Food Prep Sunday

Food prep Sunday is something I try to do throughout the school year, so I have healthy homemade snacks around the house for my family. With the school year and fall sports getting started for many, it becomes a very busy time of year. If you don’t have kids at home and are busy with work or other things in life, prepping food to grab and go is a great way to stay on track with your fitness and nutrition goals. Two of my favorite recipes to prepare on Sunday for the week are Egg Bites, and Grilled Asian Chicken.

Kids helping me with food prep

Egg Bites

I can’t keep egg bites in the house for longer than 2 days. With my 12-year-old son growing like he is, he eats everything. He loves these so much he’ll sit down and eat 4-5. Before I know it, I don’t even get to have one. So I started making a double batch, 36!

This recipe makes 18, I double it and make 36 for the week. The macro breakdown I am giving you is with adding the bacon and onions. One serving is 1 egg bite. Calories per serving: 73; Fat 4g; Carbs: 1g; Protein: 8g

  • 7 large eggs
  • 1 cup of liquid egg whites
  • 1 cup 4% small curd cottage cheese
  • 1 cup shredded cheese

*Optional Ingredients*

  • 1 oz diced sauteed sweet onion
  • 1 oz diced sauteed white mushroom
  • 4 slices of high quality diced and cooked bacon ( I use Hempler’s)
  • 1 oz cooked crumbled breakfast sausage
  • 1 oz diced sauteed bell peppers
  • Any other vegetables or breakfast meat you like

Preheat oven to 300 degrees. Place pan filled with water on the bottom rack of the oven, this adds moisture to the oven and egg bites. Place eggs, liquid egg whites, cottage cheese, and shredded cheese in a blender (I use a Ninja blender). Blend it until you can no longer see cottage cheese chunks. Line cupcake pans with parchment cupcake liners. Divide optional ingredients evenly between the lined cups. Pour blended egg mixture over the optional ingredients evenly between cups. Place in the preheated oven and bake for 25 min, or until they look done. Cool and store in an airtight container in the fridge. Reheat in the microwave for 1 min covered.

Grilled Asian Chicken

All 3 of my kids love my Grilled Asian Chicken. I make 4 lbs of it for the week. They pack it in their lunches, have cold out of the fridge after school. Another option is to serve it reheated with pork fried cauliflower rice when we have a really busy evening and I don’t have time to prepare a meal.  This recipe is soy free. Rather then soy sauce, I use coconut aminos to marinate the chicken. The particular brand I purchase is Coconut Secrets, which can be purchased on Amazon or found at specialty grocery stores. It has great flavor and is low in carbohydrates and sugar. This marinade is also wonderful on flank steak, drumsticks, pork tenderloin, elk, etc.

This recipe makes almost 13 servings. One serving is 5 oz. Calories per serving: 280; Fat per serving: 9g; Carb per serving: 1g; Protein per serving: 43g.


  • 1/4 cup of Coconut Secrets coconut aminos
  • 1/4 cup olive oil (I use Kirkland from Costco)
  • *optional: 1 tsp ginger juice, or you could use fresh grated ginger
  • 1/4 sweet onion diced
  • 4 garlic cloves diced
  • *optional: 1/2 tsp stevia
  • *optional: red pepper flakes
  • salt and pepper to taste


  • 4 lbs of chicken breast, sliced thin (I slice my chicken breast in 3’s)

Combine all marinade ingredients in a bowl. Slice chicken breasts thin, place in bowl, and stir in marinade. Let stand in fridge covered for up to 1 hour. Preheat grill to medium to high heat. Place chicken on the grill, grill each side 5-7 minutes, be sure to watch so the chicken does not burn. Store in airtight container in the fridge.


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Tessa Ludwig

1 Comment

  1. Ok just made these egg bites, and they are so yummy!! I added clove garlic, green onion, bacon, jalapeño and mushroom. They were moist and delicious.

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