First-Trimester High-Protein Food Prep

Ingredients

• 2.5 cups rolled oats (Divided between the overnight oats and black bean brownies)
• 0.5 cup protein powder (For the overnight oats; flavor not specified)
• 1.25 cups Greek yogurt (Plain Greek yogurt for the overnight oats)
• 0.25 cup chia seeds (For extra protein and fiber in the overnight oats)
• 2 cups milk (Use the milk of choice; amount estimated for overnight oats)
• 2 cups black beans (Cooked and drained; for the brownies)
• 0.5 cup peanut butter (For the black bean brownies)
• 2 eggs (For the black bean brownies)
• 0.75 cup chocolate chips (Fold in after blending; the creator initially forgot them)
• 5 cups watermelon (Snack; amount estimated from the transcript)
• 0.25 cup fresh ginger (Sliced or grated for the iced tea)
• 0.5 cup dried nettle (Used as the tea base; follow the product's preparation guidance, particularly during pregnancy)
• 8 cups water (For brewing the tea)
• sweetener (To taste for the iced ginger tea; the source says it is sweet)
• 2 cups cottage cheese (Blended into the creamy protein-mash base)
• 2 tbsp harissa (Amount estimated; adjust for heat tolerance)
• 0.25 cup tahini (Blended into the protein-mash base)
• 2 tbsp lemon juice (Estimated as an additional flavoring for the blended base)
• 1 cucumber (Chopped; crunchy vegetables were preferred, though the creator noted cucumber is less ideal for reheating)
• 3 cups crunchy vegetables (Use vegetables tolerated well, such as bell pepper, carrot, or celery; specific vegetables were not stated)
• 0.5 cup pepperoncini (Sliced or chopped)
• 0.5 cup sun-dried tomatoes (Chopped; oil-packed tomatoes should be drained)
• 2.5 lb chicken breast (Baked, cooled, and sliced or shredded; amount estimated for a large batch)
• salt (To taste)
• black pepper (To taste)

Steps

1. 1

   Prepare the overnight oats first so they can chill. Divide the rolled oats, protein powder, Greek yogurt, chia seeds, and milk among individual jars or containers. Stir each portion thoroughly until no dry pockets remain.

2. 2

   Cover the oat containers and refrigerate overnight, or for at least 4 hours, until the chia seeds absorb the liquid and the mixture is thick and spoonable.

3. 3

   Make the black bean brownie batter. Heat the oven to 350°F (175°C) and line an 8-inch square baking pan with parchment paper.

4. 4

   Add the drained black beans, peanut butter, eggs, and the portion of rolled oats intended for the brownies to a food processor. Blend until as smooth as the machine allows, scraping down the sides as needed. The batter will be unusually thick and dense.

5. 5

   Add the chocolate chips to the blended batter and fold them in by hand. Do not forget this addition, since they were added late in the source preparation.

6. 6

   Transfer the batter to the prepared pan and spread it into an even layer. Bake for about 20–25 minutes, until the center is set and a toothpick comes out with a few moist crumbs.

7. 7

   Cool the brownies completely in the pan before cutting them into portions. Cooling helps the dense, bean-based brownies firm up.

8. 8

   Cut the watermelon into snack-sized pieces and refrigerate it in a covered container for quick access.

9. 9

   Make the ginger tea. Place the water and fresh ginger in a large saucepan, bring to a boil, then reduce the heat and simmer for 10–15 minutes so the ginger flavors the water.

10. 10

    Remove the saucepan from the heat and add the dried nettle. Steep according to the nettle package directions, generally about 5–10 minutes, then strain out the ginger and nettle.

11. 11

    While the tea is still warm, stir in sweetener to taste. Cool it to room temperature, then refrigerate until cold. Serve over ice if desired.

12. 12

    Bake the chicken breasts until the thickest part reaches 165°F (74°C), then let them rest until cool enough to handle. Slice or shred the chicken into bite-sized pieces.

13. 13

    Make the protein-mash base. Add the cottage cheese, harissa, tahini, lemon juice, salt, and pepper to a food processor or blender. Blend until creamy and mostly smooth.

14. 14

    Add the chopped cucumber, crunchy vegetables, pepperoncini, and sun-dried tomatoes to a large mixing bowl. Toss to distribute the vegetables and tangy additions evenly.

15. 15

    Add the sliced or shredded baked chicken to the vegetable mixture. Pour in the blended cottage-cheese sauce and fold gently until all the chicken is coated without crushing the vegetables.

16. 16

    Transfer the chicken mixture to airtight containers and refrigerate. Eat it cold, spoon it over rice or pasta, or warm it gently; cucumber may soften and is less appealing when reheated.

17. 17

    For serving, pair a portion of overnight oats with fruit, enjoy a brownie and watermelon as snacks, drink the iced tea throughout the day, and use the chicken mixture in wraps, over grains, or with pasta.

Notes

The transcript provides the concepts and ingredients but no exact measurements, so quantities are practical estimates rather than verified author measurements. The black bean brownie recipe is said to come from the creator's cookbook. Because this content concerns pregnancy nutrition, confirm that nettle tea and any supplements or concentrated herbal preparations are appropriate with a qualified prenatal-care professional. Refrigerate prepared foods promptly and use cooked chicken within 3–4 days.

Nutrition per serving

• meal prep
• high-protein
• pregnancy-friendly
• breakfast
• snack
• lunch
• no-fuss
• make-ahead