[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401754-105":59,"doc-detail-401754-en":135},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":128,"head_meta":130,"extra_data":132,"updated_unix":134},105,"en","easy-protein-recipes-meal-prep-guide","Easy Protein Recipes - Meal Prep Guide","","This document provides practical, protein-rich recipes designed for easy meal preparation and healthy aging. It features step-by-step instructions for creating microwaveable egg bites and vegan tofu scrambles, incorporating various vegetables for added nutrition. Additionally, the guide offers recommendations for batch cooking using an oven, providing resources for freezer-friendly egg muffins and sheet-pan tofu scrambles. The content is authored by University of British Columbia dietetic students, emphasizing simple, time-efficient techniques to support protein intake and convenient healthy eating habits.",{"@graph":69,"@context":127},[70,84,106],{"@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-protein-recipes-meal-prep-guide/401754/",{"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-protein-recipes-meal-prep-guide/401754.png","ImageObject",300,407,{"name":92,"@type":93},"Damian","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-28","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",11,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119,123],{"name":110,"@type":111,"acceptedAnswer":112},"What are the primary ingredients for the Microwaveable Easy Egg Bites?","Question",{"text":113,"@type":114},"The recipe requires 2 eggs, finely chopped bell pepper, onion, and spinach, along with 1 tablespoon of water or milk, and salt and pepper to taste.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"How long can the microwaveable egg bites be stored?",{"text":118,"@type":114},"The prepared egg bites can be stored in the freezer for up to 3 months.",{"name":120,"@type":111,"acceptedAnswer":121},"What is recommended for adding color and taste to the vegan scrambled tofu?",{"text":122,"@type":114},"It is recommended to use 1 teaspoon of nutritional yeast, 1/8 teaspoon of turmeric for color and taste, and optionally, 1/4 teaspoon of Black salt (Kala namak).",{"name":124,"@type":111,"acceptedAnswer":125},"Why might vegetables remain firmer in the microwave compared to the oven?",{"text":126,"@type":114},"Microwaving cooks vegetables differently than an oven, meaning firmer vegetables may not soften as much, resulting in a crunchier texture in the final dish.","https://schema.org",{"og:url":83,"og:type":129,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":131,"canonical":83},"index,follow",{"doc_id":133,"site_id":62},401754,1790625032,{"code":4,"msg":5,"data":136},{"doc_id":133,"user_id":137,"nickname":92,"user_avatar":138,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":139,"file_id":140,"file_url":141,"file_type":142,"file_size":143,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":8,"language":144,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":145,"faqs":146,"seo_title":147,"seo_description":67,"update_tm":148,"read_time":81,"preview_page_count":4},137451208677,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","protective Aging & Protein  \nBy UBC Dietetic Student: Jessica F lechner-Klein, Sim ran Sappal, & Kailee Wark  \nMicrowaveable Easy Egg Bites Ingredients:  \n 2 eggs  \n ¼ finely chopped bell pepper  \n ¼ cup finely chopped onion  \n ⅓ cup finely chopped spinach  \n 1 tablespoon water (fluffiness) OR milk (creaminess + extra energy)  \n Salt and pepper to taste Prep and Cook:  \n1. Whisk eggs in a microwave safe bowl of choice. Add water/milk and whisk until smooth  \n2. Mix in chopped vegetables, spices, and other ingredients of choice  \n FYI: firmer vegetables not soften as much in microwave vs oven!  \n3. Heat in microwave covered for 2 min and 30 sec (depending on your microwave’s watts)  \n4. Carefully remove and serve and store away (up to 3 months in freezer)  \nVegan Microwaveable Scrambled “Eggs”Ingredients:  \n 1 cup crumbled medium/firm tofu (your preference)  \n ¼ finely chopped bell pepper  \n ¼ cup finely chopped onion  \n 1 tsp neutral oil (e.g. canola, vegetable, etc.)  \n ⅓ cup finely chopped spinach  \n 1 Tbsp Nutritional yeast  \n ⅛ tsp turmeric (for colour and taste)  \n ¼ tsp Black salt/Kala namak (optional) Prep and Cook:  \n1. Crumble tofu into a microwave safe bowl  \n your hands can be the best tools!  \n2. Add in oil, salt, nutritional yeast, turmeric, and chopped vegetables of choice  \n FYI: firmer vegetables don’t cook down too much in microwave vs oven! So they may still be firm.  \n3. Heat in microwave for 3 minutes covered  \n4. Carefully remove and serve!  \nBATCH COOKING/MEAL PREP RECIPES WITH AN OVEN  \nBATCH COOKED EGG BITES IN MUFFIN TIN BATCH COOKED TOFU IN A SHEET PAN  \nOVEN: MAKES 12 BITES: OVEN :7-10 SERVINGS  \n[https://tipbuzz.com/freezer-friendly-egg-muffins/](https://tipbuzz.com/freezer-friendly-egg-muffins/)  [https://nutmegnotebook.com/posts/sheet-pan-tofu-scramble/](https://nutmegnotebook.com/posts/sheet-pan-tofu-scramble/)","cbCaidJYTadfh2MZ","https://ap.wps.com/l/cbCaidJYTadfh2MZ","pdf",478994,"English","# Microwaveable Easy Egg Bites\n## Ingredients and Preparation\n# Vegan Microwaveable Scrambled Eggs\n## Ingredients and Preparation\n# Batch Cooking Recipes\n## Oven-Based Meal Prep","[{\"question\":\"What are the primary ingredients for the Microwaveable Easy Egg Bites?\",\"answer\":\"The recipe requires 2 eggs, finely chopped bell pepper, onion, and spinach, along with 1 tablespoon of water or milk, and salt and pepper to taste.\"},{\"question\":\"How long can the microwaveable egg bites be stored?\",\"answer\":\"The prepared egg bites can be stored in the freezer for up to 3 months.\"},{\"question\":\"What is recommended for adding color and taste to the vegan scrambled tofu?\",\"answer\":\"It is recommended to use 1 teaspoon of nutritional yeast, 1/8 teaspoon of turmeric for color and taste, and optionally, 1/4 teaspoon of Black salt (Kala namak).\"},{\"question\":\"Why might vegetables remain firmer in the microwave compared to the oven?\",\"answer\":\"Microwaving cooks vegetables differently than an oven, meaning firmer vegetables may not soften as much, resulting in a crunchier texture in the final dish.\"}]","Easy Protein Recipes - Meal Prep Guide | PDF",1790523644]