My weekly meal prep series is designed to keep things simple and realistic. Each week, I share:

One grab-and-go breakfast to make mornings easier
One versatile lunch or protein-forward option that can be repurposed throughout the week
One sweet or snack so nothing feels off-limits

The goal isn’t perfection—it’s having a few reliable options ready so feeding yourself feels more doable during busy weeks. Watch me prep these recipes on Instagram here!

This week’s prep includes:

Protein Banana Pumpkin Muffins (grab-and-go breakfast)
Cookie Dough Bars (sweet/snack)
Edamame Crunch Salad with Thai Peanut Dressing (versatile lunch protein)

Protein Pumpkin Muffins

Grab & Go Breakfast or Snack

These muffins are lightly sweet, filling, and higher in protein. The pumpkin makes them extra moist, adds fiber, and brings that cozy flavor that works any time of year.

They’re very toddler-friendly, soft in texture, and freeze beautifully — ideal for busy weeks.

Ingredients

2 cups Kodiak Power Cakes Mix – Buttermilk
1 (15 oz) can pumpkin puree
1 cup whole milk (any milk works but a higher fat % is helpful!)
2 large eggs
1/4 cup maple syrup or honey
1/4 cup olive oil
1 teaspoon pumpkin pie spice (or 1 teaspoon cinnamon)
1 teaspoon vanilla extract and 1 teaspoon baking powder

Instructions

Preheat oven to 350ºF. Lightly spray a 12-cup muffin pan with nonstick cooking spray.

Add Kodiak Cakes Mix to a large bowl.

In a separate bowl, mix bananas, pumpkin puree, milk, eggs, maple syrup, olive oil, pumpkin pie spice (or cinnamon), and vanilla until smooth.

Pour wet ingredients into dry ingredients and stir until just combined (do not overmix).

Divide batter evenly among muffin cups, filling about ¾ full.

Bake for 20–24 minutes, until golden and a toothpick comes out mostly clean (they may need a few extra minutes due to the pumpkin).

Cool for 5 minutes, then transfer to a wire rack.

Nutrition Notes

Protein: ~7–9g per muffin
Fiber: Boosted from pumpkin + banana
Healthy fats from olive oil support satiety
Naturally sweetened

💡 Tip: If the batter feels slightly thick, add 1–2 tablespoons extra milk. These are especially good warmed and paired with yogurt or cottage cheese for a more complete breakfast.

Cookie Dough Bars

A nourishing sweet or snack option {freezes well}

These no-bake bars are rich, satisfying, and surprisingly filling. They’re the kind of sweet that actually feels balanced thanks to healthy fats and fiber — perfect for planned desserts or afternoon snacks.

Cookie Dough Layer

1 2/3 cups finely ground blanched almond flour
2 tablespoons coconut flour
3 tablespoons pure maple syrup
3 tablespoons melted coconut oil
2 teaspoons pure vanilla extract
¼ cup + 1 tablespoon Lily’s chocolate chips

Chocolate Topping

½ cup Lily’s chocolate chips
¼ cup + 1 tablespoon natural unsalted creamy almond butter

Instructions

1. In a bowl, mix almond flour and coconut flour.
2. Stir in maple syrup, melted coconut oil, and vanilla until a soft dough forms.
3. Fold in Lily’s chocolate chips.
4. Press evenly into a parchment-lined loaf or small square pan.
5. Melt chocolate and almond butter together until smooth.
6. Pour over cookie dough layer and spread evenly.
7. Refrigerate 1–2 hours until firm, then slice.

Store in the fridge for up to a week or freeze for longer storage.

Nutrition Notes

Grain-free, optionally dairy-free
Healthy fats support satiety and blood sugar balance
Freezer-friendly

💡 Tip: Pair with protein (like Greek yogurt or eggs) if having as part of breakfast or a snack.

Edamame Crunch Salad with Thai Peanut Dressing

A versatile, protein-forward lunch option

This salad holds up beautifully in the fridge, doesn’t get soggy and gets even better as it sits! It’s packed with plant protein, fiber, and crunch — perfect as a stand-alone lunch or as a base for added protein like chicken.

Salad Base

1 bag shredded cabbage
2 cups cooked quinoa
2 cups cooked edamame
1/2 cup cashews
1 cup diced green onions

Toss together in a large bowl.

Thai Peanut Dressing

1/2 cup creamy peanut butter
1/4 cup soy sauce
2 tablespoons sesame oil
1–2 tablespoons sriracha
2 tablespoons rice vinegar

Whisk until smooth. Pour over salad and toss to coat.

Nutrition Notes

High fiber + plant protein for steady energy
Cabbage holds texture for several days
Easy to repurpose with grilled chicken, salmon, tofu, or extra veggies

💡 Tip: If dressing thickens in the fridge, add a splash of warm water and stir before serving.

How This Week Comes Together

This is what balanced meal prep looks like in real life:

Muffins for fast mornings
Cookie dough bars for a planned sweet
Crunchy salad for lunches you don’t have to think about

Consistency > perfection.

Want More Support?

If you love simple, nourishing recipes like this — especially for pregnancy or postpartum — my Nourished Postpartum Meal Guide includes balanced, realistic recipes designed to support healing, energy, milk supply, and blood sugar stability.

👉 You can purchase it here:
https://wholewomennutrition.com/product/nourished-postpartum-meal-guide/

Simple prep. Steady energy. Nourishment that actually fits your life.