Patricia's Classic Kitchen, 3239 Counts Lane, Cincinnati, OH (2026)

10/27/2026

32g of plant protein in one bowl.

This delicious white bean soup is not just hearty; it's packed with protein from the white beans and provides a nutrient-dense option for your post-workout recovery. Ideal for meal prep or a quick weeknight dinner, it delivers both comfort and fuel.

Here's how it comes together:
- 1 can white beans, drained and rinsed
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 2 carrots, diced
- 2 celery stalks, diced
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Olive oil for sautéing
- Optional toppings: chopped parsley, croutons

1. Heat olive oil in a large pot over medium heat.
2. Sauté chopped onion and garlic until translucent.
3. Add diced carrots and celery; cook until softened.
4. Stir in white beans, vegetable broth, and thyme.
5. Bring to a boil, then reduce heat and simmer for 20 minutes.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with optional toppings if desired.

Make a double batch; it's even better the next day!

Save this for meal-prep Sunday.

10/27/2026

32g of protein per serving, and they make breakfast so easy.

These High Protein Sausage Pancake Muffins pack a serious punch with turkey sausage and protein pancake mix as the main sources. Perfect for meal prep or a quick post-workout snack that keeps you full and fueled.

Here's how it comes together:
- 1 lb ground breakfast sausage
- 2 eggs
- 1/2 cup milk
- 2 tbsp maple syrup
- 1 1/2 cups protein pancake mix
- 1 cup shredded cheddar cheese

1. Preheat oven to 350F and grease or line a muffin pan.
2. Brown and crumble the sausage in a skillet over medium heat.
3. Drain excess grease from the pan.
4. Whisk together eggs, milk, and maple syrup in a bowl.
5. Fold in pancake mix, cooked sausage, and cheddar cheese.
6. Scoop the batter into 10 muffin slots.
7. Bake for 25 minutes at 350F.

Double the batch; they freeze well and reheat perfectly.

Save this for meal-prep Sunday.

10/27/2026

35g of protein to fuel your training and keep hunger at bay. This high-protein breakfast burrito is packed with fluffy scrambled eggs, savory sausage, hearty black beans, and melted cheese. It’s meal-prep friendly and perfect for a post-workout refuel.

Here's how it comes together:
- 4 eggs
- 100g sausage
- 1 cup black beans (cooked)
- 1 cup cheese
- 4 tortillas
- Salt, pepper, and spices to taste

1. In a skillet, cook the sausage until browned.
2. In a bowl, whisk the eggs and season with salt, pepper, and spices.
3. Scramble the eggs with the sausage until fully cooked.
4. Mix in the black beans and melt cheese over the top.
5. Fill tortillas with the mixture, wrap tightly, and serve or freeze.

Use fresh spices for an extra flavor boost.

Save this for meal-prep Sunday.

10/26/2026

32g of plant protein in one bowl.

This Tomato Lentil Ratatouille Skillet packs a serious protein punch from lentils and the variety of vegetables. It's a solid post-workout meal or a go-to for meal prep, making it as convenient as it is delicious.

Here's how it comes together:
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 1 medium eggplant, diced into small cubes
- 2 medium zucchini, sliced into half moons
- 1 large bell pepper, diced
- 1 can diced tomatoes, with juices
- 2 cups cooked brown or green lentils
- 1 teaspoon fine sea salt, plus more to taste
- 1 half teaspoon black pepper
- 1 packed half cup fresh basil leaves, torn

1. Warm the oil in a large skillet over medium heat. Add the onion and cook until glossy.
2. Stir in the garlic and cook until fragrant.
3. Add the eggplant, zucchini, bell pepper, salt, and pepper; sauté until tender.
4. Pour in the diced tomatoes and stir in cooked lentils.
5. Simmer until thickened, about 15-20 minutes.
6. Stir in most of the basil and adjust seasoning.
7. Serve in bowls, topped with remaining basil.

Use fresh ingredients for the best flavor.

Save this for meal-prep Sunday.

10/26/2026

32g of plant protein in one bowl.

This Italian Sausage with Bow Tie Pasta is a solid choice for post-workout recovery or meal prep. The Italian sausage brings in the protein while the pasta rounds it out for a filling dish that hits your nutritional marks without excess fuss.

Here's how it comes together:
- 1 package Italian sausage
- 8 oz bow tie pasta
- 2 cups tomato sauce
- 3 cloves garlic, minced
- 1 onion, diced
- 1 tsp dried basil
- 1 tsp dried oregano
- Grated Parmesan cheese
- Fresh basil for garnish

1. In a large pan, cook the Italian sausage over medium heat until browned.
2. Remove the sausage and drain excess fat if necessary.
3. In the same pan, add onions and garlic, cooking until softened.
4. Stir in the tomato sauce and herbs, simmering for a few minutes.
5. Cook the bow tie pasta according to package instructions.
6. Combine the pasta and sausage with the sauce in the pan, stirring well.
7. Serve topped with grated Parmesan and fresh basil.

Use fresh basil for an extra burst of flavor.

Save this for meal-prep Sunday.

10/26/2026

32g of plant protein in one bowl.

This Dirty Rice with Smoked Sausage packs a punch with protein from the sausage and the diverse vegetables. It's an easy post-workout meal that's loaded with flavor and perfect for meal prep.

Here's how it comes together:
1 lb smoked sausage, sliced
1 cup long-grain rice
2 1/2 cups chicken broth
1 onion, diced
1 bell pepper, diced
2 celery stalks, diced
3 cloves garlic, minced
2 tsp Cajun seasoning
1 tsp thyme
Salt and pepper to taste
Green onions, for garnish

1. In a large skillet, cook the sliced smoked sausage over medium heat until browned.
2. Add the diced onion, bell pepper, celery, and garlic. Sauté until soft.
3. Stir in the Cajun seasoning, thyme, salt, and pepper.
4. Add the rice and stir to coat with the mixture.
5. Pour in the chicken broth and bring to a boil.
6. Reduce heat, cover, and simmer for about 20 minutes until the rice is cooked.
7. Fluff with a fork, garnish with chopped green onions, and serve.

Double the batch, it reheats better than it cooks fresh.

Save this for meal-prep Sunday.

10/26/2026

32g of plant protein in one bowl.

This Italian Sausage Soup packs some serious nutrition with protein mainly from the hearty Italian sausage and the addition of nutrient-rich spinach. It's great for meal prep or a post-workout meal to help with muscle recovery.

Here's how it comes together:
- 1 pound Italian sausage
- 1 onion, diced
- 2 cloves garlic, minced
- 3 carrots, sliced
- 2 celery stalks, sliced
- 1 bell pepper, diced
- 1 can (14.5 ounces) diced tomatoes
- 4 cups chicken or vegetable broth
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 2 cups spinach or kale
- Grated Parmesan cheese for serving

1. Cook the Italian sausage in a large pot over medium heat until browned.
2. Add the onion and garlic; sauté until the onion is translucent.
3. Stir in the carrots, celery, and bell pepper; cook for another 5 minutes.
4. Add the diced tomatoes, broth, Italian seasoning, salt, and pepper; bring to a simmer.
5. Reduce heat and simmer for about 20 minutes until the vegetables are tender.
6. Stir in the spinach or kale; cook for an additional 5 minutes.
7. Serve hot, topped with grated Parmesan cheese if desired.

Use a fresh mix of spices to amp up the flavor profile.

Save this for meal-prep Sunday.

10/26/2026

32g of plant protein in one bowl.

This One Pan Italian Sausage Gnocchi is not just delicious, it packs a solid protein punch thanks to the Italian sausage and heavy cream. It’s a satisfying meal post-workout or for those busy evenings when meal prep is key.

Here's how it comes together:
- 1 pound Italian sausage
- 1 package (16 oz) gnocchi
- 1 can (14.5 oz) diced tomatoes
- 1 cup heavy cream
- 1 cup spinach
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Grated Parmesan cheese for serving

1. Heat olive oil in a large skillet over medium heat.
2. Add the Italian sausage and cook until browned, breaking it apart.
3. Stir in the diced tomatoes (with juice), heavy cream, and garlic powder.
4. Add the gnocchi and bring to a simmer.
5. Cook for about 5-7 minutes, until the gnocchi is tender.
6. Stir in the spinach and cook until wilted.
7. Season with salt and pepper to taste, then serve topped with Parmesan cheese.

Double the batch; it reheats better than it cooks fresh.

Save this for meal-prep Sunday.

10/26/2026

Cheap, filling, and ready for five lunches

The quinoa and black beans provide the main protein, while corn and avocado add carbs and satisfying fats. This is a solid make-ahead option for busy training weeks, especially when you need lunch ready after a session. 🌱💪

Here's how it comes together:

Ingredients:
- 1 cup quinoa
- 1 can black beans, drained and rinsed
- 1 cup corn
- 1 red bell pepper, diced
- 1 avocado, sliced
- 1 cup cherry tomatoes, halved
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- Salt and pepper to taste

1. Cook the quinoa according to the package instructions.
2. Let the quinoa cool.
3. Combine the black beans, corn, bell pepper, and tomatoes in a large bowl.
4. Stir in the lime juice, cilantro, salt, and pepper.
5. Divide the quinoa among meal prep containers.
6. Top with the bean mixture and sliced avocado.
7. Refrigerate for up to 5 days.

Add the avocado fresh if you want it to stay bright and firm.

Save this for meal-prep Sunday. 🥑

10/26/2026

32g of plant protein in one bowl.

This Best Sausage Gravy is packed with protein from the breakfast sausage and serves up comfort just when you need it. It’s post-workout ready and meal prep friendly, perfect for busy days or a hearty breakfast.

Here's how it comes together:
- 1 pound breakfast sausage
- 1/4 cup all-purpose flour
- 2 cups milk
- Salt and pepper to taste
- Biscuits (for serving)

1. Cook the breakfast sausage in a skillet over medium heat until browned.
2. Sprinkle the flour over the sausage and stir to combine, cooking for 1-2 minutes.
3. Gradually whisk in the milk, ensuring there are no lumps.
4. Continue cooking, stirring constantly, until gravy thickens (about 5-7 minutes).
5. Season with salt and pepper to taste.
6. Serve hot over biscuits.

Double the batch; it reheats better than it cooks fresh.

Save this for meal-prep Sunday.

Patricia's Classic Kitchen

10/27/2026

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10/26/2026

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