the weekly stack 7/20-7/26

another week, another meal prep stack ready to go

This one feels especially nostalgic. Maybe it’s the PB&J muffins that give lunchbox-core energy, or the chocolate dipped pretzel bars that remind me of every gas station treat I ever loved (just with better ingredients). Either way, this is the kind of prep I actually look forward to eating. It’s balanced, family-friendly, and full of high-protein twists that keep it filling and fuss-free.

As always, everything in here is:
– meal-prep approved
– toddler & grown-up friendly
– freezer stash optional
– and made with clean, cozy ingredients that don’t taste like “healthy”

Let’s get into the recipes ↓

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PB&J Swirl Muffins

Soft, banana-sweetened, and just nostalgic enough to make you want to pack your own lunch again. These muffins are made with oat flour, almond flour, and cottage cheese for that creamy, protein-rich bite. Perfect for toddlers, great cold from the fridge, and yes, they freeze beautifully.

Ingredients:

• 1 ½ cup almond flour

• 1 tsp baking powder

• ½ tsp baking soda

• ¼ tsp salt

• ½ cup mashed ripe banana (or applesauce)

• ¾ cup Greek yogurt

• 2 tbsp maple syrup

• 1 egg

• 1 tsp vanilla extract

• ¼ cup natural peanut butter (plus more for swirling)

• ¼ cup strawberry or raspberry jam (plus more for swirling)

Instructions:

1. Preheat oven to 350°F. Line or grease a muffin tin.

2. In a large bowl, whisk almond flour, baking powder, baking soda, and salt.

3. In a second bowl, mix banana, Greek yogurt, maple syrup, egg, vanilla, and peanut butter.

4. Fold the wet and dry ingredients together gently (don’t overmix).

5. Fill muffin cups ¾ full. Add dollops of jam and peanut butter to each, and swirl with a toothpick.

6. Bake 18–20 minutes until golden and set. Cool completely.

Ingredient Swaps:
Want more protein?→ Use more Greek yogurt or blended ricotta
No banana → Use unsweetened applesauce
Nut-free → Use sunflower seed butter
No almond flour → Sub whole wheat or all-purpose, but reduce to ~¾ cup

Meal Prep & Storage:
Lasts 5 days in the fridge or up to 3 months in the freezer. Reheat in the toaster oven or microwave. I pop these into lunchboxes cold and my toddler devours them.

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Blueberry Muffin Overnight Oats

These are creamy, slightly sweet, and packed with fiber, protein, and fruit. Blend once, portion five times, and your breakfast is ready for the week.

Ingredients (for 5 servings):

• 2 ½ cups rolled oats

• 5 tbsp chia seeds

• 2 ½ scoops vanilla protein powder (optional)

• 1 ¼ cups Greek yogurt

• 1 ¼ cups blended cottage cheese

• 2 ½ cups almond milk (or any milk)

• 1 ⅔ cups blueberries (fresh or frozen)

• 2 ½ tsp vanilla extract

• ½–1 tsp cinnamon

• Optional: almond butter or oat crumble topping

Instructions:

1. Stir together oats, chia, protein powder, yogurt, cottage cheese, milk, vanilla, and cinnamon.

2. Fold in blueberries.

3. Divide into jars or a large container. Refrigerate overnight or at least 4 hours.

4. Top with almond butter or crumble if you’re feeling fancy.

Crumble topping:
Mix 1 tbsp oat flour + ½ tsp maple syrup + cinnamon + pinch of salt.

Swaps:
No cottage cheese → Add more Greek yogurt
No blueberries → Try raspberries or swirl in berry jam
No protein powder → Skip it and add 1 tsp maple syrup

Meal Prep & Storage:
Good in the fridge 4–5 days. I grab one mid-morning when I need something filling but still sweet.

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Chocolate Peanut Butter Pretzel Granola Bars

Sweet, salty, and just the right amount of crunch. These are secretly high-protein thanks to cottage cheese but still taste like a treat. Make them once, snack all week.

Ingredients:

• 1 ½ cups rolled oats

• ½ cup natural peanut butter

• ⅓ cup maple syrup

• ¼ cup crushed pretzels

• ¼ cup blended cottage cheese

• ½ tsp vanilla

• Pinch of salt

• ½ cup dark chocolate chips (for dipping)

• Optional: flaky sea salt

Instructions:

1. Line an 8x8 pan with parchment.

2. Mix oats, peanut butter, maple, pretzels, cottage cheese, vanilla, and salt.

3. Press into pan and chill for 1 hour.

4. Slice into bars, dip or drizzle with melted chocolate, and chill again.

Swaps:
No cottage cheese → Use extra peanut butter or Greek yogurt
Nut-free → Use sunflower seed butter
No pretzels → Try crushed graham crackers or crispy rice

Storage:
Fridge for 1 week, freezer for 2 months. Wrap individually for a grab-and-go snack that hits the spot every time.

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Creamy Pesto Chicken Orzo Bake

If you’re tired of the same meal prep chicken dinners, this is your refresh. Made with juicy thighs, orzo, pesto, and blended cottage cheese; it’s cozy, bright, and feels like a meal you’d serve to guests… or toddlers who eat like royalty.

Meal Prep Win: One pan, minimal cleanup, leftovers reheat like a dream.

Ingredients:

• 1 lb boneless, skinless chicken thighs (or breasts)

• 1 cup dry orzo pasta

• ½ cup blended cottage cheese

• ⅓ cup pesto

• ½ cup chicken or bone broth

• ¼ cup grated parmesan

• ½ cup cherry tomatoes, halved

• 1 cup spinach (or chopped zucchini)

• 2 cloves garlic, minced

• Olive oil, salt, pepper

Instructions:

1. Preheat your oven to 375°F.

2. In a greased 9x13-inch baking dish or oven-safe skillet, add orzo, blended cottage cheese, pesto, broth, spinach (or chopped zucchini), parmesan, cherry tomatoes, garlic, and a pinch of salt and pepper. Stir until well combined.

3. Nestle the raw chicken thighs into the orzo mixture. Drizzle lightly with olive oil and season the tops with salt and pepper.

4. Cover tightly with foil and bake for 20 minutes.

5. Remove foil and bake uncovered for another 10–15 minutes, until the orzo is tender, the sauce is creamy, and the chicken is fully cooked.

6. Let cool slightly before serving. Optional: top with extra parmesan or a spoonful of pesto.

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Dump-and-Bake Creamy Turkey Veggie Pasta

Already have cooked ground turkey on hand? Skip the stove. This pasta bake comes together in one bowl, bakes all at once, and has that bubbly, creamy, cheesy finish that always hits.

Mom tip: Use whatever veggies your kid won’t notice (zucchini + spinach worked here).

Ingredients:

• 1 lb cooked ground turkey

• 2 ½ cups marinara sauce

• 2 cups water or low-sodium chicken broth

• 8 oz dry pasta (penne, fusilli, elbows, or gluten-free)

• 1 zucchini, chopped

• 1 cup chopped spinach (fresh or frozen)

• ⅓ cup blended cottage cheese

• ¼ cup grated parmesan (optional)

• 2 cloves garlic, minced

• 1 tsp Italian seasoning

• ¾ tsp salt

• ½ tsp pepper

• Olive oil or spray (for greasing)

Instructions:

1. Preheat oven to 400°F. Grease a 9x13-inch baking dish.

2. In a large mixing bowl, stir together the cooked turkey, pasta, marinara, broth, zucchini, spinach, cottage cheese, parmesan (if using), garlic, seasoning, salt, and pepper.

3. Pour mixture into the baking dish and cover tightly with foil.

4. Bake for 35 minutes.

5. Remove foil, stir gently, and bake uncovered for 10–15 more minutes until pasta is tender and sauce is thickened.

6. Let rest 5–10 minutes before serving.

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Creamy Tuscan Chicken Skillet

Quick, flavorful, and high-protein. This one’s done in under 25 minutes and makes your kitchen smell like you know what you’re doing. That sauce? Dreamy. The trick is cottage cheese + broth for that luscious creamy base.

Ingredients:

• 1 lb chicken breasts or thighs

• ½ cup sun-dried tomatoes, chopped

• 1½ cups spinach

• ⅓ cup blended cottage cheese

• 1 (13.5 oz) can full-fat coconut milk (shake well before using)

• 2 cloves garlic, minced

• 1 tbsp olive oil

• Salt + pepper, to taste

• Optional: 1–2 tbsp nutritional yeast or parmesan for extra savory depth

Instructions:

1. Season chicken with salt and pepper. Sear in olive oil over medium heat until golden and cooked through. Remove and set aside.

2. In the same skillet, sauté garlic and sun-dried tomatoes for 1–2 minutes until fragrant.

3. Add spinach and cook until wilted.

4. Pour in the full can of coconut milk and stir in the blended cottage cheese. Simmer over medium-low heat for 3–4 minutes, stirring frequently to create a creamy, cohesive sauce.

5. Return chicken to skillet and spoon sauce over top. Let it simmer another 5–8 minutes to thicken slightly and soak in flavor.

6. Taste and adjust seasoning. Add a sprinkle of parmesan or nutritional yeast if desired.

7. Serve with rice, mashed potatoes, cauliflower rice, or crusty sourdough.

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New meal preps hit your inbox every week, and I always include a breakfast, snack, and 2–3 dinners. Plus, paid subs get bonus recipes and downloads (meal prep planner coming soon 👀)

If you try anything from this stack, tag me on Instagram @wholesomelymorgan or drop a comment here. I love seeing what you make.

Catch you next week.
xo, Morgan 💛