The Meal Prep Stop

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⏰Easy high-protein low-calorie meal prep

03/16/2026

Breakfast Casserole
Ingredients
For the Casserole

1 lb breakfast sausage (pork or turkey), casings removed
1 bag (30 oz) frozen shredded hash browns, thawed
10 large eggs
1 cup whole milk
1/2 cup heavy cream
2 cups sharp cheddar cheese, shredded and divided
1 block (8 oz) cream cheese, softened and cubed
1 medium bell pepper, diced (red or green)
1 small yellow onion, finely diced
3 cloves garlic, minced
3 tablespoons unsalted butter
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon smoked paprika
1/2 teaspoon dried mustard powder

For Topping

1 cup sharp cheddar cheese, shredded
Fresh chives or green onions, sliced
Pinch of smoked paprika

Tools You'll Need

9x13 inch baking dish
Large skillet
Large mixing bowl
Whisk
Rubber spatula
Wooden spoon
Measuring cups and spoons
Aluminum foil
Cooking spray or butter for greasing

Step 1: Preheat the Oven
Preheat your oven to 350°F (175°C). Grease a 9x13 inch baking dish thoroughly with butter or nonstick cooking spray. Set aside.
Step 2: Cook the Sausage
In a large skillet over medium-high heat, cook the breakfast sausage, breaking it up with a wooden spoon as it cooks. Cook for 6–8 minutes until fully browned and no pink remains. Drain excess grease and set the sausage aside on a paper towel lined plate.
Step 3: Sauté the Vegetables
In the same skillet over medium heat, melt the butter. Add the diced onion and bell pepper and cook for 4–5 minutes until softened. Add the minced garlic and cook for 1 more minute until fragrant. Remove from heat.
Step 4: Season the Hash Browns
In a large mixing bowl, combine the thawed hash browns with garlic powder, onion powder, smoked paprika, salt, and black pepper. Toss until evenly seasoned.
Step 5: First Layer — Hash Browns
Spread the seasoned hash browns evenly across the bottom of the greased baking dish, pressing them down gently to form a solid base layer.
Step 6: Second Layer — Sausage and Vegetables
Spread the cooked sausage evenly over the hash brown layer. Top with the sautéed onions, bell peppers, and garlic mixture, distributing everything evenly.
Step 7: Add the Cream Cheese
Scatter the softened cream cheese cubes evenly over the sausage and vegetable layer. Sprinkle 1 cup of shredded cheddar cheese over the top.
Step 8: Make the Egg Mixture
In a large mixing bowl, whisk together the eggs, whole milk, heavy cream, dried mustard powder, salt, and black pepper until completely smooth and well combined.
Step 9: Pour the Egg Mixture
Slowly and evenly pour the egg mixture over all the layers in the baking dish. Gently press down with a rubber spatula to make sure the egg mixture soaks into all the layers evenly.
Step 10: Add the Cheese Topping
Sprinkle the remaining 1 cup of shredded cheddar cheese generously and evenly over the entire top of the casserole. Dust lightly with smoked paprika for color.
Step 11: Bake
Cover the baking dish tightly with aluminum foil and bake for 35 minutes. Then remove the foil and bake uncovered for an additional 15–20 minutes until the top is golden brown, the cheese is bubbly, and the center is fully set. A knife inserted in the center should come out clean.
Step 12: Rest and Serve
Remove from the oven and let the casserole rest for 10 minutes before cutting. This helps it set up perfectly for clean slices. Cut into squares, garnish with fresh chives or sliced green onions, and serve hot!

Make Ahead Instructions
Assemble the entire casserole the night before through Step 10. Cover tightly with plastic wrap and refrigerate overnight. In the morning, remove from the refrigerator 30 minutes before baking to take the chill off. Bake as directed, adding 10 extra minutes to the covered baking time.

Storage
Store leftover casserole covered tightly in the refrigerator for up to 4 days. Reheat individual portions in the microwave for 60–90 seconds or reheat the whole dish covered with foil in a 325°F oven for 20 minutes until warmed through. Individual squares can also be frozen in airtight containers for up to 2 months. Thaw overnight in the refrigerator and reheat before serving

03/16/2026

Loaded Baked Potato SoupIngredientsFor the Soup

6 large russet potatoes, peeled and diced into 1-inch cubes
1 lb bacon, chopped
1 medium yellow onion, finely diced
4 cloves garlic, minced
4 tablespoons unsalted butter
1/3 cup all-purpose flour
4 cups chicken broth
2 cups whole milk
1 cup heavy whipping cream
2 cups sharp cheddar cheese, shredded
1 cup sour cream
1 teaspoon salt
1 teaspoon black pepper
1/2 teaspoon smoked paprika
1/2 teaspoon onion powder
For the Toppings

Crispy bacon bits
Shredded sharp cheddar cheese
Sour cream
Sliced green onions
Black pepper
Shredded parmesan (optional)
Tools You'll Need

Large Dutch oven or heavy bottomed pot
Wooden spoon
Ladle
Potato masher or immersion blender
Cutting board and knife
Measuring cups and spoons
Box grater
Soup bowls for serving

03/16/2026

Spaghetti & Meatballs
Ingredients
For the Meatballs

1 lb ground beef (80/20)
1/2 lb ground pork
1/2 cup Italian breadcrumbs
1/3 cup freshly grated parmesan cheese
2 cloves garlic, minced
2 large eggs
1/4 cup whole milk
2 tablespoons fresh parsley, chopped
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon dried oregano
2 tablespoons olive oil (for searing)

For the Marinara Sauce

2 cans (28 oz each) crushed San Marzano tomatoes
1 medium onion, finely diced
6 cloves garlic, minced
3 tablespoons olive oil
1 teaspoon sugar
1 teaspoon dried basil
1 teaspoon dried oregano
1/2 teaspoon red pepper flakes
Salt and black pepper to taste
10 fresh basil leaves

For the Pasta

1 lb spaghetti
1 tablespoon salt (for pasta water)
1 tablespoon olive oil

For Serving

Freshly grated parmesan cheese
Fresh basil leaves
Crusty garlic bread (optional)

Tools You'll Need

Large deep skillet or Dutch oven
Large pot (for boiling pasta)
Large mixing bowl
Baking sheet
Tongs
Wooden spoon
Measuring cups and spoons
Box grater
Colander

Step 1: Make the Meatball Mixture
In a large mixing bowl, combine ground beef, ground pork, breadcrumbs, parmesan, minced garlic, eggs, milk, parsley, salt, pepper, and oregano. Mix gently with your hands until just combined — do not overmix or the meatballs will be tough.
Step 2: Roll the Meatballs
Using your hands, roll the mixture into balls about 1.5 inches in size — roughly the size of a golf ball. You should get about 20–24 meatballs. Place them on a baking sheet and refrigerate for 15 minutes to help them hold their shape.
Step 3: Sear the Meatballs
Heat 2 tablespoons of olive oil in a large deep skillet over medium-high heat. Add the meatballs in batches — do not overcrowd. Sear for 2–3 minutes per side until deeply browned all around. They do not need to be cooked through at this stage. Remove and set aside.
Step 4: Build the Marinara Sauce
In the same skillet, reduce heat to medium. Add 3 tablespoons olive oil and sauté the diced onion for 5–6 minutes until soft and translucent. Add the minced garlic and red pepper flakes, cooking for 1 more minute until fragrant.
Step 5: Add the Tomatoes
Pour in both cans of crushed tomatoes. Add dried basil, dried oregano, sugar, salt, and black pepper. Stir everything together and bring to a gentle simmer.
Step 6: Simmer the Meatballs
Gently nestle the seared meatballs into the marinara sauce. Reduce heat to low, cover partially, and simmer for 25–30 minutes, turning meatballs occasionally, until they are cooked through and the sauce has thickened beautifully.
Step 7: Add Fresh Basil
Tear the fresh basil leaves and stir them into the sauce during the last 5 minutes of simmering for maximum flavor.
Step 8: Cook the Spaghetti
While the meatballs simmer, bring a large pot of water to a boil. Add 1 tablespoon of salt and cook the spaghetti according to package directions until al dente. Reserve 1 cup of pasta water before draining. Drain and toss with a little olive oil to prevent sticking.
Step 9: Combine Pasta and Sauce
Add the drained spaghetti directly into the skillet with the marinara sauce. Toss gently to coat every strand. Add a splash of reserved pasta water if needed to loosen the sauce.
Step 10: Plate and Serve
Twirl a generous portion of spaghetti into a bowl or onto a plate using tongs. Top with 3–4 meatballs and spoon extra marinara sauce over everything. Finish with a heavy shower of freshly grated parmesan and fresh basil leaves. Serve immediately with crusty garlic bread on the side!

Storage
Store leftover spaghetti and meatballs in an airtight container in the refrigerator for up to 4 days. Store pasta and sauce separately for best results. Reheat on the stovetop over medium-low heat, adding a splash of water to loosen the sauce. Meatballs and sauce can also be frozen for up to 3 months — thaw overnight in the refrigerator before reheating. Not recommended to freeze cooked pasta

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