Sunday Batch
Cook.

Ingredients

• 10 large eggs
• 1 cup liquid egg whites
• 1 cup low-fat cottage cheese
• 4 cups fresh spinach, roughly chopped
• 2 oz crumbled feta
• 3 green onions, sliced (optional)
• 1 tsp garlic powder + ½ tsp onion powder
• 1 tsp sea salt + cracked black pepper
• Avocado oil spray for the pan

Directions

1. Preheat oven to 350°F. Generously spray a 9×13 glass baking dish.
2. In a large bowl, whisk whole eggs and egg whites for 60 seconds until fully broken up and slightly frothy.
3. Add cottage cheese, garlic powder, onion powder, salt, and pepper. Whisk until mostly smooth — a few cottage cheese lumps are fine.
4. Wilt the spinach in a dry pan for 90 seconds, or microwave 45 seconds. Squeeze out excess water — this is the difference between fluffy and watery.
5. Stir the spinach, feta, and green onions into the egg mixture.
6. Pour into the prepared dish. Bake 32–38 minutes until the center is set and the edges are golden and puffed.
7. Cool 10 minutes in the dish, then cut into 6 squares.
8. Store in an airtight container up to 5 days. Reheat 45 seconds in the microwave.

Ingredients

• 2 lb boneless skinless chicken breast, cubed 1"
• 2 tbsp shawarma seasoning (or 1 tsp each: cumin, coriander, paprika, turmeric, garlic powder + ½ tsp cinnamon)
• 2 tbsp olive oil
• 2 red bell peppers, sliced thick
• 2 heads cauliflower, riced (or 3 bags pre-riced)
• 1 English cucumber, diced
• 1 pint grape tomatoes, halved
• 1 lemon (zest + juice) + 1 more for wedges
• ¼ cup fresh parsley + 2 tbsp fresh cilantro, chopped
• Yogurt-tahini drizzle: 1 cup Greek yogurt + 3 tbsp tahini + 1 clove garlic (grated) + 2 tbsp lemon juice + salt

Directions

1. Preheat oven to 425°F. Line a large sheet pan with parchment.
2. Toss cubed chicken and sliced peppers with shawarma seasoning, olive oil, and salt. Spread on the sheet pan in a single layer — don't crowd.
3. Roast 20–25 minutes, stirring once, until chicken hits 165°F and peppers are charred at the edges.
4. While chicken roasts: sauté the cauliflower rice in batches, 3–4 minutes each, with a pinch of salt. Finish with lemon zest, lemon juice, and parsley.
5. Whisk the yogurt-tahini drizzle in a small bowl until smooth. Portion into 5 tiny containers.
6. Build 5 bowls in glass meal-prep containers: cauliflower rice base → chicken + peppers → cucumber + tomatoes → cilantro garnish + lemon wedge.
7. Store 5 days. When eating, warm the bowl 90 seconds, then drizzle the yogurt-tahini fresh on top.

Ingredients

• 3 lb chuck roast, patted dry
• 1 tbsp avocado oil
• 2 cups chunky salsa (Trader Joe's or Rao's)
• 1 can (14 oz) fire-roasted diced tomatoes
• 2 chipotle peppers in adobo, chopped + 1 tbsp adobo sauce
• 1 yellow onion, sliced
• 4 cloves garlic, smashed
• 1 tbsp cumin + 1 tbsp smoked paprika + 1 tsp oregano
• 1½ tsp sea salt + cracked black pepper
• Juice of 2 limes (add after shredding)
• Fresh cilantro + red onion + lime wedges to finish

Directions

1. Heat avocado oil in a heavy pan over high heat. Season the chuck roast generously with salt and pepper.
2. Sear 2 minutes per side until deeply browned. Transfer to the slow cooker. This step matters — do not skip.
3. Add sliced onion, garlic, salsa, diced tomatoes, chipotles + adobo, cumin, paprika, and oregano to the slow cooker. Do not add liquid — the salsa is enough.
4. Cover and cook on LOW 8 hours (or HIGH 5 hours). Beef should shred with a fork.
5. Remove beef, shred with two forks, return to the sauce. Stir in lime juice.
6. Portion 8 servings (~5 oz beef each). Store 4 days in the fridge or freeze half for later.
7. Serve four ways: taco bowls (with cauliflower rice + avocado), stuffed peppers, over greens with lime crema, or in warm corn tortillas.

Ingredients

• 2 cups rolled oats (not instant)
• 6 scoops vanilla whey protein (~180g total)
• 3 tbsp natural peanut butter
• 3 tbsp chia seeds
• 3 tbsp ground flax
• 3 cups unsweetened almond milk
• 1 cup low-fat cottage cheese (blended, optional but recommended)
• 1½ ripe bananas, sliced
• 2 tsp vanilla extract + 1 tsp cinnamon
• Optional topping: 2 tbsp dark chocolate shavings, sliced banana

Directions

1. Set out 6 pint-size mason jars in a row on the counter.
2. In each jar, add: ⅓ cup oats + 1 scoop protein + ½ tbsp PB + ½ tbsp chia + ½ tbsp flax + a pinch of cinnamon.
3. Pour ½ cup almond milk into each jar. Add a splash of vanilla.
4. Screw lids on and shake each jar hard for 15 seconds to fully mix.
5. Top each with a few banana slices (add these last to keep them from browning).
6. Fridge overnight — minimum 6 hours to fully thicken.
7. Eat cold straight from the jar. Add chocolate shavings on top the morning you eat it.
8. Store up to 5 days. Stir before eating if it's separated.

Ingredients

• 3 scoops chocolate whey protein (~90g)
• ¾ cup almond flour
• ½ cup cocoa powder (unsweetened)
• ½ cup Greek yogurt (Fage 0%)
• ½ cup maple syrup (Grade A)
• 2 large eggs
• 3 tbsp natural peanut butter (or almond butter)
• 1 tsp vanilla extract
• ½ tsp baking soda + ½ tsp baking powder + ½ tsp sea salt
• ⅓ cup dark chocolate chips (70%+) + flaky sea salt to finish

Directions

1. Preheat oven to 350°F. Line an 8×8 baking pan with parchment (overhang on 2 sides for easy lift).
2. In a large bowl, whisk eggs, Greek yogurt, maple syrup, PB, and vanilla until fully smooth.
3. In a separate bowl, whisk the dry ingredients: protein, almond flour, cocoa, baking soda, baking powder, salt.
4. Fold dry into wet with a spatula until just combined — do not overmix or brownies will get cakey instead of fudgy.
5. Fold in half the chocolate chips. Spread batter in the pan (it will be thick — spread with wet fingers).
6. Top with remaining chocolate chips + a pinch of flaky sea salt.
7. Bake 20–24 minutes. The center should look just barely set — a toothpick will come out with moist crumbs, not clean. This is the fudgy sweet spot.
8. Cool 15 minutes in the pan, then lift out and cut into 12 squares. Store 5 days in the fridge or freeze half.