San Diego Dietitian’s Meal Prep-Friendly Recipes for Women at Every Stage of Life

Keeping your meals high in protein and fiber doesn’t have to be complicated, boring, or time-consuming! As a San Diego dietitian, I help women build practical, nourishing meals that fit their busy lives—whether you’re a professional trying to find a better relationship with food and your body, planning to grow your family, balancing life with little ones, or keeping up with school-aged kids.

Meal prep doesn’t have to mean spending hours in the kitchen every week. There are plenty of shortcuts—like prepping a grain, protein, or roasted veggie ahead of time—so you can quickly assemble meals throughout the week. Even prepping a single ingredient or component can make assembling a meal fast and easy. With just a few components ready, you can have healthy breakfasts, lunches, dinners, snacks, or even treats on hand without the stress.

Here’s a collection of all my meal prep-friendly recipes from Instagram, perfect for women looking for simple, high-protein, high-fiber meals that keep blood sugar stable, energy up, and life balanced.

Meal Prep Breakfast Sandwiches 🥪

Ingredients (makes 6 sandwiches):

• 6–8 eggs (splash of milk optional)
• 1 cup cottage cheese (optional, for fluffier eggs)
• Salt & pepper to taste
• 6 English muffins or slices of high-protein bread (I like @daveskillerbread since it is higher in protein & fiber!)
• Breakfast protein of choice: sausage patty, bacon, ham, or turkey
• Sliced cheese of choice (cheddar, Swiss, etc.)
• Optional toppings: sliced avocado, spinach, tomato

Prep Options:

Option 1 – Ramekins / Individual Egg Patties:

1. Whisk eggs and cottage cheese, season with salt and pepper.
2. Pour into individual ramekins on a baking dish.
3. Add boiling water to the baking dish to come halfway up ramekins.
4. Bake at 350°F for 20 minutes.
5. Assemble sandwiches: egg patty + protein + cheese + bread.

Option 2 – Square Pan / One-Pan Egg Patties:

1. Whisk eggs (and cottage cheese if using) and pour into greased square pan.
2. Bake at 350°F for 15 minutes, then cut into squares to fit bread.
3. Assemble sandwiches with protein and cheese.
4. Reheat in the air fryer at 350°F for 8–10 minutes on morning of serving.

Alternative Protein Options:

• Swap sausage for sliced turkey, ham, or cooked bacon.
• Add black beans or lentils for a vegetarian protein boost.
• Use a veggie patty or tofu scramble for plant-based sandwiches.

Alternative Bread Options:

• Low-carb tortilla work well too!

Tips / Shortcuts:

• Egg patties can be baked ahead of time and stored in the fridge or freezer.
• Prep proteins in advance to save time in the morning.
• Add avocado or greens fresh when assembling to keep sandwiches bright and creamy.

Sausage + White Bean Soup

Ingredients:

• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2–3 garlic cloves, minced
• 1 lb spicy chicken or pork sausage
• 2 cans cannellini beans, rinsed
• 2 tsp chicken bouillon + 16oz water
• 1 head lacinato kale, washed and chopped
• Parmesan, grated
• Salt & pepper

Prep:

1. Sauté onion, celery, carrot in 1–2 T olive oil, 1 tsp salt and pepper with garlic until fragrant and softened.
2. Add sausage and brown for 3–4 minutes.
3. Add drained beans, chicken bouillon, and water; bring to a boil.
4. Cover and simmer 20–30 minutes before topping with Parmesan.

Chocolate Chia Pudding

Ingredients:

• 2 cups vanilla almond milk
• ½ cup chia seeds
• 2 TB cocoa powder
• 1 tsp vanilla
• 1 scoop collagen protein (@needed)

Prep:

1. Combine all ingredients in a bowl, mix to avoid clumps.
2. Add to large container and chill at least 20–30 minutes until pudding is set.
3. Top with sliced nuts and fruit.

Slow Cooker Apples 🍎

Great for babies starting solids, to top on pumpkin oatmeal, on full fat cottage cheese or greek yogurt or as a dessert with whipped cream

Ingredients:

• 4–5 apples, diced
• 1 TB sugar/sugar alternative
• Cinnamon
• 1 TN water

Prep:

1. Dice apples and toss with sugar and cinnamon.
2. Place in slow cooker for 4 hours on high.

Watch them made here

Pumpkin Protein Oats

Ingredients:

• 1.5 cups high protein oats (@zegofoods)
• 1.5 cups milk of choice
• 2 eggs
• 1 cup canned pumpkin
• 2 TB maple syrup
• 1 tsp baking powder
• 1 TB pumpkin pie spice

Prep:

1. Blend all ingredients in a blender.
2. Pour into greased baking tray.
3. Bake at 350°F for 25 minutes.

Roasted Veggies 🥕

I like to have a batch of roasted veggies on hand, especially for the cooler months when it can be harder to eat raw veggies + salads. I’ll keep them on hand to snack on, toss on grain bowls and reheat for an easy side to soups/stews/pasta dinners. Also helpful to have these prepped for easy baby led weaning/solid options for littles!

Ingredients:

• Carrots, cauliflower, or other favorite veggies
• Olive oil
• Salt & pepper

Prep:

1. Roast veggies with olive oil, salt, and pepper until tender.

Protein Creamis 🍦

Ingredients:

• 2 scoops protein powder (@cleansimpleeats)
• 2 cups milk (@fairlife)
• PB2 powder (optional)

Prep:

1. Blend all ingredients.
2. Freeze in Creami or freezer-safe container.

Low-sugar, protein-rich treat for adults and kids.

Peanut Butter Protein Bites 🥜

Perfect little sweet treat for your afternoon or after dinner craving that still provides a boost of protein + fiber. I love to keep them stored in the freezer to pull out anytime.

Ingredients:

• 1 cup drippy nut butter
• 1 scoop collagen or vanilla protein powder
• Maple syrup, to taste
• 1 tsp vanilla extract
• ¼ cup coconut flour
• Melted chocolate + coconut oil (@lilys_sweets)

Prep:

1. Mix nut butter, protein, maple syrup, vanilla until cohesive.
2. Add coconut flour to form dough.
3. Press into pan, top with chocolate mixture.
4. Freeze 1 hour; cut into squares.

Watch how I prep them here

Roasted Cauliflower & Carrot Quinoa Salad 🥕🌿

Adapted from @ambitiouskitchen

For the veggies:

• 4 medium carrots (or 3 large), cut in half lengthwise, then into 2-inch chunks
• 2 cups small to medium cauliflower florets
• 1 tablespoon avocado oil or olive oil
• ½ tsp ground cumin
• ½ tsp ground turmeric
• ¼ tsp garlic powder
• ¼ tsp cayenne pepper (optional)
• Freshly ground salt and pepper

For the quinoa:

• 1 cup dry quinoa + 1 cup water

For the salad mix-ins:

• 1/2 cup cilantro and green onion
• ⅓ cup flat leaf parsley
• ⅓ cup chopped pitted Medjool dates (or dried cherries or golden raisins!)
• 1 can garbanzo beans, rinsed
• ¾ cup thawed frozen peas (optional)

For the dressing (Sunshine Dressing):

• Tahini
• Lemon juice
• Maple syrup
• Turmeric
• Garlic powder
• Salt & pepper
• 2–3 TB warm water to thin

Instructions:

1. Preheat oven to 400°F. Line a pan with parchment paper and add carrots & cauliflower. Drizzle with oil and sprinkle with cumin, turmeric, garlic powder, cayenne, salt & pepper. Toss to coat. Roast 25–30 minutes, flipping halfway through.
2. While veggies roast, cook quinoa: bring quinoa & water to a boil
3. Toss veggies, grain together and toss with dressing + herbs (parsley)