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🚨 new series!!! 🚨 welcome to day one of 10 days of high-protein meals!!! everyday I’ll be sharing a recipe for a high-protein meal to help you hit those daily goals without compromising on flavor 🫶 today we’re starting it off with a new recipe for high protein creamy tomato lasagna roll ups!! these pack 45g+ of protein in per serving and are the perfect cozy comfort meal for Feb ❤️ you loved the pesto lasagna roll-ups so this is a new variation of that one! here’s what you’ll need: -9oz lasagna noodles (12 lasagna sheets), I used GF brown rice noodles -1 tbsp olive oil -1 lb ground beef (90% lean) -1 tsp dried basil -1 tsp garlic powder -1 tsp dried oregano -1 tsp kosher salt, additional to taste -1/2 tsp ground black pepper, plus additional to taste -1/4 tsp red pepper flakes (optional) -16oz 4% cottage cheese -1 1/2 cups tomato sauce -3/4 cup mozzarella cheese, divided * Prepare the lasagna noodles according to package instructions to cook al dente (be careful when handling since they can break easily). Drain and add back to the pot. Drizzle with olive oil while hot to prevent sticking. * While the pasta cooks, heat the oil in a large skillet over medium heat. Add the ground beef and cook until browned all over, breaking up into small crumbles as it cooks, 5 to 7 minutes. Season with the basil, garlic powder, oregano, salt, black pepper, and red pepper flakes. Continue cooking until fragrant, 1 to 2 minutes, then set aside to cool down. * Preheat the oven to 400F. Add the cottage cheese and tomato sauce to a blender or food processor and blend until completely smooth, about 60 seconds. Season with a generous pinch of salt. Transfer half of the cottage cheese mixture to a separate bowl and set aside. * Add the cooked and cooled ground beef (leave any oil from the skillet out) to mixing bowl with the remaining half of cottage cheese along with 1/2 cup of the mozzarella. Mix to combine. * One or two at a time, place a lasagna sheet flat on a 9×13 baking dish and add about 3 tablespoons of the beef and cottage cheese mixture to the end of it. Carefully roll up tightly (see video for example) and push to the end of the baking dish. Continue this until you have 12 roll ups (two rows of 6). * Top with the reserved cottage cheese and sauce mixture and spread it out so all of the roll ups are covered in the sauce. Sprinkle the remaining mozzarella evenly on top. Place in the oven and bake for 7 minutes to melt the cheese, then turn to high broil until bubbling and brown on top, 3 to 4 minutes. * Cool for about 5 minutes before cutting and serving. . Reheat using the microwave until warmed, 1 to 2 minutes. 🌱 plant-based swaps: swap ground beef for plant-based crumbles, cottage cheese for dairy-free ricotta, and mozzarella for dairy-free cheese shreds can’t wait for you to try it, and come back tomorrow for day 2! 💪 #highprotein #highproteinmeals #highproteinrecipes #glutenfreerecipes #glutenfreelasagna #lasagna #easyhealthymeals #easyhealthyrecipes #freezermeals #freezerfriendly #mealplan

day two of sharing 10 days of high protein meals!! today’s recipe is my sheet pan spiced chicken and carrots with lemon yogurt sauce!! this one is so easy to prep and with 40g+ of protein per serving, you’ll want to add this one to your dinner rotation 👏  here’s everything you’ll need: for the carrots and chicken: -2 teaspoons kosher salt -1 teaspoon black pepper -2 teaspoons garlic powder -2 teaspoons smoked paprika -1 teaspoon dried oregano -4 tablespoons olive oil, divided -1 lb carrots, peeled and cut into 1/4-inch slices (about 3 large carrots) -1 1/2-pounds chicken breast 1 lemon, halved for the yogurt sauce: -5 ounces plain Greek yogurt (sub for dairy-free as needed) -2 tablespoons olive oil -Juice of ½ lemon (roasted from the sheet pan) -1/4 cup fresh chopped cilantro -1/2 teaspoon kosher salt -1/2 teaspoon black pepper -1/2 teaspoon garlic powder for serving: -1 cup dry basmati or jasmine rice -1/3 cup fresh chopped cilantro Instructions: - Preheat the oven to 400F and line a large sheet pan with parchment paper. - Prepare the carrots: Combine the salt, ground black pepper, garlic powder, smoked paprika, and oregano in a small bowl. In a large bowl, toss to coat the carrots in 2 tablespoons of olive oil and about half of the spice mix. Transfer to the sheet pan. - Add the chicken breast to the same large bowl used for the carrots and coat with 2 tablespoons of olive oil and the remaining spice mix. Transfer to the sheet pan ensuring the chicken and carrots are evenly spread with minimal overlapping. Bake until the chicken reaches and internal temperature of 165F and the carrots are lightly crisp on the outside and fork tender, 25 to 30 minutes. - While the chicken bakes, prepare the rice according to package instructions and prepare the yogurt sauce: add all of the sauce ingredients in a small bowl and mix until evenly combined. - When the chicken and carrots are done, plate even servings of the cooked rice and top with carrots and chicken. Add a dollop of the yogurt sauce on top and garnish with cilantro, if desired. 🌱 plant-based swaps: swap the chicken breast for 2 cans of chickpeas seasoned with the same spices, and use dairy free yogurt for the sauce. can’t wait for you to try it, and come back tomorrow for day 3! 💪 #highprotein #highproteinmeals #highproteinrecipes #glutenfreerecipes #sheetpanmeal #glutenfreemeals #easyhealthymeals #easyhealthyrecipes #freezermeals #freezerfriendly #mealplan

today is the final day of my 10 days of high protein meals series so of course I’m sharing a new recipe! this high-protein creamy baked pasta with broccoli is so easy to prep and packs 37g of protein per serving without any meat 👏🏻 plus, it’s gluten-free!! here’s everything you’ll need: -3 cups low-sodium chicken broth (or vegetable broth) -16 ounces cottage cheese (4% milk fat small curd) -juice of 1/2 lemon -2 teaspoons garlic powder -2 teaspoons dried oregano -1 teaspoon dried basil -1 teaspoon kosher salt -1/2 teaspoon ground black pepper -12 ounces dry brown rice penne (or regular, see note) -2 cups baby spinach, roughly chopped -2 cups frozen broccoli florets (if using fresh chopped broccoli, add an additional 2/3 cup broth) -1/4 cup grated parmesan cheese, additional for topping if desired -3/4 cup shredded mozzarella cheese Instructions: Preheat the oven to 400°F. Lightly spray a 13 x 9-inch casserole dish with oil. Add the broth, cottage cheese, lemon juice, garlic powder, oregano, basil, salt, and black pepper to a blender or food processor and blend until completely smooth, about 30 seconds. Add the penne, broccoli, spinach, cottage cheese mixture, and parmesan cheese to the casserole dish. Mix well, until the penne is submerged in the liquid. Cover the baking dish with foil (or a lid) and bake until the pasta is just al dente, about 30 to 35 minutes (note different pastas act differently so adjust as needed). Turn the oven to high broil. Remove the foil covering and sprinkle the shredded mozzarella over the top. Broil until the cheese is golden and bubbling, 4 to 5 minutes, taking care not to burn the cheese. Remove from the oven and let sit, covered, for at least 15 minutes (this will help absorb excess broth and liquid from the broccoli, don’t skip!). To serve, evenly divide among 4 bowls. Note: If using regular (not gluten-free) pasta, the cooking time may be about 10 minutes longer! 🌱plant-based swaps: use dairy-free ricotta instead of cottage cheese and dairy-free mozzarella cheese. can’t wait for you to try this one and thank you so much for following along with my high protein meals series! 💕 #highprotein #highproteinmeals #highproteinrecipes #glutenfreerecipes #dumpandbake #glutenfreepasta #glutenfreemeals #easyhealthymeals #easyhealthyrecipes #freezermeals #freezerfriendly #mealplan

today is day 3 of 10 days of high-protein meals! If you love French onion soup, you need this french onion meatball skillet in your life. juicy, savory meatballs simmered in rich, caramelized onions, topped with melty gruyère—the perfect hearty, easy to make meal with 37g of protein per serving! 🥘 here’s everything you’ll need: For the skillet: -2 tablespoons olive oil -2 large yellow onions, thinly sliced (about 3 cups) -4 garlic cloves, peeled and minced (about 4 teaspoons) -2 tablespoons finely chopped thyme leaves (or 2 teaspoons dried thyme) -1 teaspoon kosher salt -1/2 teaspoon ground black pepper -1 cup jasmine rice, rinsed -3 cups reduced-sodium beef broth (omit salt if using regular broth) -2 tablespoons coconut aminos (or reduced-sodium soy sauce) -3/4 cup shredded gruyere or mozzarella cheese -roughly chopped parsley leaves, for garnish For the meatballs: -1 pound ground beef, 90% lean -1 tablespoon coconut aminos (or reduced-sodium tamari or reduced-sodium soy sauce) -1 teaspoon kosher salt -1 teaspoon garlic powder -1 teaspoon onion powder -1/2 teaspoon ground black pepper Instructions: *Preheat the oven to 400°F. Line a sheet pan with parchment paper. *Heat the olive oil in a large, deep, lidded skillet over medium heat. Once the oil is shimmering, add the sliced onions and cook, stirring occasionally, until very soft and caramelized, 18 to 22 minutes. Reduce the heat to medium-low and add a splash of warm water if the onions brown too quickly. *Meanwhile, add all the meatball ingredients to a large bowl and mix well with a rubber spatula or clean hands. Form the ground beef mixture into about 18 (2-tablespoon) sized balls with clean, lightly oiled hands. Place the meatballs on the lined sheet pan, spaced evenly apart. Bake until lightly brown and fully cooked with an internal temperature of 165°F, 10 to 12 minutes. *Add the garlic, thyme, salt, and black pepper to the skillet with the onions, and cook until fragrant, 1 to 2 minutes. *Add the rice and toast, stirring frequently, until golden brown, 2 to 3 minutes. Pour in the broth, coconut aminos, and 1/2 cup of water and stir to combine. Bring the mixture to a gentle boil, then reduce the heat to medium-low. Cover and cook until the liquid is absorbed, and the rice is fluffy, stirring halfway through to prevent any sticking, 16 to 20 minutes. If the liquid has been fully absorbed before the rice is done cooking, add an additional 1/2 cup of water. If the liquid isn’t absorbing enough, turn the heat back to medium. *Reduce the heat to low, uncover, and place the cooked meatballs on top of the rice. Sprinkle the mozzarella all over the top and cover. Cook until the cheese is melted, 1 to 2 minutes. Alternatively, transfer the skillet, uncovered, to the oven and broil on high, until the cheese is melted, 1 to 2 minutes. *To serve, evenly divide the rice and meatballs among 4 plates. Garnish with the chopped parsley. 🌱 plant-based swaps: swap the meatballs for vegan meatballs, beef broth for veggie broth, and use a dairy-free mozzarella can’t wait for you to try it, and come back tomorrow for day 4! 💪 #highprotein #highproteinmeals #highproteinrecipes #glutenfreerecipes #onepotmeal #frenchonionsoup #glutenfreemeals #easyhealthymeals #easyhealthyrecipes #freezermeals #freezerfriendly #mealplan

welcome to day 9 of 10 days of high protein meals!! I love this salmon sheet pan dinner, it’s so easy to prep the components ahead, all you have to do is dump and bake at dinner time. most important, don’t skip the herby yogurt sauce!! it pulls all the components together perfectly, not to mention it boosts the total protein per serving to 43g💪🏼 ✨comment RECIPE for the full detailed instructions✨ Ingredients: for the salmon: -1/4 cup olive oil -1 teaspoon kosher salt -1 teaspoon garlic powder -1 teaspoon dried oregano -1 teaspoon chili powder -1 1/2 lbs salmon filets (remove skin if desired), 4 filets -2 tablespoons fresh chopped dill -2 tablespoons fresh chopped parsley -juice of 1 lemon, for topping for the yogurt sauce: -1 cup greek yogurt (can sub dairy-free) -juice of 1 lemon -2 tablespoons fresh chopped dill -2 tablespoons fresh chopped parsley -1/2 teaspoon kosher salt for the potatoes and artichokes: -1 lb mini potatoes -2 tablespoons olive oil -1 teaspoon kosher salt -1 teaspoon dried oregano -1 teaspoon chili powder -1 teaspoon garlic powder -15 oz can artichoke hearts, quartered Instructions: Combine the olive oil, salt, garlic powder, oregano, and chili powder in a small bowl and set aside. Add the salmon filets to a large, flat container. Cover the filets with the oil and spice mixture. Use clean hands to gently rub the spices into the salmon. Top each filet with the chopped dill and parsley. Flip each filet facedown, then secure the cover on the container and chill for at least 20 minutes and up to 12 hours. While the salmon marinates, prepare the sauce: in a jar with a lid, mix together the yogurt, lemon juice, dill, parsley, and salt until well combined. Cover and chill until serving. Meanwhile, preheat the oven to 400F and line a large sheet pan with parchment paper. Toss the potatoes in the olive oil, salt, oregano, chili powder, and garlic powder in a large bowl. Transfer to the sheet pan and bake until tender to a fork and beginning to crisp on the outside, 20 to 15 minutes. Remove the sheet pan from the oven and push the potatoes to one side of the pan. Add the marinated salmon to the pan skin side down. Add the artichoke hearts to the marinade container and mix to coat in the remaining marinade. Add the artichokes to the sheet pan (if your sheet pan is too small, artichokes can be cooked on a separate pan) and bake until salmon is cooked to an internal temperature of 145F, 10-16 minutes, depending on your preference. Remove from the oven and squeeze the lemon juice overtop the salmon. To serve, add a large spoonful of yogurt sauce to each plate, with the potatoes, artichokes, and salmon on top. Garnish with additional dill and parsley if desired. 🌱plant-based swaps: Use dairy-free yogurt for the sauce. For the salmon, swap with a 14-ounce tofu block sliced into 1/2-inch cubes, season with the same herbs and spices, see full recipe for cooking instructions. come back tomorrow for the last day of the series!! #highprotein #highproteinmeals #highproteinrecipes #glutenfreerecipes #sheetpanmeal #glutenfreemeals #easyhealthymeals #easyhealthyrecipes #freezermeals #freezerfriendly #mealplan

welcome to day four of 10 days of high-protein meals! today’s recipe is pure comfort in a bowl—creamy tortellini soup with chicken sausage. it’s rich, hearty, and so filling thanks to our two sources of protein (60g+ per serving!!), veggies, and cozy goodness. save this one for your next meal prep—it holds up so well for leftovers! here’s what you’ll need ⬇️ -1 tbsp olive oil -1 lb ground Italian chicken sausage (spicy or sweet) -1 yellow onion, diced -4 garlic cloves, peeled & minced -2 tespoons dried basil -2 teaspoons dried oregano -1 teaspoon kosher salt, plus additional to taste -1/2 teaspoon ground black pepper -1/4 teaspoon red pepper flakes (optional) -32-ounces low-sodium chicken broth (can sub low-sodium vegetable broth) -15-ounce can cannellini, navy, or great northern beans, drained & rinsed -28-ounce crushed tomatoes -12-ounces fresh tortellini (I used Taste Republic GF tortellini) -3 packed cups shredded kale -optional: nutritional yeast or grated parmesan for topping 🌱 plant-based swaps: swap the ground sausage for plant-based sausage, or an extra can of white beans. can’t wait for you to try it, and come back tomorrow for day 5! 💪 instructions: *Heat the oil over medium heat in a large pot or dutch oven. Add the chicken sausage and cook, breaking up and stirring occasionally until fully cooked, 5 to 7 minutes. Remove from the pot and set aside. *To the same pot, add the diced onion and cook, stirring often until translucent, 3 to 4 minutes. Stir in the garlic, basil, oregano, salt, pepper, and red pepper flakes. Cook, stirring constantly, until fragrant, 1 to 2 minutes. *Stir in the chicken broth, beans, and crushed tomatoes. Cover the pot, increase the heat to high, and bring to a boil. Once boiling, reduce the heat to medium, and simmer, covered, for about 10 minutes to soften the beans. Carefully transfer 2 cups of the soup to a blender. Blend with the steam vent open, on high speed until completely smooth, 30 to 60 seconds. Add the blended soup back the pot and stir to combine. *Add the tortellini, cover, and simmer until the tortellini rises to the top, about 3 minutes. Add the cooked chicken sausage and kale, and stir to combine. Cook until the kale has wilted, 2 to 3 minutes, then serve with nutritional yeast or grated parmesan on top. #highprotein #highproteinmeals #highproteinrecipes #glutenfreerecipes #onepotmeal #highproteinsoup #glutenfreemeals #soupseason #easyhealthymeals #easyhealthyrecipes #freezermeals #freezerfriendly #mealplan

Putting these takeout soy sauce packets to good use. 😋 Pork and vegetable dumplings 🥟 for lunch. 🧡 #tinatakeslunch #lunchformykid #dumpling #dumplingsfordays #omie #omiebox #omieboxlunch #hotlunch #kidslunch #kidslunchideas #kidslunchbox #kidslunchboxideas #kidslunchesforschool #freezerstash #freezerfriendly #lunarnewyear2025 #lunarnewyear #yearofthesnake #tiktokpartner #tiktokcasa

Freezing cinnamon roll dough is the secret to having cinnamon rolls anytime you want! 😉 #cinnamonroll #cinnamonrolls #KitchenHacks #kitchentips #freezer #freezerfriendly #Recipe #evaporatedmilk #carnationmilk #carnationnation How to freeze cinnamon rolls 1. After rolling and slicing the cinnamon rolls according to the recipe, place the cinnamon rolls on a parchment-lined baking sheet. Place the baking sheet in the fridge and allow the dough to chill for at least 1-2 hours. Once the dough is chilled, place it in the freezer for about 2 hours. 2. Label and date a plastic freezer bag. Remove frozen cinnamon rolls from the pan and store them in the prepared freezer bag for up to 2 months.* 3. To bake, line a baking pan with parchment paper. Remove the desired amount of cinnamon rolls from the bag and place on the prepared baking sheet. Cover with plastic wrap and defrost in the fridge overnight. Remove the cinnamon rolls from the fridge and cover them with a kitchen towel in a warm spot in the kitchen until doubled in size. 4. Preheat the oven to 350 degrees. Pour a little Carnation Evaporated Milk over the top of the cinnamon rolls before baking. Bake for 20-25 minutes until golden brown.Allow the cinnamon rolls to cool for 5 minutes before frosting with cream cheese icing. *Please note that the longer the dough is frozen the less the cinnamon rolls may rise. To combat this you may add an extra tsp of yeast to the recipe before the freezing process.

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Cashew Butter Cups! Meal prepping has been saving my behind lately. This is something I used to do for my extremely picky daughter almos a decade ago. If you need the super easy recipe it’s below!👇 *** *** *** 3/4 cup cashew butter or peanut butter, softened 1 ripe banana 1 muffin tin (the recipe makes almost 12) Cupcake liners That’s it, enjoy 🤗 #fyp #mealprep #babymeals #babysnacks #sahm #momtok #peanutbuttercups #freezerfriendly #baking

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