Balanced, Protein-Packed, and Mom-Life Friendly: My Week 4 Meal Prep

As a postpartum mom of two, I need meals that check three boxes: high-protein, actually satisfying, and easy to prep. If you’re navigating life with littles, balancing work, and trying to prioritize your own health, this Week 4 meal prep lineupis for you. Each recipe is packed with nutrients, supports fat loss, and keeps you fueled during long days (and even longer nights).

Recipe #1: Key Lime Chia Pudding

Creamy, refreshing, and tastes like dessert—with protein and fiber to keep you full.

Ingredients (3 servings):

• 1.5 cups milk of choice
• 1 container Oikos 20g Protein No Sugar Key Lime Yogurt
• 3 tbsp honey (or maple syrup)
• 1 tsp vanilla extract (optional)
• 6 tbsp chia seeds
• Topping: Crumbled Simple Mills Honey Cinnamon Crackers

Instructions:

1. Whisk milk, yogurt, honey, and vanilla until smooth.
2. Stir in chia seeds, let sit 5 minutes, then stir again.
3. Refrigerate for 2+ hours or overnight.
4. Stir before serving and top with crackers.

Macros (per serving):

• Calories: 299
• Protein: 17.2g
• Carbs: 35.9g
• Fat: 10.6g
• Fiber: 8g

Recipe #2: Banana Oat Muffins

Wholesome and meal-prep friendly with healthy fats, fiber, and protein.

Ingredients (12 muffins):

• 1 banana, mashed + 1/2 banana, diced
• 1 pasture-raised egg
• 2 tbsp avocado or coconut oil
• 2 tbsp peanut butter
• 1/4 cup cottage cheese
• 2 tbsp maple syrup
• 2 tbsp ground flaxseed
• 3/4 cup oat flour
• 1 tsp baking powder
• 1/2 tbsp coconut sugar (optional for topping)
• 1.5 tbsp chopped walnuts (optional)
• 1/2 tsp vanilla, 1/4 tsp salt, 1/2 tbsp cinnamon

Instructions:

1. Preheat oven to 400°F.
2. Mix wet ingredients, then dry ingredients separately.
3. Combine, fold in banana chunks.
4. Fill muffin cups and bake for 15–18 minutes.

Macros (per muffin):

• Calories: 160
• Protein: 6g
• Carbs: 18g
• Fat: 7g
• Fiber: 3g

Recipe #3: Creamy Chicken & Broccoli Bowl (with Jasmine Rice)

Protein-packed comfort food with balanced carbs and fiber.

Ingredients (3 servings):

• 12 oz cooked shredded chicken
• 1.5 cups steamed broccoli
• 3/4 cup cottage cheese
• 6 tbsp shredded mozzarella
• 6 tbsp Greek yogurt
• 3/4 tsp garlic powder + salt & pepper
• 1 bag organic white jasmine rice (split into 3 servings)

Instructions:

1. Steam broccoli and combine with chicken, dairy, and seasoning.
2. Add 1/3 of the rice to each serving.
3. Store and reheat when ready.

Macros (per serving):

• Calories: 440
• Protein: 41.5g
• Carbs: 24g
• Fat: 15g
• Fiber: 5.5g

Final Thoughts:
This meal prep gives me structure, keeps my energy up, and supports my goals without restriction. If you try one of these recipes, tag me on Instagram—I love seeing what you make!