5meals

 Here are 5 high-protein, low-sugar, easy-to-make meal prep ideas that are also kid-friendly—perfect for busy families who want nutritious options ready to go:

1. 

Mini Egg Muffins (Breakfast Bites)

Why it works: Portable, customizable, and freezer-friendly.

Ingredients:

• Eggs (6-8)
• Diced veggies (spinach, bell peppers, tomatoes)
• Cheese (cheddar or mozzarella)
• Diced ham, cooked bacon, or turkey sausage
• Salt & pepper

Instructions:

1. Preheat oven to 375°F.
2. Whisk eggs and seasonings in a bowl.
3. Stir in chopped veggies, cheese, and meat.
4. Pour into greased muffin tin and bake 15-18 minutes.

Protein boost: 2–3 muffins = 10–15g protein

Make ahead tip: Store in fridge up to 5 days or freeze for 1 month.

2. 

Chicken & Cheese Quesadilla Lunch Boxes

Why it works: Kids love quesadillas, and they hold up well cold or reheated.

Ingredients:

• Cooked, shredded chicken
• Whole wheat tortillas
• Shredded cheese
• Optional: black beans, corn

Instructions:

1. Fill half of each tortilla with chicken, cheese, and optional extras.
2. Fold and grill in a pan until golden.
3. Cut into wedges and pack with salsa, fruit, or veggies.

Protein boost: 1 quesadilla = ~25g protein

Make ahead tip: Keep in fridge up to 4 days. Reheat in toaster or microwave.

3. 

Turkey & Cheese Roll-Ups with Crackers

Why it works: No cooking required and great for picky eaters.

Ingredients:

• Sliced turkey breast
• Cheese slices or string cheese
• Whole grain crackers
• Side options: grapes, carrots, or hummus

Instructions:

1. Roll turkey and cheese into pinwheels or keep whole.
2. Pack with crackers and healthy sides.

Protein boost: 3 roll-ups = ~18g protein

Make ahead tip: Assemble boxes for 3–4 days at a time.

4. 

Greek Yogurt Chicken Salad

Why it works: High in protein, low in sugar, and no mayo!

Ingredients:

• Cooked, chopped chicken breast
• Plain Greek yogurt (0% or 2%)
• Dijon mustard
• Celery, grapes, or apples (optional)
• Salt, pepper, garlic powder

Instructions:

1. Mix all ingredients in a bowl.
2. Serve in whole wheat wraps, lettuce cups, or on crackers.

Protein boost: ½ cup = ~20g protein

Make ahead tip: Stays fresh in fridge for 3–4 days.

5. 

Cottage Cheese & Fruit Snack Boxes

Why it works: Great for a protein-packed snack or light meal.

Ingredients:

• Full-fat or 2% cottage cheese
• Fresh fruit (berries, peaches, melon)
• A few almonds or sunflower seeds for crunch

Instructions:

1. Portion cottage cheese into containers.
2. Add fruit in a separate section or container.
3. Sprinkle seeds or nuts on top just before serving.

Protein boost: ½ cup cottage cheese = ~14g protein

Make ahead tip: Prep up to 4 snack boxes and store in fridge.

Here’s a Meal Prep Grocery List for the 5 high-protein, low-sugar, kid-friendly meals above — organized by category to make shopping easier.

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Proteins

• 1 dozen eggs
• Cooked chicken breast (or 2–3 breasts to cook yourself)
• Sliced deli turkey (nitrate-free if possible)
• Turkey sausage or ham (optional for egg muffins)
• Full-fat or 2% cottage cheese
• Shredded cheese (cheddar, mozzarella, or your choice)
• Cheese slices or string cheese
• Plain Greek yogurt (2% or 0%)

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Fruits & Vegetables

• Bell peppers (red, yellow, green)
• Baby spinach or chopped greens
• Grape tomatoes
• Celery stalks
• Apples or grapes (for chicken salad)
• Berries, peaches, or melon (for snack boxes)
• Baby carrots or cucumbers (for sides)

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Grains & Wraps

• Whole wheat tortillas
• Whole grain crackers
• Optional: whole wheat wraps or pita for chicken salad

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Pantry Staples

• Dijon mustard
• Garlic powder
• Salt & pepper
• Olive oil spray (for cooking muffins)
• Optional: salsa for quesadillas
• Optional: sunflower seeds or almonds (for snack box crunch)

🧊 

Freezer Items (Optional)

• Frozen corn or black beans (for quesadillas)
• Optional: frozen fruit for cottage cheese snack boxes