If you’ve been following along with my Protein Prep series, you probably know by now that I’m a creature of habit. Once I find something I love, I’ll happily make it week after week. Egg bites and chia yogurt have been two of my go-to meal prep staples for years because they’re easy, packed with protein, and make busy mornings (or afternoon snack cravings) so much easier.

That said, I still like finding little ways to keep things fun and switch things up. Sometimes that means trying a new flavor combination (like the sausage egg bites in this week’s prep) and other times it’s adding a completely new recipe into the mix.

This week, I was really in the mood for something fresh. The weather has been warming up, and a Mediterranean orzo salad just sounded so good. I love anything with lemon, feta, crunchy veggies, and fresh herbs this time of year, so it felt like the perfect lunch to prep. Alongside my usual egg bites and chia yogurt, it gave me just enough of something new without completely reinventing my routine.

Let’s get into the recipes…

Mediterranean Orzo Pasta Salad

This might be one of my favorite meal prep lunches lately. It’s packed with fresh veggies, plenty of flavor, and gets even better after sitting in the fridge for a day or two. I like using Banza orzo for an extra protein boost, but regular orzo works just as well if that’s what you have on hand!

Serves 4 | Protein: 37g protein per serving

Ingredients

• 4 servings orzo pasta (swap for Banza Orzo to bump up the protein even more!)
• 1 pound chicken
• 1 tsp olive oil
• 1 tablespoon Mediterranean or all-purpose seasoning
• 1 cucumber, chopped
• 1 pint cherry tomatoes, halved
• 1 small onion, thinly sliced
• 15 olives, sliced
• ⅓ cup chopped parsley

Dressing

• ⅓ cup crumbled feta
• Juice of 2 lemons
• 2 tablespoons olive oil
• 3 tablespoons red wine vinegar
• 1 tablespoon honey
• ½ tablespoon dried oregano
• Salt and pepper, to taste

Directions

1. Cook the orzo according to the package instructions. Drain and let cool slightly.
2. While the pasta cooks, season the chicken with the Mediterranean seasoning and heat olive oil in a pan on medium heat. Once hot, add the chicken and cook ~4 minutes each side until fully cooked through. Dice into bite-sized pieces.
3. In a large bowl, combine the cooked orzo, chicken, cucumber, cherry tomatoes, onion, olives, and parsley.
4. In a small bowl or jar, whisk together the feta, lemon juice, olive oil, red wine vinegar, honey, oregano, salt, and pepper until combined.
5. Pour the dressing over the salad and toss until everything is evenly coated.
6. Divide into four meal prep containers for easy grab-and-go lunches throughout the week.

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Chia Pudding

Serves: 3 | Protein: 15g per serving

This has become one of my favorite preps lately because it takes less than five minutes to throw together. The Greek yogurt makes it extra creamy while adding even more protein, and you can top it with fresh fruit, berries, granola, or nut butter depending on what you’re craving.

Ingredients

• 20 ounces Greek yogurt
• ⅓ cup chia seeds
• ¾ cup coconut water (or milk of choice)
• 1–2 tablespoons maple syrup

Directions

1. Add the Greek yogurt, chia seeds, coconut water, and maple syrup to a large container or bowl.
2. Stir well until everything is fully combined.
3. Cover and refrigerate overnight, or for at least 4 hours, until thickened.
4. Stir again before serving and enjoy as is or with your favorite toppings.

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Sausage Egg Bites

These are one of my favorite breakfasts to have on hand because they’re filling, high in protein, and reheat in under a minute. They’re also super customizable depending on the meat, cheese and veggies you have in the fridge.

Makes: 12 egg bites | Protein: 10g per egg bite

Ingredients

• 7 eggs
• 1 pound ground breakfast sausage (I used True Story Vermont Maple Breakfast Ground Pork Sausage)
• 1 cup shredded cheese (I used Trader Joe’s Three Cheese Blend)
• ½ tablespoon olive oil

Directions

1. Preheat the oven to 350°F.
2. Heat the olive oil in a skillet over medium heat. Add the sausage and cook, breaking it apart, until browned and fully cooked. Let cool for a few minutes.
3. In a large bowl, whisk together the eggs.
4. Stir in the cooked sausage and shredded cheese until evenly combined.
5. Grease a 12-cup muffin tin and evenly divide the mixture between the cups.
6. Bake for 18–20 minutes, or until the egg bites are set and lightly golden.
7. Let cool before storing in the refrigerator. Reheat as needed throughout the week.

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I hope this week’s meal prep gives you a few new ideas for easy, protein-packed meals! I love mixing things up from week to week so meal prep never starts feeling repetitive, and this combination has been such a good one.

If you make any of these recipes, I’d love to hear what you think! Leave a comment below or tag me on Instagram so I can see your recreations. And if you’re looking for even more meal prep inspiration, be sure to check out the rest of my Protein Prep series.