A High-Protein, Crew-Friendly Meal Prep Recipe

Classic Caesar — upgraded for long duty days.

This version is:

✔ High protein
✔ Meal prep friendly (3–4 days)
✔ Tastes great cold or room temp
✔ Holds texture in a tote
✔ Balanced for stable energy

Ingredients (4 Servings)

Pasta Base

• 12 oz high-protein pasta (chickpea, lentil, or whole wheat)
• Salted water for boiling

Protein

• 2 large chicken breasts, grilled or baked
  (seasoned with salt, pepper, garlic powder)

Crunch & Texture

• 1 cup chopped romaine (add day-of for max crunch) – or use kale instead which can be dressed ahead of time
• ½ cup shaved parmesan
• 1/4 cup croutons – try making from leftover bread for extra cost savings

Optional-

• ½ cup cherry tomatoes, halved
• ¼ cup thinly sliced red onion
• ½ cup roasted chickpeas (for crunch instead of croutons)

Lighter Caesar Dressing

• ½ cup plain Greek yogurt
• 2 tbsp olive oil
• 1 tbsp Dijon mustard
• 1 clove garlic, grated
• Juice of ½ lemon
• 2 tbsp grated parmesan
• Salt + cracked pepper

Whisk until smooth.

High protein. Lower fat. Still creamy.

Directions

1. Cook pasta until al dente. Drain and cool.
2. Grill or bake chicken at 400°F for 18–22 minutes. Rest, then slice.
3. Mix cooled pasta with dressing.
4. Fold in chicken, tomatoes, onion, parmesan.
5. Store romaine separately and mix in before eating.

Keeps 3–4 days refrigerated.

High Protein: 30–40g per serving (depending on pasta choice).
Balanced Carbs: Prevents boarding-day crashes.
Greek Yogurt Dressing: Creamy without heaviness.
Roasted Chickpeas: Crunch that holds up in transit and adds extra protein so you stay full longer

Great for:

• Multi-leg days
• Cold galley meals
• Short turns
• Layover lunches

How to Modify for Different Trip Days

✈ Long-haul: Add avocado + extra olive oil
✈ Red-eye: Reduce pasta portion, use kale instead of romaine for more antioxidants
✈ Heavy boarding day: Add extra chicken
✈ Recovery day: Add spinach + squeeze of fresh lemon

One prep. Multiple variations.

Approximate Macros (Per Serving)

• 35g protein
• 45–55g carbs
• 15–20g fat

Balanced for stable blood sugar.