Welcome back to Prep, Set, Go! — my realistic meal prep series designed to make healthy eating feel way less overwhelming. Nothing fancy, nothing complicated… just a few basics that help your future self feel a little more prepared when life gets busy. This week we’re making Blueberry Cheesecake Chia Pudding, Sheet Pan Protein Pancakes, Crispy Roasted Smashed Potatoes, Sautéed Asparagus and Broccoli, and Easy Grilled Turkey Burgers — a mix of easy breakfasts, versatile protein, veggie sides, and meal prep staples that will make the week ahead feel extra delicious and so much easier.
Here’s what we’re prepping this week (and see the step-by-step in my reel!).
Blueberry Cheesecake Chia Pudding
If you love a thick, creamy, scoopable chia pudding, this one is for you. The blended blueberries and Greek yogurt give it that fresh blueberry cheesecake flavor, while the chia seeds make it extra satisfying and packed with protein. I love portioning these into grab-and-go jars so breakfast or snack time is already handled for the next few days.
Sheet Pan Protein Pancakes
These sheet pan protein pancakes make weekday mornings so much easier. Instead of standing at the stove flipping pancakes one by one, you bake everything at once and slice into squares for easy reheating all week long. My biggest tip: choose a variety of toppings so there’s something for everyone — fresh berries, mini chocolate chips, banana slices, etc. make breakfast feel more fun for both kids and adults.
Ingredients
2 cups pancake mix (I like Kodiak Cakes or Simple Mills)
2 tbsp ground flaxseed
1/2 tsp cinnamon
2 servings (or roughly 25g protein) vanilla protein powder (I like his one or this one)
2 eggs
1 tbsp vanilla extract
Plus: your favorite toppings – I love blueberries, sliced bananas, strawberries, and mini chocolate chips
Print RecipeInstructions
- Preheat oven to 400°F.
- Spray a rimmed baking sheet with avocado oil spray. (A half sheet tray will make a thicker pancake, full/standard sheet tray will be thinner. I used a full size.)
- In a large bowl, whisk pancake mix, protein, flaxseed, and cinnamon. Then pour in the nut milk, eggs, and vanilla extract and whisk until smooth.
- Pour the batter into your sheet pan and spread it into one even layer. Tap the pan on the counter to even it out.
- Add your favorite toppings on top of the pancake batter. I like picking 4 toppings and dividing the pan into 4 equal sections, 1 with each.
- Bake for 14-16 minutes or until set and golden.
- Cut the pancakes into squares and serve as is or with any toppings that you love on your pancakes. Enjoy!
- These can be prepped ahead and stored in the fridge or frozen. Just cool, cut, and store in a freezer bag or tupperware in single layers. Reheat in the microwave or on the stove.
Crispy Roasted Smashed Potatoes
These crispy smashed potatoes are one of those meal prep staples that just go with everything. They’re crispy, salty, and super addicting – don’t say I didn’t warn you. They reheat perfectly in the air fryer, microwave or oven. Pair them with eggs for breakfast, burgers (or the turkey burgers below) for dinner, or throw them into bowls and salads throughout the week.
Ingredients
1 lb baby potatoes (I like baby gold potatoes)
1–2 tbsp avocado oil or avocado oil spay
½ tsp garlic powder
½ tsp onion powder
½ tsp salt, plus more to taste
¼ tsp black pepper
Optional: fresh parsley, chopped & freshly grated parmesan
Instructions
- Preheat oven to 425°F and line a sheet pan with parchment paper.
- Bring a large pot of salted water to a boil.
- Add potatoes and cook for about 15–20 minutes, or until fork tender. Drain and let cool slightly.
- Transfer potatoes to the prepared sheet pan and gently smash each one using the bottom of a glass or measuring cup.
- Spray or drizzle with avovado oil and season with garlic powder, onion powder, salt, and pepper.
- Roast for 15 minutes, then flip and spray the other side. Roast for another 15 minutes or until golden brown and crispy around the edges.
- Optional: Top with fresh parsley and parmesan if desired, and serve warm.
Easy Grilled Turkey Burgers
These simple and easy grilled turkey burgers have been on repeat in our kitchen lately because they’re healthy, flavorful, and super versatile. They’re gluten-free, paleo-friendly, and such a great way to switch up your usual protein routine if you’re feeling stuck in a lunch or dinner rut. If you don’t have a grill, you can also cook these in a grill pan or skillet on the stovetop. Serve them traditionally on buns, over salads, tucked into lettuce wraps, or alongside the smashed potatoes and veggies.
If you want to prep these in bulk and freeze them, just let the cooked burgers cool completely, then store in an airtight container or freezer bag with parchment paper between each patty. Freeze for up to 2 months and thaw overnight in the fridge before reheating.
Ingredients
makes 4-5 patties
1 lb organic ground turkey
1/2 small red onion, diced
1/2 red bell pepper, diced
1/4 cup fresh parsley, chopped
1 garlic clove, minced
Salt and pepper, to taste
Avocado oil spray
Plus: your favorite burger toppings and sauces
Print RecipeInstructions
- Preheat your grill to medium-high heat.
- Add the ground turkey, red onion, bell pepper, parsley, garlic, salt, and pepper to a large bowl. Mix until everything is well combined.
- Wet your hands, then form the mixture into patties by rolling into balls first and gently flattening them onto a plate. You should get about 4–5 patties.
- Spray the grill with avocado oil spray. I also like to spray the spatula to make transferring the burgers easier since the mixture can be a little sticky.
- Grill for about 6–7 minutes, then carefully flip. Continue cooking another 6–7 minutes, or until the internal temperature reaches 165°F.
- Remove from the grill and serve over salads, alongside grilled veggies, or on a bun with your favorite toppings.
A little prep really does make the whole week feel smoother. Even having just a few basics ready in the fridge can help take the stress out of busy mornings, lunches, and weeknight dinners. Save this lineup for your next meal prep session and remember — it doesn’t have to be fancy or perfect to make a huge difference. If you want some more meal prep inspiration, make sure to check out all my meal prep recipes!
