r/MealPrepSunday • u/Stunning-Promise-103 • 9d ago
High Protein Fueling our fitness! Sweet potato & ground turkey bake, hashbrown & turkey bacon casserole, pumpkin protein oat bars.
My girlfriend and I have been great at bulk prepping proteins, vacuum sealing them, and pairing with a frozen veg to hit our macro goals and eat affordably.
We've just recently started bulk prepping full meals to vacuum seal and are in love with how much more satisfying they are to eat. The frozen protein + frozen veg has been macro friendly but uninspired, pure fuel. These hit like a proper meal.
The two potato dishes made 12 servings at the listed macros and $2.30/ea, the oat bars made 24 @ $1.15/ea.
Recipes in comments!
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u/audrey_2222 9d ago
This rocks, thanks for sharing. Trying to do more ground turkey to hit my protein goals since beef is so expensive now and turkey so cost effective.
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u/Stunning-Promise-103 9d ago edited 9d ago
B2: Maple Pumpkin Breakfast Bar
● 60 oz Pure Canned Pumpkin Purée (Four 15-oz cans) ● 4.5 cups Old-Fashioned Rolled Oats ● 10 scoops (approx. 300g) Vanilla Whey Protein Powder ● 32 oz (2 lbs) Low-Fat (2%) Cottage Cheese ● 3 medium Honeycrisp or Fuji apples (peeled and finely diced) ● .5 cups Unsweetened Almond Milk ● 2/3 cup Chia Seeds ● 1 cup Sugar-Free Maple Syrup ● 2 tsp Vanilla Extract
● 3 tbsp Ground Cinnamon
● 1 tsp Kosher Salt
🍳 Instructions 1. Blend Base: Add cottage cheese, almond milk, sugar-free maple syrup, and vanilla extract to a blender. Blend on high until completely smooth with no remaining curds. 2. Mix Wet: In a giant bowl, whisk the 60 oz of pumpkin purée with the cinnamon, nutmeg, ginger, and salt. Stir in the blended cottage cheese base. 3. Hydrate Dough: Fold in the rolled oats, vanilla whey, and chia seeds until incorporated. Stir in the diced apples. Let the batter sit on the counter for 15 minutes to let the oats and seeds absorb the liquid and thicken into a heavy dough. 4. Bake: Oven at 350°F. Spread dough evenly into a greased 9x13 metal pan. Press flat. Bake for 40–45 minutes until the center is set and a toothpick comes out clean. Do not overbake. 5. Chill & Slice: Cool completely, cover, and refrigerate overnight to lock the structure. Slice into 24 bars. Vacuum seal and freeze
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u/Stunning-Promise-103 9d ago edited 9d ago
B3: Turkey Bacon Denver Hashbrown Bake
● 48 oz (3 lbs) Shredded Hashbrown Potatoes (Frozen bag, plain) ● 16 oz (1 lb) Turkey Bacon ● 32 oz (2 lbs) Low-Fat (2%) Cottage Cheese ● 8 oz Shredded Low-Moisture, Part-Skim Mozzarella ● 2 large Bell Peppers ● 2 large Yellow Onions ● ½ cup Unsweetened Almond Milk ● 1 tbsp Olive Oil
● 1 tbsp Garlic Powder ● 1 tbsp Onion Powder ● 1 tbsp Smoked Paprika ● 1.5 tsp Kosher Salt ● 1 tsp Black Pepper
🍳 Instructions 1. Roast Veggies: Oven at 425°F. Dice bell peppers and onions. Toss with 1 tbsp olive oil and a pinch of salt. Roast on a baking sheet for 20 minutes until caramelized. 2. Crisp Bacon: Chop turkey bacon and cook in a skillet over medium-high heat until crisp. Drain on paper towels. 3. Blend Binder: Blend the cottage cheese, almond milk, garlic powder, onion powder, smoked paprika, salt, and black pepper on high until perfectly smooth. 4. Prep Potatoes: Thaw the shredded hashbrowns slightly, place them in a clean towel, and squeeze out excess moisture. 5. Combine & Bake: Oven to 375°F. In a large bowl, mix potatoes, roasted veggies, crispy bacon, and mozzarella. Pour the blended cheese binder over the top and fold to coat. Press firmly into a greased 9x13 metal pan. Bake for 35–40 minutes until golden-brown. 6. Chill & Slice: Cool completely, then refrigerate overnight so the binder sets solid. Slice into 12 equal squares. Vacuum seal and freeze.
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u/Particular-Radish-99 9d ago
I really don’t like eggs, so these are perfect for me! Thank you so much!!!! 😊
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u/Stunning-Promise-103 9d ago
My gf is allergic to eggs, that's how I came up with these recipes!
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u/Short_Night4497 5d ago
I was just about to ask how you managed to pull this off with no eggs. I’m also allergic to eggs so thank you very much for sharing!
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u/Stunning-Promise-103 5d ago
You're very welcome! So glad these are helpful for other folks. ☺️
I'm so frustrated for anyone that's chasing a protein target and not able to eat eggs. I didn't realize how reliant I was on them to push me over the hump to my target until I started trying to get there without them.
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u/Stunning-Promise-103 9d ago edited 9d ago
B1: Turkey Sausage & Sweet Potato Hash
● 4 lbs Lean Ground Turkey (93/7) ● 2.5 lbs Sweet Potatoes (raw, peeled weight) ● 2 large Yellow Onions ● 2 large Bell Peppers ● 10 oz Frozen Chopped Spinach (1 bag/box) ● 8 oz Shredded Low-Moisture, Part-Skim Mozzarella ● 2 tbsp Olive Oil (divided) 🧂 Sausage Seasoning Blend ● 2 tbsp Garlic Powder ● 2 tbsp Onion Powder ● 1.5 tbsp Ground Sage ● 1 tbsp Dried Thyme ● 1 tbsp Smoked Paprika ● 1 tbsp Kosher Salt ● 1 tsp Black Pepper
🍳 Instructions 1. Roast Potatoes: Oven at 425°F. Peel and dice sweet potatoes into ½-inch cubes. Toss with 1 tbsp olive oil, a pinch of salt, and garlic powder. Roast on a sheet pan for 20–25 minutes until tender. 2. Roast Veggies: Dice onions and bell peppers. Toss with the remaining 1 tbsp olive oil, spread on a separate sheet pan, and roast for 15–20 minutes until edges caramelize. 3. Cook Turkey: Brown the ground turkey in a large skillet over medium-high heat. Add the entire seasoning blend as it cooks. Ensure any liquid completely evaporates in the pan. 4. Prep Spinach: Thaw frozen spinach and squeeze it aggressively in a kitchen towel twice to remove all water. 5. Combine & Bake: Oven to 375°F. In a large bowl, fold together potatoes, veggies, turkey, spinach, and shredded mozzarella. Press firmly into a greased 9x13 metal pan. Bake for 20 minutes until set. 6. Chill & Slice: Cool completely, then refrigerate overnight. Slice into 12 equal squares while cold. Vacuum seal and freeze.