Feeding yourself well during a busy week doesn’t have to mean complicated recipes or hours in the kitchen. This week’s meal prep focuses on simple ingredients, steady energy, and realistic nourishment — meals you’ll actually want to eat and can rely on when life feels full.
My go to formula for prepping for the week is:
A grab-and-go breakfast
A protein-forward lunch
A flexible add-on that boosts carbs and fiber
Prep once, mix and match all week.
What’s Included This Week
🍌 Banana Oat Bars (breakfast)
🥚 No-Mayo Egg Salad (lunch)
🍓 Raspberry Chia Jam (snack or add-on)
These recipes are especially supportive for postpartum parents, busy professional women, and anyone wanting balanced energy without overthinking meals.
How to Use This Meal Prep
Prep all three recipes in about 45 minutes
Repeat breakfast daily to reduce mental load
Pair egg salad with toast, crackers, greens, or veggies
Use chia jam to add easy carbs + fiber to meals and snacks
Banana Oat Bars (Breakfast)
These banana oat bars hold SO well in the freezer so I love them for prep. They are fiber rich but need more protein to make a full meal- I add a side of full fat cottage cheese, yogurt, chicken sausage or eggs! They also make a fantastic snack.
Ingredients
1 cup ripe mashed banana
1 cup creamy, all-natural peanut butter
2 large eggs
½ cup maple syrup
2 teaspoons vanilla extract
1½ teaspoons cinnamon
1 teaspoon baking powder
½ teaspoon salt
2½ cups old-fashioned oats
¾ cup chocolate chips (plus extra for topping)
½ cup chopped walnuts
Flaky sea salt, for topping
Instructions
Preheat oven to 350°F and line an 8×8 baking dish with parchment paper.
In a large bowl, stir together banana, peanut butter, eggs, maple syrup, and vanilla until smooth.
Stir in cinnamon, baking powder, salt, and oats.
Fold in chocolate chips and walnuts.
Transfer to baking dish and press gently to level.
Bake 25–30 minutes, until set and a toothpick comes out clean.
Sprinkle with flaky sea salt while warm. Cool completely before slicing.
Storage
Fridge: 5–7 days
Freezer: up to 3 months
Nutrition Highlight (per bar, ~1/12 pan)
Protein: ~7–9 g
Fiber: ~4–5 g
Tip: Pair with yogurt or milk for additional protein.
No-Mayo Egg Salad (Lunch)
This creamy egg salad skips mayo but still delivers on texture and flavor. It’s protein-rich, easy to digest, and great for make-ahead lunches.
Ingredients
8 large eggs
¾ cup cottage cheese (I like Good Culture, they are the creamiest!)
2 teaspoons Dijon mustard
1½ tablespoons fresh parsley, chopped (dill or chives would also be lovely!)
1–2 tablespoons red onion, finely diced
1 teaspoon lemon juice
⅛ teaspoon salt, or to taste
¼ teaspoon black pepper, or to taste
Instructions
Place eggs in a saucepan and cover with cold water by 1–2 inches.
Bring to a full boil, then turn off heat, cover, and let sit 11–12 minutes.
Transfer eggs to an ice bath for at least 5 minutes. Peel and dice.
Blend cottage cheese until smooth (or leave slightly textured if preferred).
In a bowl, mix cottage cheese, Dijon, dill, parsley, red onion, lemon juice, garlic powder, salt, and pepper.
Fold in chopped eggs until combined.
How to Serve
On whole-grain toast or sourdough
With crackers and raw veggies
In lettuce wraps or over greens
Storage
Airtight container in fridge for 3–4 days
Nutrition Highlight (per ~1 cup serving)
Protein: ~18–22 g
Fiber: ~1–2 g
Tip: Pair with whole-grain bread or crackers to add fiber and carbs.
Raspberry Chia Jam (Snack or Add-On)
This quick chia jam is naturally sweetened, fiber-rich, and thickens as it sits and the color just adds so much to whatever you are adding it to! It’s perfect for layering onto breakfasts, snacks, or toast; bonus idea- add it to the banana oat bars for a delicious snack!
Ingredients
1 (16 oz) container raspberries (fresh or frozen)
Honey, to taste
⅓ cup chia seeds
Instructions
Add raspberries to a saucepan and bring to a gentle simmer.
Cook 8–10 minutes, stirring occasionally, until jammy and broken down.
Remove from heat and stir in honey to taste.
Mix in chia seeds until well combined.
Let cool — the jam will continue to thicken as it sits.
Storage
Store in a mason jar or airtight container in the refrigerator for up to 7 days.
Nutrition Highlight (per ~2 tbsp)
Protein: ~2 g
Fiber: ~4–5 g
Weekly Prep Tips
Bake oat bars first, then boil eggs while they cook
Make chia jam last — it takes under 10 minutes
Store everything in clear containers so it’s easy to grab
Want Support Beyond Meal Prep?
If you’re craving more personalized guidance around nutrition — whether that’s postpartum nourishment, lactation support, or building sustainable routines that fit your real life — our team would love to support you.
We offer individualized nutrition and lactation care designed to meet you where you are and help you feel more confident feeding yourself (and your family).
