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Olivia

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This high-protein, high-fiber meal prep gives you five make-ahead options to stock the fridge for the week. From chocolate strawberry chia pudding and soy-ginger chicken meatballs to salmon salad, crispy quinoa salad, and refreshing cucumber salad, the combination makes it easy to mix and match satisfying meals, snacks, and sides throughout the week.

Protein-Rich Chocolate Chia Seed Pudding with Strawberry Gelatin

Chocolate protein chia pudding meets a fruity strawberry gelatin layer in this make-ahead breakfast inspired by chocolate-covered strawberries. Olivia’s original version makes five servings and provides 20 grams of protein and 6 grams of fiber per serving.

Ingredients:

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For the Protein-Rich Chocolate Chia Seed Pudding with Strawberry Gelatin

•   2 1/2 cups unsweetened milk
•   1/2 cup chia seeds
•   5 scoops chocolate protein powder
•   2 tbsp unsweetened cocoa powder
•   1 tsp vanilla extract
•   pinch salt
•   2 cups strawberries (fresh or frozen)
•   1 tbsp honey (or maple syrup)
•   1 tbsp water
•   1 tbsp unflavored gelatin
•   2 tbsp water (cold)

 

For the Soy-Ginger Oven Baked Chicken Meatballs

•   2 lbs ground chicken
•   1 cup carrots (finely shredded)
•   1 cup green cabbage (finely chopped)
•   4 green onions (thinly sliced)
•   4 cloves garlic (minced)
•   1 tbsp ginger (fresh, grated)
•   3 tbsp low-sodium soy sauce
•   1 tbsp toasted sesame oil
•   2 large eggs
•   3/4 cup panko breadcrumbs
•   1/2 tsp black pepper

 

For the Cilantro-Edamame Salmon Salad

•   2 6 oz cans salmon (drained)
•   2 green onions (thinly sliced)
•   1 cup shelled edamame (cooked and cooled)
•   1/2 cup cilantro (fresh)
•   1/3 cup plain Greek yogurt
•   2 tbsp lime juice
•   1 tbsp olive oil
•   1 small clove garlic
•   2-4 tbsp water (as needed)
•   1/2 tsp salt
•   black pepper (to taste)

 

For the Crispy Quinoa Edamame Cabbage Salad

•   2 cup quinoa (cooked)
•   1 tbsp olive oil
•   1 tbsp low-sodium soy sauce
•   4 cups shredded green cabbage (or purple cabbage)
•   2 medium carrots (shredded)
•   1 cup shelled edamame (cooked and cooled)
•   1 15 oz can navy beans (drained and rinsed)
•   3 green onions (thinly sliced)
•   3 tbsp low-sodium soy sauce
•   2 tbsp rice vinegar
•   1 tbsp toasted sesame oil
•   1 tbsp honey (or maple syrup)
•   1 tsp ginger (fresh, grated)
•   1 small clove garlic (minced)

 

For the Simple Cucumber Salad

•   2 large English cucumbers (thinly sliced)
•   1/4 cup rice vinegar
•   1 tbsp sesame seeds

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

1. In a large bowl, whisk together the MILK, CHOCOLATE PROTEIN POWDER, COCOA POWDER, VANILLA, and a pinch of SALT.
2. Stir in the CHIA SEEDS until evenly distributed. Let sit for about 5 minutes, stir again to break up any clumps, then refrigerate until thickened.
3. For the strawberry layer, blend or mash the STRAWBERRIES with the HONEY OR MAPLE SYRUP and 1 tablespoon water until mostly smooth.
4. Sprinkle the GELATIN over 2 tablespoons cold water and let it bloom for several minutes. Gently warm the strawberry purée, then stir in the bloomed gelatin until completely dissolved.
5. Divide the chocolate chia pudding among five containers. Spoon the strawberry mixture evenly over each portion.
6. Refrigerate until the strawberry layer is set and the chia pudding is fully chilled.

Soy-Ginger Oven Baked Chicken Meatballs

These oven-baked chicken meatballs combine soy, ginger, and finely chopped vegetables for an easy protein to keep ready for lunches and dinners. The dumpling-inspired flavor gives you plenty of savory payoff without the work of wrapping individual dumplings.

Ingredients:

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1x

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4x

 

For the Protein-Rich Chocolate Chia Seed Pudding with Strawberry Gelatin

•   2 1/2 cups unsweetened milk
•   1/2 cup chia seeds
•   5 scoops chocolate protein powder
•   2 tbsp unsweetened cocoa powder
•   1 tsp vanilla extract
•   pinch salt
•   2 cups strawberries (fresh or frozen)
•   1 tbsp honey (or maple syrup)
•   1 tbsp water
•   1 tbsp unflavored gelatin
•   2 tbsp water (cold)

 

For the Soy-Ginger Oven Baked Chicken Meatballs

•   2 lbs ground chicken
•   1 cup carrots (finely shredded)
•   1 cup green cabbage (finely chopped)
•   4 green onions (thinly sliced)
•   4 cloves garlic (minced)
•   1 tbsp ginger (fresh, grated)
•   3 tbsp low-sodium soy sauce
•   1 tbsp toasted sesame oil
•   2 large eggs
•   3/4 cup panko breadcrumbs
•   1/2 tsp black pepper

 

For the Cilantro-Edamame Salmon Salad

•   2 6 oz cans salmon (drained)
•   2 green onions (thinly sliced)
•   1 cup shelled edamame (cooked and cooled)
•   1/2 cup cilantro (fresh)
•   1/3 cup plain Greek yogurt
•   2 tbsp lime juice
•   1 tbsp olive oil
•   1 small clove garlic
•   2-4 tbsp water (as needed)
•   1/2 tsp salt
•   black pepper (to taste)

 

For the Crispy Quinoa Edamame Cabbage Salad

•   2 cup quinoa (cooked)
•   1 tbsp olive oil
•   1 tbsp low-sodium soy sauce
•   4 cups shredded green cabbage (or purple cabbage)
•   2 medium carrots (shredded)
•   1 cup shelled edamame (cooked and cooled)
•   1 15 oz can navy beans (drained and rinsed)
•   3 green onions (thinly sliced)
•   3 tbsp low-sodium soy sauce
•   2 tbsp rice vinegar
•   1 tbsp toasted sesame oil
•   1 tbsp honey (or maple syrup)
•   1 tsp ginger (fresh, grated)
•   1 small clove garlic (minced)

 

For the Simple Cucumber Salad

•   2 large English cucumbers (thinly sliced)
•   1/4 cup rice vinegar
•   1 tbsp sesame seeds

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

1. Preheat the oven to 400°F and line a large baking sheet with parchment paper.
2. Add the GROUND CHICKEN, CARROTS, CABBAGE, GREEN ONIONS, GARLIC, and GINGER to a large mixing bowl.
3. Add the SOY SAUCE, SESAME OIL, EGGS, PANKO, and BLACK PEPPER. Mix gently until everything is evenly incorporated.
4. Form the mixture into approximately 40 small meatballs and arrange them on the prepared baking sheet without crowding.
5. Bake for approximately 15–20 minutes, or until the centers reach a safe internal temperature of 165°F.
6. Cool before transferring to meal-prep containers. Refrigerate what you plan to use during the week and freeze extras for later.

Cilantro-Edamame Salmon Salad

Tinned salmon gets a meal-prep upgrade with a creamy cilantro-edamame dressing. Keep it ready in the refrigerator for an easy protein option that can be served in lettuce cups, added to a rice bowl, or paired with crackers.

Ingredients:

0.5x

1x

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4x

 

For the Protein-Rich Chocolate Chia Seed Pudding with Strawberry Gelatin

•   2 1/2 cups unsweetened milk
•   1/2 cup chia seeds
•   5 scoops chocolate protein powder
•   2 tbsp unsweetened cocoa powder
•   1 tsp vanilla extract
•   pinch salt
•   2 cups strawberries (fresh or frozen)
•   1 tbsp honey (or maple syrup)
•   1 tbsp water
•   1 tbsp unflavored gelatin
•   2 tbsp water (cold)

 

For the Soy-Ginger Oven Baked Chicken Meatballs

•   2 lbs ground chicken
•   1 cup carrots (finely shredded)
•   1 cup green cabbage (finely chopped)
•   4 green onions (thinly sliced)
•   4 cloves garlic (minced)
•   1 tbsp ginger (fresh, grated)
•   3 tbsp low-sodium soy sauce
•   1 tbsp toasted sesame oil
•   2 large eggs
•   3/4 cup panko breadcrumbs
•   1/2 tsp black pepper

 

For the Cilantro-Edamame Salmon Salad

•   2 6 oz cans salmon (drained)
•   2 green onions (thinly sliced)
•   1 cup shelled edamame (cooked and cooled)
•   1/2 cup cilantro (fresh)
•   1/3 cup plain Greek yogurt
•   2 tbsp lime juice
•   1 tbsp olive oil
•   1 small clove garlic
•   2-4 tbsp water (as needed)
•   1/2 tsp salt
•   black pepper (to taste)

 

For the Crispy Quinoa Edamame Cabbage Salad

•   2 cup quinoa (cooked)
•   1 tbsp olive oil
•   1 tbsp low-sodium soy sauce
•   4 cups shredded green cabbage (or purple cabbage)
•   2 medium carrots (shredded)
•   1 cup shelled edamame (cooked and cooled)
•   1 15 oz can navy beans (drained and rinsed)
•   3 green onions (thinly sliced)
•   3 tbsp low-sodium soy sauce
•   2 tbsp rice vinegar
•   1 tbsp toasted sesame oil
•   1 tbsp honey (or maple syrup)
•   1 tsp ginger (fresh, grated)
•   1 small clove garlic (minced)

 

For the Simple Cucumber Salad

•   2 large English cucumbers (thinly sliced)
•   1/4 cup rice vinegar
•   1 tbsp sesame seeds

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

1. Add the EDAMAME, CILANTRO, GREEK YOGURT, LIME JUICE, OLIVE OIL, GARLIC, SALT, and BLACK PEPPER to a blender or food processor.
2. Blend until creamy, adding 2–4 tablespoons of water as needed to reach a thick but spoonable consistency.
3. Add the drained SALMON to a bowl and gently break it into flakes with a fork.
4. Fold in the cilantro-edamame dressing and the sliced GREEN ONIONS until evenly combined.
5. Refrigerate in a covered container until ready to use.

Crispy Quinoa Edamame Cabbage Salad

Crisp cabbage and carrots combine with edamame, navy beans, and toasted quinoa for a crunchy, fiber-rich meal-prep salad. Keep the crispy quinoa separate until serving so every bowl gets plenty of fresh crunch.

Ingredients:

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1x

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4x

 

For the Protein-Rich Chocolate Chia Seed Pudding with Strawberry Gelatin

•   2 1/2 cups unsweetened milk
•   1/2 cup chia seeds
•   5 scoops chocolate protein powder
•   2 tbsp unsweetened cocoa powder
•   1 tsp vanilla extract
•   pinch salt
•   2 cups strawberries (fresh or frozen)
•   1 tbsp honey (or maple syrup)
•   1 tbsp water
•   1 tbsp unflavored gelatin
•   2 tbsp water (cold)

 

For the Soy-Ginger Oven Baked Chicken Meatballs

•   2 lbs ground chicken
•   1 cup carrots (finely shredded)
•   1 cup green cabbage (finely chopped)
•   4 green onions (thinly sliced)
•   4 cloves garlic (minced)
•   1 tbsp ginger (fresh, grated)
•   3 tbsp low-sodium soy sauce
•   1 tbsp toasted sesame oil
•   2 large eggs
•   3/4 cup panko breadcrumbs
•   1/2 tsp black pepper

 

For the Cilantro-Edamame Salmon Salad

•   2 6 oz cans salmon (drained)
•   2 green onions (thinly sliced)
•   1 cup shelled edamame (cooked and cooled)
•   1/2 cup cilantro (fresh)
•   1/3 cup plain Greek yogurt
•   2 tbsp lime juice
•   1 tbsp olive oil
•   1 small clove garlic
•   2-4 tbsp water (as needed)
•   1/2 tsp salt
•   black pepper (to taste)

 

For the Crispy Quinoa Edamame Cabbage Salad

•   2 cup quinoa (cooked)
•   1 tbsp olive oil
•   1 tbsp low-sodium soy sauce
•   4 cups shredded green cabbage (or purple cabbage)
•   2 medium carrots (shredded)
•   1 cup shelled edamame (cooked and cooled)
•   1 15 oz can navy beans (drained and rinsed)
•   3 green onions (thinly sliced)
•   3 tbsp low-sodium soy sauce
•   2 tbsp rice vinegar
•   1 tbsp toasted sesame oil
•   1 tbsp honey (or maple syrup)
•   1 tsp ginger (fresh, grated)
•   1 small clove garlic (minced)

 

For the Simple Cucumber Salad

•   2 large English cucumbers (thinly sliced)
•   1/4 cup rice vinegar
•   1 tbsp sesame seeds

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

1. Preheat the oven to 400°F. Toss the cooked QUINOA with the OLIVE OIL and 1 tablespoon SOY SAUCE.
2. Spread the quinoa in a thin layer on a baking sheet and bake until toasted and crisp, stirring occasionally so it browns evenly.
3. In a large bowl, combine the CABBAGE, CARROTS, EDAMAME, NAVY BEANS, and GREEN ONIONS.
4. Whisk together the remaining SOY SAUCE, RICE VINEGAR, SESAME OIL, HONEY OR MAPLE SYRUP, GINGER, and GARLIC.
5. Pour the dressing over the vegetables and beans and toss until evenly coated.
6. Store the salad and crispy quinoa separately. Sprinkle the quinoa over each portion immediately before serving.

Simple Cucumber Salad

Crisp cucumber, rice vinegar, and sesame make this refreshing salad an easy vegetable to prep ahead and keep ready in the refrigerator for snacks, lunches, and dinners throughout the week.

Ingredients:

0.5x

1x

2x

4x

 

For the Protein-Rich Chocolate Chia Seed Pudding with Strawberry Gelatin

•   2 1/2 cups unsweetened milk
•   1/2 cup chia seeds
•   5 scoops chocolate protein powder
•   2 tbsp unsweetened cocoa powder
•   1 tsp vanilla extract
•   pinch salt
•   2 cups strawberries (fresh or frozen)
•   1 tbsp honey (or maple syrup)
•   1 tbsp water
•   1 tbsp unflavored gelatin
•   2 tbsp water (cold)

 

For the Soy-Ginger Oven Baked Chicken Meatballs

•   2 lbs ground chicken
•   1 cup carrots (finely shredded)
•   1 cup green cabbage (finely chopped)
•   4 green onions (thinly sliced)
•   4 cloves garlic (minced)
•   1 tbsp ginger (fresh, grated)
•   3 tbsp low-sodium soy sauce
•   1 tbsp toasted sesame oil
•   2 large eggs
•   3/4 cup panko breadcrumbs
•   1/2 tsp black pepper

 

For the Cilantro-Edamame Salmon Salad

•   2 6 oz cans salmon (drained)
•   2 green onions (thinly sliced)
•   1 cup shelled edamame (cooked and cooled)
•   1/2 cup cilantro (fresh)
•   1/3 cup plain Greek yogurt
•   2 tbsp lime juice
•   1 tbsp olive oil
•   1 small clove garlic
•   2-4 tbsp water (as needed)
•   1/2 tsp salt
•   black pepper (to taste)

 

For the Crispy Quinoa Edamame Cabbage Salad

•   2 cup quinoa (cooked)
•   1 tbsp olive oil
•   1 tbsp low-sodium soy sauce
•   4 cups shredded green cabbage (or purple cabbage)
•   2 medium carrots (shredded)
•   1 cup shelled edamame (cooked and cooled)
•   1 15 oz can navy beans (drained and rinsed)
•   3 green onions (thinly sliced)
•   3 tbsp low-sodium soy sauce
•   2 tbsp rice vinegar
•   1 tbsp toasted sesame oil
•   1 tbsp honey (or maple syrup)
•   1 tsp ginger (fresh, grated)
•   1 small clove garlic (minced)

 

For the Simple Cucumber Salad

•   2 large English cucumbers (thinly sliced)
•   1/4 cup rice vinegar
•   1 tbsp sesame seeds

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

1. Place the thinly sliced CUCUMBERS in a medium bowl.
2. In a small bowl, whisk together the RICE VINEGAR, SESAME OIL, HONEY OR MAPLE SYRUP, and SALT.
3. Pour the dressing over the cucumbers and toss gently until evenly coated.
4. Sprinkle with the SESAME SEEDS and toss once more.
5. Refrigerate in a covered container until ready to serve.