Meal Prep Week 1: High Protein Creamy Alfredo with Lemon Pepper chicken
Start your week strong with this work week meal prep plan featuring a bright, energizing orange pineapple mint juice, a hearty sourdough bagel breakfast sandwich, high-protein creamy alfredo with lemon pepper chicken, and indulgent yet healthy black sesame brownie balls. Packed with protein, fresh citrus flavor, and balanced nutrition, this easy weekly meal prep keeps breakfast, lunch, juice, and healthy sweet treats ready to grab and go!
How do I make Alfredo creamy without heavy cream?
- Blended cottage cheese (high protein + ultra creamy)
- Greek yogurt (add off heat to prevent curdling) – my favorite!!
- Cauliflower purée
- Light cream cheese
- Cashew cream
Pro tip: Blend until completely smooth for that classic silky texture.
Why is my healthy Alfredo grainy?
- Overheating yogurt or cheese
- Not blending long enough
- Adding cheese to boiling liquid
Fix: Lower heat before adding dairy, and blend the sauce until completely smooth.
How do I thicken Alfredo without flour?
- Reserved pasta water (the starch helps emulsify) – the best and tastiest method!!
- Blended cottage cheese
- A small amount of cornstarch slurry
- Simmering gently to reduce
The starch in pasta water is the secret weapon!!
Why is Sourdough Good for You?
Sourdough bread is more than just crusty and flavorful — its natural fermentation process can make it easier to digest and more nourishing than conventional bread. Thanks to wild yeast and beneficial bacteria, sourdough offers unique health benefits that go beyond taste.
- Easier to digest – Long fermentation helps break down some gluten and hard-to-digest sugars.
- Better mineral absorption – Fermentation reduces phytic acid, helping your body absorb iron, zinc, and magnesium more effectively.
- More stable blood sugar – The natural acids slow digestion, which may reduce blood sugar spikes.
- Simple ingredients – Traditionally made with just flour, water, and salt.
- Naturally preserved – The fermentation process helps extend shelf life without additives.
Looking to start your sourdough journey?
Check out my Beginner’s Guide to Sourdough Starter here!
Health Benefits of Oranges:
- High in vitamin C – Supports immune health and collagen production
- Rich in antioxidants – Helps fight oxidative stress
- Supports skin health – Vitamin C promotes glow and elasticity
- May support heart health – Contains potassium and flavonoids
- Hydrating – High water content
Health Benefits of Pineapple:
- Contains bromelain – A natural enzyme that may support digestion
- Anti-inflammatory properties – Linked to bromelain content
- Vitamin C boost – Also supports immunity
- Supports recovery – Often used post-workout for inflammation support
- Aids digestion – Helps break down protein
Health Benefits of Fresh Mint:
- Supports digestion – May help reduce bloating
- Soothing effect – Traditionally used to calm the stomach
- Refreshing aroma – Can promote alertness
- Naturally antibacterial – Supports oral freshness
Health benefits of Black Sesames:
- Calcium-rich – Supports bone health
- Plant-based protein + healthy fats – Promotes satiety
- High in antioxidants – Especially lignans like sesamin
- Iron source – Supports energy levels
- May support heart health – Due to healthy fats and plant compounds
Health benefits of Medjool Dates:
- Natural energy boost – High in natural sugars (glucose + fructose) for quick fuel
- Fiber-rich – Supports digestion and gut health
- Potassium source – Helps with muscle function and hydration balance
- Antioxidants – Contains polyphenols that help fight oxidative stress
- Caramel-like sweetness – Great whole-food sugar replacement
Cook with me!
Meal Prep Week 1: High Protein Creamy Alfredo with Lemon Pepper chicken
Servings: 4
Ingredients
For the Energizing Juice:
- 6-8 Oranges rind sliced off
- 1 ripe Pineapple rind sliced off
- 4 sprigs Fresh Mint
For the Healthy Sweet Treat:
- 1 batch Black Sesame Brownie Protein Balls recipe here
For the Bagel Breakfast Sandwiches:
- 1 batch Overnight Sourdough Bagels recipe here
- 10 large Eggs
- 1 1/4 cups Whole Milk
- 1/2 tsp. Salt
- Black Pepper to taste
- Breakfast Sausages or Bacon cooked
- Sliced Cheese of Choice
For the High Protein Creamy Alfredo:
- 8-10 oz. Pasta uncooked
- 1 cup Reserved Pasta Water
- 2 tbsp. Unsalted Butter
- 2 Garlic Cloves minced
- 1 1/2 cups Plain Greek Yogurt
- 1/2 cup Whole Milk
- 1 cup Freshly Grated Parmesan
- 1/8 tsp. Ground Nutmeg
- Salt & Black Pepper to taste
- Fresh Parsley chopped, for garnishing
For the Lemon Pepper Chicken:
- 1 1/2 lbs. Chicken Breasts about 2 chicken breasts
- 1 tsp. EACH: Salt Black Pepper, Paprika
- 2 tbsp. Olive Oil
- Zest and Juice of 1 Lemon
- 1 tbsp. Honey
Instructions
For the Energizing Juice:
- Use either a juicer or high speed blender to make the juice. If using a high speed blender, pulse until very smooth then strain through a cheesecloth to remove pulp. For an extra kick, add a thumb-size piece of fresh ginger!
For the Healthy Sweet Treat:
- Follow the instructions on my Black Sesame Brownie Protein Balls recipe here.
For the Bagel Breakfast Sandwiches:
- Follow the instructions on my Overnight Sourdough Bagels recipe here.
- For the egg bake, reduce oven heat to 350F. Grease with butter a 9×13″ baking pan.
- In a large bowl, whisk the eggs and milk together until smooth. Season with salt and black pepper to preference. The mixture should be smooth before pouring into the prepared pan.
- Bake for 25-30 minutes, rotating the pan halfway through baking, until the eggs are done when a knife inserted into the middle comes out clean.
- Slice into equal-sized squares to place on the bottom half of each sliced sourdough baking. Layer with your preference of breakfast sausage or bacon, as well as sliced cheese.
- Wrap in parchment to store in the fridge for up to 5-7 days.
For the High Protein Creamy Alfredo:
- Bring a large pot of water to a boil. Season very generously with salt, then cook the pasta according to package instructions. Reserve 1 cup pasta water before draining. Toss in a drizzle of olive oil to keep the pasta from sticking together.
- Using either that pot or another large saucepan, add the butter and place over medium heat. Once the butter is melted, add the garlic to saute until fragrant, about 1-2 minutes.
- Reduce heat to LOW before adding the whole milk and yogurt. Stir until smooth. The trick to not having the yogurt curdle is working on a lower heat! It'll take 2-3 minutes to thicken.
- Once smooth, stir in the parmesan, nutmeg, as well as salt and black pepper to taste.
- Add 1/2 cup pasta water and stir until smooth, the sauce should be loose but still thick.
- Add the cooked pasta and toss until well coated in the sauce for 1-2 minutes. Add more pasta water as needed so that pasta is very sauce-y, as this will help it stay loose when reheated later.
For the Lemon Pepper Chicken:
- Use kitchen scissors to slice the chicken into bite-sized pieces. Season generously with the salt, black pepper, paprika, and lemon zest.
- In large skillet over medium high heat, add the olive oil to heat up until glistening, about 1 minute.
- Add the chicken to saute for 5-7 minutes, until browned and fully cooked through.
- Add the lemon juice and honey to de-glaze, stir until absorbed by the chicken.
I truly hope you all enjoy this treasured recipe that has nestled its way into our hearts here in the ABM kitchen! ’till next time… xxL
“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.” ~ Jeremiah 29:11 NIV
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This worked exactly as written, thanks!
I love this series so much already! I’m excited for the weeks to come💛
Awe thank you, sunni!!!
I’m so excited about this series! I love the idea of a different juice, and sweet treat with meal prep. Thanks for all your hard work and I’ll try making this tonight!