate bar (chopped)
✔ ¼ tsp cinnamon
How to Make It
1️⃣ Prepare the Yogurt Base – Line a baking sheet with parchment paper, add yogurt & honey into an even layer.
2️⃣ Thin the Peanut Butter – Mix peanut butter with a small amount of water until it reaches a smooth, pourable consistency.
3️⃣ Swirl It In – Drizzle the peanut butter over the yogurt and use a spoon to create a swirl pattern.
4️⃣ Add the Toppings – Sprinkle flaxseeds, chocolate, and cinnamon evenly over the top.
5️⃣ Freeze Until Solid – Place in the freezer for 2-3 hours or until completely firm.
6️⃣ Break into Pieces – Once frozen, break the bark into chunks and store in an airtight container in the freezer.
Macros Per Serving
- Calories: 280
- Protein: 23g
- Carbs: 14g
- Fiber: 5g
- Fat: 16g
Why You’ll Love It
✅ High-Protein & Satisfying – Keeps you full while hitting your protein goals.
✅ Blood Sugar-Friendly – Peanut butter, cinnamon, and flaxseeds help regulate blood sugar.
✅ Minimal Ingredients, Maximum Flavor – No refined sugar, just real food!
✅ Easy to Meal Prep – A perfect make-ahead snack for busy days.
How to Enjoy It
🥜 Post-workout snack for muscle recovery
🍫 A better-for-you dessert that satisfies sweet cravings
☕ With coffee or matcha for a protein boost
High-Protein Lasagna Bowl
40g Protein | 8g Fiber
This fiber-rich, high-protein lasagna bowl is an easy, satisfying meal-prep option that delivers all the flavors of classic lasagna—without the noodles! With added mushrooms and carrots for extra nutrients and fiber, this meal is filling, balanced, and perfect for busy days.
Ingredients (For 3 Servings)
✔ 12 oz ground beef (grass-fed if possible)
✔ ¾ cup cottage cheese
✔ 1 cup marinara sauce (no added sugar)
✔ ¾ medium zucchini, sliced thin (or 1½ cups spinach)
✔ ¾ cup shredded mozzarella or raw cheddar
✔ ½ cup mushrooms, diced
✔ ½ cup carrots, finely grated
✔ ¾ tsp garlic powder
✔ ¾ tsp Italian seasoning
✔ Salt & pepper to taste
Meal Prep Instructions
1️⃣ Sauté the Vegetables – In a pan, cook mushrooms and grated carrots over medium heat until soft (about 3-4 minutes).
2️⃣ Add Ground Beef & Marinara – Once the veggies are tender, add the ground beef, garlic powder, Italian seasoning, salt, and pepper. Cook until the beef is browned, then stir in the marinara sauce and let it simmer for a few minutes.
3️⃣ Layer the Ingredients – In 3 meal prep containers, layer:
- Beef mixture → Cottage cheese → Zucchini
- Beef mixture → Cottage cheese → Zucchini
- Top with mozzarella
4️⃣ Store in Airtight Containers – Keep in the fridge for up to 4 days.
To Eat: Microwave 1-2 minutes until hot.
Updated Macros per Serving
- Calories: 370
- Protein: 40g
- Carbs: 12g
- Fiber: 8g
Why You’ll Love This Version
✅ Higher Fiber & Nutrients – The mushrooms and carrots add extra vitamins, minerals, and gut-friendly fiber.
✅ More Balanced & Satisfying – Double layering ensures every bite is packed with flavor.
✅ Meal-Prep Friendly – Heat, eat, and enjoy a delicious, high-protein meal in minutes.
Final Thoughts
This week’s meals are high-protein, easy to prep, and blood-sugar friendly—perfect for keeping you full, satisfied, and energized throughout the week.
Want more meal-prep ideas? Bookmark this post & follow for next week’s plan!
