Lainie's 3-2-1s: Copycat Starbucks Egg White Bites, Sun-Dried Tomato & Basil Chicken Burgers, Mediterranean Chicken Sheet Pan Week of June 15th-21st
A week of easy and healthy breakfast, lunch, and dinner prep-ahead ideas that won't disappoint!
THIS WEEK’S 3-2-1s
Preview the recipes below:
3 Meal-Prep Friendly Recipes
* Copycat Starbucks Egg White Bites
* Sun-Dried Tomato & Basil Chicken Burgers
* Mediterranean Chicken Sheet Pan
2 Tips
* Chia Seeds For Gut Health
* Seed Cycling
1 Drink or Dessert
* Matcha Chia Lemonade
Three Meal-Prep Friendly Recipes
Copycat Starbucks Egg White Bites
I've been obsessed with Starbucks Egg White Bites for a long time, and I still occasionally buy them. However, making these at home has been a great way to save money, and they taste just like the real thing!
Prep time: 10 minutes
Cooking time: 30-35 minutes
Total time: 45 minutes
Servings: 12
Notes: High Protein, Low Carb, Vegetarian. Store in an airtight container in the fridge for 4-5 days.
Ingredients
1 (16 oz) carton egg whites
1/2 cup shredded mozzarella cheese
1/2 cup cottage cheese
1/4 cup crumbled feta cheese
1 roasted red pepper (finely chopped)
3/4 cup spinach (finely chopped)
salt & pepper, to taste
cooking spray
Instructions
Preheat the oven to 350 degrees Fahrenheit. Lightly coat a 12-cup muffin tin with cooking spray and set aside.
Blend the egg whites, mozzarella, cottage cheese, and feta in a blender until the mixture is smooth and slightly frothy.
Evenly distribute the chopped pepper and spinach into each muffin cup.
Pour the egg mixture over the vegetables, filling each cup nearly to the top. Season with salt and pepper to taste.
Bake for 30-35 minutes, or until the tops are set and edges are golden.
Cool for 5 minutes, then gently remove the muffins from the tin. Serve warm or let cool completely and store for later.
Sun-Dried Tomato & Basil Chicken Burgers
This high-protein recipe captures all the flavors of summer! Enjoy a beautifully cooked chicken burger with sun-dried tomatoes and fresh basil. What more could you ask for?
Prep time: 5 minutes
Cooking time: 10-15 minutes
Total time: 20 minutes
Servings: 8
Notes: High Protein, Low Carb.
Ingredients
2 lb ground chicken
1/2 cup sun-dried tomatoes in olive oil (chopped)
1/4 cup basil (chopped)
1 cup shredded Parmesan cheese
1 egg
1/2 tsp onion powder
1/2 tsp smoked paprika
1 + 1/4 tsp salt
1/4 tsp pepper
avocado oil
Optional:
iceberg lettuce head for wraps
onion, tomato, sauce of choice
Instructions
Combine ground chicken, sun-dried tomatoes, basil, Parmesan, egg, onion powder, paprika, salt, and pepper in a large bowl. Mix thoroughly until evenly combined.
Form 8 patties using your hands. If the mixture is sticky, lightly wet your hands with water or coat them with a bit of oil.
Heat avocado oil in a large skillet over medium heat.
Cook the patties for 5-8 minutes per side, or until golden brown and cooked through.
Serve warm in lettuce wraps or on buns, with your favorite toppings and sauce of choice.
Mediterranean Chicken Sheet Pan
This easy sheet pan dinner is full of vegetables and protein! I like to serve it with hummus or tzatziki for a delicious Mediterranean-style meal.
Prep time: 15 minutes
Cooking time: 40 minutes
Total time: 55 minutes
Servings: 4
Notes: High Protein
Ingredients
Chicken Mixture
1 lb chicken breast
2 tbsp olive oil
1/4 cup hummus
1/2 tbsp paprika
1/2 tbsp salt
1/4 tsp pepper
Veggies Mixture
2 zucchini (slice into moons then quartered)
1 red bell pepper (chopped)
1 can chickpeas (rinsed and drained)
cherry tomatoes
1 shallot (finely chopped)
kalamata olives
1 lemon (cut into wedges)
2 tbsp oregano
2 tbsp paprika
1 tbsp salt
1/4 tsp pepper
Instructions
Preheat your oven to 375 degrees Fahrenheit.
Slice each chicken breast in half horizontally so you have thin cutlets. In a large bowl, combine the chicken with olive oil, hummus, paprika, salt, and pepper. Mix well and set aside to marinate.
On a large sheet pan add the zucchini, bell pepper, chickpeas, tomatoes, shallot, olives, and lemon wedges. Drizzle generously with olive oil and season with oregano, paprika, salt, and pepper. Toss everything together directly on the pan to coat evenly.
Place the marinated chicken breasts on top of the veggie mixture.
Bake for 40 minutes, or until the veggies are cooked through and the chicken is nice and browned.
Two Tips
Chia Seeds for Gut Health
Chia seeds are great for gut health. I love them because they are rich in soluble fiber, which helps feed beneficial gut bacteria and supports healthy digestion. When you soak chia seeds, a gel-like texture forms that acts as a gentle prebiotic, promoting regular bowel movements and reducing bloating. Their high fiber content also helps regulate blood sugar and keep you feeling full.
Seed Cycling
Seed cycling is a natural way to support women’s hormone balance by eating specific seeds during different phases of the menstrual cycle. Flax and pumpkin seeds are eaten during the first half (the follicular phase) to support estrogen, while sunflower and sesame seeds are added in the second half (the luteal phase) to support progesterone. These seeds provide key nutrients like zinc, selenium, and essential fatty acids that help regulate hormones, ease PMS symptoms, and support overall cycle health.
One Drink/Dessert
Matcha Chia Lemonade
This delicious drink supports gut health and radiant skin, leaving you feeling fantastic! It's full of fiber, antioxidants, and skin-nourishing ingredients.
Prep time: 10 minutes
Total time: 15 minutes
Servings: 1
Ingredients
1 tsp matcha powder
1 tbsp chia seeds
1 + 1/2 cups cold water
1 lemon (juiced)
1-2 tbsp honey or sweetener of choice (depending on how sweet you like it)
Instructions
In a small cup or bowl, combine the chia seeds with 1/2 cup of water. Stir and let sit for 10 minutes to allow the seeds to bloom and form a gel-like consistency.
Microwave 3-4 tbsp water for 30 seconds. Add the matcha powder and honey, then whisk until smooth and fully dissolved.
Fill your favorite glass with ice. Pour in remaining water, lemon juice, and the matcha mixture.
Stir well and enjoy immediately for a refreshing, skin and gut loving boost!
See you next week!
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