The High-Protein Breakfast Egg Bake I’m Making This Week
This Week’s Meal Plan + Grocery List
Lately I’ve been in my meal prep breakfast era.
Not the kind where you cook something complicated Sunday night and never want to make it again — the kind where you throw a few ingredients in a pan, bake it once, and breakfast is handled for the week.
This egg bake has been my current Sunday prep.
It’s simple, reheats really well, and the whole pan has about 140g of protein, which makes hitting protein in the morning a lot easier.
Plus the crispy tater tots make it feel like real breakfast food, not just eggs in a container.
So this week’s plan is built around a protein-forward breakfast, easy lunches, and dinners that feel balanced without requiring a lot of thinking.
Structure > perfection.
Breakfast (The Anchor Meal)
High-Protein Ham & Tater Tot Egg Bake
This is one of those recipes that’s perfect when you want something high protein but still comforting.
The egg whites and cottage cheese bake together and make the eggs really fluffy, while the ham adds a big protein boost.
And the crispy tater tots make it feel like an actual breakfast casserole.
The whole pan has about 140g of protein, and each slice reheats perfectly during the week.
Protein: ~23g per slice (if cut into 6 pieces)
Ingredients
2 whole eggs
1½ cups egg whites
½ cup cottage cheese
3 cups diced ham
1½ cups frozen tater tots
~2 tbsp shredded cheese (optional, sprinkled on top)
Salt + pepper
Instructions
Preheat oven to 375°F and lightly grease a baking dish.
Spread tater tots evenly across the bottom of the dish.
Bake the tots for 10–12 minutes so they start to get slightly crispy.
Remove from the oven and sprinkle the diced ham evenly over the tots.
In a blender (I use the Beast blender), blend together:
eggs
egg whites
cottage cheese
salt + pepper
Pour the egg mixture evenly over the ham and tots.
Sprinkle a small amount of cheese on top (optional).
Bake for 30–35 minutes, until the center is set and the top is lightly golden.
Let cool slightly and slice into 6 portions for the week.
I usually reheat a slice in the air fryer for a few minutes and it crisps right back up.
Lunch (Easy Meal Prep)
This week I’m doing protein wraps because they’re quick, portable, and easy to prep ahead.
High-Protein Chicken Wraps
These are perfect when you want something balanced but fast.
I usually prep the chicken once and then build wraps throughout the week.
Base:
Protein
Rotisserie chicken or grilled chicken
Wrap
High-protein tortilla
Crunch + fiber
Shredded lettuce
Cucumber
Bell peppers
Flavor
Hummus or tzatziki
Optional add-ins
Feta
Pickled onions
Avocado
Prep the fillings ahead of time and you can assemble wraps in about two minutes during the week.
Dinner (Balanced + Low Effort)
Dinner this week is simple and flexible depending on what sounds good.
Option 1: Sheet Pan Chicken + Sweet Potatoes
Chicken breast or thighs
Sweet potato cubes
Brussels sprouts
Olive oil + seasoning
Option 2: Protein Pasta Bowl
Option 3: Burger Bowls
Lean ground beef or turkey
Roasted potatoes
Shredded lettuce
Tomatoes
Pickles
Burger sauce or mustard
Nothing fancy — just protein, carbs, fats, and fiber so your body actually feels good.
Snacks & Dessert
When meals are balanced, snacks become a lot simpler.
Ideas this week:
Greek yogurt + berries
Cottage cheese + honey + cinnamon
Apple + peanut butter
Bone broth in the afternoon
Dark chocolate after dinner
Even spreading protein through the day usually helps with energy and cravings more than people realize.
Grocery List (Simple + Practical)
Estimated range: $75–100 depending on store
Protein
Eggs
Egg whites
Cottage cheese
Ham
Chicken breast or rotisserie chicken
Greek yogurt
Ground turkey or beef
Bone broth
Carbs
Tater tots
High-protein tortillas
Protein pasta
Sweet potatoes
Fruit
Produce
Lettuce
Cucumber
Bell peppers
Spinach
Brussels sprouts
Tomatoes
Pantry / Extras
Olive oil
Marinara sauce
Hummus or tzatziki
Pickles
Peanut butter
Dark chocolate
The Goal This Week
Start your day with a breakfast that actually keeps you full, keep lunches simple, and let dinner stay flexible.
You don’t need complicated recipes.
Just meals that make consistency easier.
This egg bake has been one of those simple Sunday preps that makes the whole week smoother.
See you next Sunday 🤍