# 🗓️ Weekly plan

**Period:** weekly · **Status:** draft

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## Mon — Greek Yogurt Parfait with Peaches _(breakfast)_

> no-cook assembly

1. Dice peaches into bite-sized chunks.
2. Spoon Greek yogurt into two bowls.
3. Layer diced peaches over yogurt.
4. Top with dry Brekki oats for crunch.
5. Drizzle a splash of whole milk to loosen if desired and serve immediately.

**Macros:** 310 kcal · 22g protein · 42g carbs · 4g fat · 2 servings

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## Mon — Grass-Fed Beef & Sweet Corn Taco Bowl _(lunch)_

> stovetop

1. Dice Vidalia onion, mince garlic and jalapeño.
2. Heat olive oil in a pan over medium-high heat and sauté onion until translucent, about 3 minutes.
3. Add garlic and jalapeño, cook 1 minute more.
4. Add ground beef, season with salt, cumin, and chili powder. Brown fully, about 8 minutes.
5. Stir in diced tomatoes with green chiles and simmer 5 minutes.
6. Cut corn from the cob and add to the pan, cook 2 more minutes.
7. Serve over chopped romaine, topped with halved grape tomatoes and fresh cilantro.

**Macros:** 420 kcal · 32g protein · 28g carbs · 20g fat · 2 servings

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## Mon — Air Fryer Brussels Sprout Chips _(snack)_

> air fry

1. Preheat air fryer to 375°F.
2. Peel outer leaves off Brussels sprouts and spread them on a plate.
3. Toss leaves with olive oil, minced garlic, and salt.
4. Air fry in a single layer for 5-7 minutes until crispy, shaking halfway through.
5. Let cool slightly before serving.

**Macros:** 95 kcal · 3g protein · 10g carbs · 5g fat · 2 servings

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## Tue — Smoked Salmon and Spinach Scramble _(breakfast)_

> pan

1. Crack 4 eggs into a bowl, add milk, whisk well and season with salt.
2. Heat olive oil in a pan over medium heat.
3. Sauté minced garlic and sliced green onions for 1 minute.
4. Add spinach and wilt for 1 minute.
5. Pour in egg mixture and scramble gently until just set.
6. Fold in torn smoked salmon pieces and remove from heat.
7. Serve immediately.

**Macros:** 290 kcal · 28g protein · 4g carbs · 17g fat · 2 servings

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## Tue — Garlic Shrimp & Spinach Risotto _(lunch)_

> stovetop

1. Bring water to a simmer in a small pot and keep warm.
2. In a large pan, heat olive oil over medium heat. Sauté minced garlic 1 minute.
3. Add risotto rice, stir to coat, toast 2 minutes.
4. Add warm water one ladle at a time, stirring constantly and waiting until absorbed before adding more, about 20 minutes total.
5. Stir in whole milk, butter, and mozzarella until creamy.
6. Fold in spinach and cook until wilted.
7. In a separate pan, sauté shrimp with olive oil, salt, and garlic until pink, about 3 minutes per side.
8. Serve shrimp over risotto, garnished with sliced green onions.

**Macros:** 480 kcal · 35g protein · 48g carbs · 14g fat · 2 servings

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## Tue — Cold Smoked Salmon & Mozzarella Bites _(snack)_

> no-cook assembly

1. Slice mozzarella into bite-sized rounds.
2. Cut cold smoked salmon into small pieces.
3. Halve the grape tomatoes.
4. Layer mozzarella, smoked salmon, and a tomato half on each piece.
5. Top with fresh cilantro leaves and a pinch of salt.

**Macros:** 160 kcal · 16g protein · 4g carbs · 9g fat · 2 servings

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## Wed — Sweet Potato Breakfast Hash with Egg _(breakfast)_

> pan

1. Peel and dice sweet potato into small cubes.
2. Dice peppers and onion; mince garlic.
3. Heat oil in a large pan over medium-high heat.
4. Add sweet potato and cook 8 minutes, stirring occasionally.
5. Add peppers, onion, and garlic; cook 5 more minutes until tender.
6. Season with salt.
7. Create wells in the hash and crack eggs into them.
8. Cover and cook 3-4 minutes until eggs are set to your liking.
9. Serve directly from pan.

**Macros:** 370 kcal · 16g protein · 44g carbs · 14g fat · 2 servings

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## Wed — Air Fryer Salmon with Roasted Brussels Sprouts & Sweet Potato _(lunch)_

> air fry

1. Preheat air fryer to 400°F.
2. Cube sweet potatoes and halve Brussels sprouts. Toss with olive oil, minced garlic, salt, and pepper.
3. Air fry vegetables for 15 minutes, shaking halfway through.
4. Season salmon portions with paprika, salt, and pepper. Brush with olive oil.
5. Add salmon to air fryer and cook alongside vegetables for an additional 8–10 minutes until salmon flakes easily.
6. Plate salmon over vegetables and serve immediately.

**Macros:** 510 kcal · 42g protein · 32g carbs · 22g fat · 2 servings

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## Wed — Sweet Potato Air Fryer Rounds _(snack)_

> air fry

1. Slice sweet potato into 1/4-inch rounds.
2. Toss rounds with olive oil, salt, and pepper.
3. Air fry at 390°F for 12-15 minutes, flipping halfway, until golden and tender.
4. Let cool 2 minutes before serving.

**Macros:** 120 kcal · 2g protein · 22g carbs · 3g fat · 2 servings

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## Thu — Overnight Oats with Kefir and Peach _(breakfast)_

> no-cook

1. Combine oats, kefir, and milk in a jar or bowl and stir well.
2. Cover and refrigerate overnight or at least 4 hours.
3. In the morning, dice the peach.
4. Stir oats, top with diced peach, and serve cold.

**Macros:** 340 kcal · 18g protein · 52g carbs · 7g fat · 2 servings

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## Thu — Fajita Chicken & Multi-Pepper Wrap with Greek Yogurt Sauce _(lunch)_

> stovetop

1. Slice peppers and onion into strips. Mince garlic.
2. Heat olive oil in a pan over high heat. Add peppers and onion, cook until charred at edges, about 6 minutes.
3. Add sliced fajita chicken and garlic, season with cumin and salt. Heat through, 3–4 minutes.
4. Mix Greek yogurt with chopped cilantro, a pinch of salt, and minced garlic for sauce.
5. Warm tortillas in the pan 30 seconds each side.
6. Assemble wraps with chicken and pepper mixture, fresh spinach, and a drizzle of yogurt sauce.
7. Roll tightly and serve immediately.

**Macros:** 390 kcal · 36g protein · 34g carbs · 11g fat · 2 servings

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## Thu — Salami & Aged Cheese Snack Board _(snack)_

> no-cook assembly

1. Arrange sliced salami and chunks of aged cheese on a small board or plate.
2. Add pretzel slims alongside.
3. Fill gaps with grape tomatoes.
4. Serve immediately as a quick snack.

**Macros:** 280 kcal · 13g protein · 18g carbs · 17g fat · 2 servings

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## Fri — Mozzarella and Tomato Breakfast Toast _(breakfast)_

> pan

1. Toast bread slices until golden.
2. Heat olive oil in a pan over medium heat.
3. Add minced garlic and halved grape tomatoes; cook 2 minutes.
4. Add spinach and wilt for 1 minute; season with salt.
5. Lay sliced mozzarella over toast.
6. Spoon tomato and spinach mixture over mozzarella.
7. Serve open-faced immediately.

**Macros:** 320 kcal · 14g protein · 38g carbs · 12g fat · 2 servings

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## Fri — Cold Smoked Salmon & Specialty Cheese Flatbread _(lunch)_

> stovetop

1. Brush tortillas lightly with olive oil and toast in a dry pan over medium heat until golden and crisp, about 2 minutes per side.
2. Mix Greek yogurt with minced garlic and a pinch of salt as a spread.
3. Spread yogurt mixture over each flatbread.
4. Layer slices of cold smoked salmon, crumbled specialty cheese, and shaved aged cheese.
5. Top with halved grape tomatoes, sliced green onions, and shredded romaine.
6. Drizzle with premium dressing and serve open-faced.

**Macros:** 350 kcal · 28g protein · 22g carbs · 16g fat · 2 servings

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## Fri — Greek Yogurt Peach Parfait _(snack)_

> no-cook assembly

1. Dice peach into small chunks.
2. Spoon Greek yogurt into two small cups or bowls.
3. Top each with diced peach and a sprinkle of oats.
4. Drizzle with honey and serve immediately.

**Macros:** 155 kcal · 13g protein · 22g carbs · 1g fat · 2 servings

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## Sat — Savory Oat Bowl with Egg and Green Onion _(breakfast)_

> stove

1. Bring water to a boil in a pot and add oats with salt.
2. Cook oats 5 minutes, stirring occasionally, until creamy.
3. Meanwhile, fry eggs in a pan with olive oil to your preference.
4. Divide oats into two bowls.
5. Top each with a fried egg, shredded aged cheese, and sliced green onions.
6. Serve hot.

**Macros:** 350 kcal · 19g protein · 38g carbs · 13g fat · 2 servings

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## Sat — Chicken Thigh & Italian Pasta with Spinach and Grape Tomatoes _(lunch)_

> stovetop

1. Boil salted water in a large pot and cook pasta to al dente per package instructions. Reserve 0.5 cup pasta water before draining.
2. Season chicken thighs with salt, pepper, and Italian seasoning.
3. Heat olive oil in a pan over medium-high heat. Sear chicken thighs 6–7 minutes per side until cooked through. Rest and slice.
4. In the same pan, sauté minced garlic 1 minute. Add grape tomatoes and cook until blistered, 3 minutes.
5. Add spinach and toss until wilted.
6. Add drained pasta and reserved pasta water. Toss to combine.
7. Top with sliced chicken and shredded mozzarella. Serve immediately.

**Macros:** 550 kcal · 45g protein · 52g carbs · 16g fat · 2 servings

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## Sat — Spicy Corn & Jalapeño Salsa with Kettle Chips _(snack)_

> stove

1. Cut corn kernels off the cob and toast in a dry pan over medium heat for 3-4 minutes.
2. Dice jalapeño, halve grape tomatoes, and chop green onions and cilantro.
3. Combine corn, jalapeño, tomatoes, green onions, and cilantro in a bowl.
4. Add lime juice and salt; toss to combine.
5. Serve with kettle chips for dipping.

**Macros:** 175 kcal · 3g protein · 28g carbs · 6g fat · 2 servings

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## Sun — Air Fryer Sweet Potato and Egg Breakfast Cups _(breakfast)_

> air fryer

1. Preheat air fryer to 375°F.
2. Slice sweet potato into thin rounds and lightly coat with olive oil and salt.
3. Air fry sweet potato rounds 8 minutes, flipping halfway.
4. Layer sweet potato rounds in two small ramekins.
5. Add a few spinach leaves to each ramekin.
6. Crack 2 eggs into each ramekin and top with shredded mozzarella.
7. Air fry ramekins at 350°F for 6-8 minutes until eggs are just set.
8. Garnish with fresh cilantro and serve.

**Macros:** 330 kcal · 20g protein · 28g carbs · 14g fat · 2 servings

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## Sun — Salami & Mozzarella Chopped Salad with Peach & Romaine _(lunch)_

> no-cook

1. Chop romaine hearts into bite-sized pieces and place in a large bowl.
2. Slice peaches, halve grape tomatoes, and slice green onions. Add to the bowl.
3. Tear or cube mozzarella and add to salad.
4. Slice or fold salami pieces and add to the bowl.
5. Shave aged cheese over the top.
6. Drizzle with premium dressing, season with salt and pepper.
7. Toss gently to combine and garnish with fresh cilantro. Serve immediately.

**Macros:** 370 kcal · 22g protein · 18g carbs · 24g fat · 2 servings

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## Sun — Air Fryer Chicken Meatstick Bites with Spinach Dip _(snack)_

> air fry

1. Slice chicken meatsticks into bite-sized rounds.
2. Air fry at 360°F for 3-4 minutes until warmed and slightly crispy.
3. Meanwhile, finely chop spinach and mince garlic.
4. Mix spinach and garlic into Greek yogurt with a pinch of salt to make a quick dip.
5. Serve warm meatstick bites alongside the spinach yogurt dip.

**Macros:** 130 kcal · 17g protein · 5g carbs · 4g fat · 2 servings

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