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The content includes a simple egg-and-veggie muffin recipe with ingredient amounts and step-by-step baking directions, plus variations for customization. It also provides two overnight oats recipes—cinnamon apple walnut (hot) and blueberry almond (cold)—with measured ingredients, storage timing guidance, microwave or stove preparation options, and topping suggestions for fast weekday breakfasts.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/easy-meal-prep-recipes-simple-meal-ideas-and-overnight-oats-muffin-recipe/400451/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/easy-meal-prep-recipes-simple-meal-ideas-and-overnight-oats-muffin-recipe/400451.png","ImageObject",300,407,{"name":92,"@type":93},"Fahsai","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":39},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"What is the basic formula for an easy meal plan in this guide?","Question",{"text":112,"@type":113},"Use Protein + Veggie + Starch to build simple meals. The guide lists example proteins, vegetable options, and starch sources to mix and match.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"How do you make the egg and veggie muffins, and how many servings does it yield?",{"text":117,"@type":113},"Whisk eggs, milk, salt, and pepper; mix in cheese and chopped vegetables; fill 18 greased muffin cups; bake at 350°F for 20–22 minutes. It yields 18 servings.",{"name":119,"@type":110,"acceptedAnswer":120},"What are the overnight oats recipes included, and what distinguishes hot vs. cold?",{"text":121,"@type":113},"The guide includes Cinnamon Apple and Walnuts Overnight Oats (Hot) and Blueberry Almond Overnight Oats (Cold). The hot version includes an added cooking step after mixing, while the cold version is prepared in a sealed container and served with toppings after chilling.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},400451,1790649572,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":39,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":8,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":81,"preview_page_count":4},549768702563,"https://ap-avatar.wpscdn.com/avatar/8000c4aa63b76e948b?x-image-process=image/resize,m_fixed,w_180,h_180&k=1786536092046926083","MEAL PREP  \nSIMPLE MEAL IDEAS  \n-Grilled chicken, brown rice and sauteed vegetables  \n-Chicken fajitas, black beans, chips & salsa  \n-Stir fry with your choice of meat and veggies  \n-Turkey taco lettuce wraps  \n-Zucchini noodles with shrimp  \n-Pita wrap with turkey & cheese with hummus and celery on the side  \n-Taco/Burrito bowl  \n- Chicken, mashed potatoes, green beans  \n- Baked fish, green beans and coleslaw  \nPROTEIN + VEGGIE + STARCH= EASY MEAL PLAN  \nProtein Sources: Chicken, Turkey, Beef, Eggs, Fish, Etc. Vegetable Sources: Green Beans, Broccoli, Spinach, Peppers, Brussels Sprouts, Cauliflower, Cucumber, Carrots, Asparagus, Kale, etc.  \nStarch Sources: Potatoes, Cereals, Oats, Brown Rice, Quinoa, Whole Grain Bread, Whole Grain Tortilla, Whole Grain Pasta, etc.  \nEGG AND VEGGIE Servings: 18  \nIngredients:  \n· 9 eggs  \n· ¾ cup milk  \n· 1 ½ cup cheddar cheese  \n· ½ tsp. Salt  \n· ¼ tsp pepper  \n· 1 chopped zucchini  \n· 1/2 chopped red bell pepper  \n· 3 tbsp chopped red onion  \nMUFFIN RECIPE  \nDirections:  \n1. Heat oven to 350 degrees F.  \n2. Beat the eggs, milk, salt and pepper in large bowl until well-blended.  \n3. Add cheese, zucchini, bell pepper and onion; mix well  \n4. Spoon evenly into 18 greased muffin cups, about ¼ cup each  \n5. Bake for 20-22 minutes or until just set.  \n6. Cool on wire rack 5 minutes and then serve. Variations: chopped ham, bacon bits, cubed tomatoes, mushrooms, etc. Change ingredients per taste.  \nCINNAMON APPLE AND WALNUTS ( HOT ) OVERNIGHT OATS RECIPE Servings: 2  \nDirections:  \nIngredients:  \n1. Mix ingredients together in a bowl. Cover  \n· 1 cup of oats  \nand store in fridge overnight (or at least 4hrs  \n· 2 cup of vanilla almond milk (or milk of your  \nlater) .  \nchoice)  \n2. Cook in microwave for 4 minutes or cook on  \n· 1 apple, chopped into small chunks  \nstove top with medium heat for 10-15  \n· ~ ½ cup walnuts, chopped  \nminutes. Stir occasionally.  \n· ~ ¼ cup craisins (or dried fruit of your choice)  \n· A drizzle (~ 1 tsp.) of honey  \n· A pinch of salt  \n· 1 tsp. of cinnamon  \nBLUEBERRY ALMOND OVERNIGHT OATS ( COLD ) RECIPE  \nServings: 1  \nIngredients:  \n· 1/3 cup plain Greek yogurt  \n· ½ cup old-fashioned oats  \n· 2/3 cup milk of your choice  \n· 1 Tbsp chia seeds  \n· A pinch of salt  \n· Drizzle (~ 1 Tbsp.) of honey or maple syrup  \n· Toppings: blueberries & almonds  \nDirections:  \n1. In a sealable container, mix together ingredients. Cover and store in fridge overnight (or at least 4 hours) .  \n2. Pull from fridge. Add blueberries and almonds (or toppings of your choice) . Enjoy","cbCaifWNP3xXdnAD","https://ap.wps.com/l/cbCaifWNP3xXdnAD","pdf",365604,"English","# Simple Meal Ideas\n## Easy Meal Plan Formula (Protein + Veggie + Starch)\n## Egg and Veggie Muffin Recipe\n## Cinnamon Apple and Walnuts Overnight Oats (Hot)\n## Blueberry Almond Overnight Oats (Cold)","[{\"question\":\"What is the basic formula for an easy meal plan in this guide?\",\"answer\":\"Use Protein + Veggie + Starch to build simple meals. The guide lists example proteins, vegetable options, and starch sources to mix and match.\"},{\"question\":\"How do you make the egg and veggie muffins, and how many servings does it yield?\",\"answer\":\"Whisk eggs, milk, salt, and pepper; mix in cheese and chopped vegetables; fill 18 greased muffin cups; bake at 350°F for 20–22 minutes. It yields 18 servings.\"},{\"question\":\"What are the overnight oats recipes included, and what distinguishes hot vs. cold?\",\"answer\":\"The guide includes Cinnamon Apple and Walnuts Overnight Oats (Hot) and Blueberry Almond Overnight Oats (Cold). The hot version includes an added cooking step after mixing, while the cold version is prepared in a sealed container and served with toppings after chilling.\"}]","Easy Meal Prep Recipes - Simple Meal Ideas and Overnight Oats Muffin Recipe | PDF",1790511581]