# 🗓️ Weekly plan

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

---

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

> no-cook

1. Slice peaches into bite-sized chunks.
2. Spoon Greek yogurt into two bowls.
3. Top with sliced peaches and oats.
4. Drizzle honey over each bowl and serve immediately.

**Macros:** 320 kcal · 18g protein · 48g carbs · 4g fat · 2 servings

---

## Mon — Grass-Fed Beef & Sweet Corn Stuffed Peppers _(lunch)_

> stovetop + oven/air fryer

1. Preheat air fryer to 375°F.
2. Halve peppers lengthwise and remove seeds.
3. Dice onion and mince garlic. Sauté in oil over medium heat on stove for 2 minutes.
4. Add ground beef and cook through, breaking apart, about 7 minutes.
5. Stir in diced tomatoes with green chiles and corn kernels. Season with salt. Simmer 3 minutes.
6. Spoon beef mixture into pepper halves and top with shredded mozzarella.
7. Air fry stuffed peppers for 10–12 minutes until peppers are tender and cheese is bubbly.
8. Garnish with chopped cilantro and serve.

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

---

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

> air fry

1. Preheat air fryer to 375°F.
2. Pull outer leaves off Brussels sprouts and toss in olive oil and salt.
3. Spread leaves in single layer in air fryer basket.
4. Air fry 5-7 minutes until crispy, shaking halfway through.
5. Cool slightly before serving.

**Macros:** 90 kcal · 3g protein · 8g carbs · 6g fat · 2 servings

---

## Tue — Smoked Salmon and Spinach Scrambled Eggs _(breakfast)_

> pan

1. Whisk eggs with milk, salt, and pepper in a bowl.
2. Heat butter in a pan over medium heat and sauté minced garlic for 30 seconds.
3. Add spinach and cook until wilted, about 1 minute.
4. Pour in egg mixture and gently scramble until just set.
5. Fold in smoked salmon pieces off heat and serve warm.

**Macros:** 290 kcal · 28g protein · 3g carbs · 17g fat · 2 servings

---

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

> stovetop

1. Mince garlic and slice green onions.
2. In a pot, melt 1 tbsp butter over medium heat. Add garlic and cook 1 minute.
3. Add risotto rice and stir to coat, toasting for 2 minutes.
4. Add water one ladle at a time, stirring frequently and allowing absorption before adding more, about 20 minutes total.
5. Stir in whole milk and aged cheese in the final 5 minutes.
6. In a separate pan, sauté shrimp in remaining butter with salt for 2–3 minutes per side until pink.
7. Fold spinach into risotto until wilted.
8. Plate risotto, top with shrimp and green onions.

**Macros:** 480 kcal · 36g protein · 52g carbs · 12g fat · 2 servings

---

## Tue — Salami and Mozzarella Bites _(snack)_

> no-cook

1. Slice mozzarella into small cubes.
2. Fold salami slices in half.
3. Skewer salami, mozzarella cube, and grape tomato on toothpick.
4. Sprinkle with a pinch of salt and serve immediately.

**Macros:** 220 kcal · 14g protein · 3g carbs · 17g fat · 2 servings

---

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

> pan

1. Dice sweet potato into small cubes and microwave 3 minutes to par-cook.
2. Dice peppers, onion, and mince garlic.
3. Heat oil in a pan over medium-high heat and cook sweet potato until golden, about 5 minutes.
4. Add peppers, onion, and garlic; cook 3 more minutes.
5. Push hash to the sides and crack eggs into center, cook to desired doneness.
6. Season with salt and pepper and serve directly from pan.

**Macros:** 340 kcal · 16g protein · 38g carbs · 14g fat · 2 servings

---

## Wed — Fajita Chicken & Roasted Sweet Potato Bowl _(lunch)_

> air fryer + pan

1. Peel and cube sweet potatoes into 1-inch pieces. Toss with olive oil and salt.
2. Air fry sweet potatoes at 400°F for 15 minutes, shaking halfway.
3. Slice peppers and jalapeño. In a pan over medium-high heat, sauté peppers until slightly charred, about 5 minutes.
4. Slice fajita chicken into strips and warm in the same pan for 3–4 minutes.
5. Chop romaine and halve grape tomatoes.
6. Assemble bowls: romaine base, sweet potatoes, chicken, peppers, tomatoes.
7. Drizzle with premium dressing and garnish with fresh cilantro.

**Macros:** 410 kcal · 34g protein · 38g carbs · 13g fat · 2 servings

---

## Wed — Peach and Greek Yogurt Parfait _(snack)_

> no-cook

1. Dice peach into bite-sized pieces.
2. Layer Greek yogurt in a cup or bowl.
3. Top with diced peaches and oats.
4. Drizzle with honey and serve chilled.

**Macros:** 185 kcal · 16g protein · 26g carbs · 2g fat · 2 servings

---

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

> no-cook

1. Combine oats, kefir, honey, and cinnamon in a jar or bowl.
2. Stir well to combine, cover, and refrigerate overnight or at least 4 hours.
3. In the morning, slice peaches and layer on top.
4. Stir before eating and enjoy cold.

**Macros:** 310 kcal · 12g protein · 52g carbs · 5g fat · 2 servings

---

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

> pan + stovetop

1. Mix Greek yogurt with minced garlic and a pinch of salt to create a spread.
2. Heat a pan over medium heat with a drizzle of olive oil.
3. Toast each tortilla in the pan for 1–2 minutes per side until lightly golden.
4. Spread yogurt-garlic mixture over each flatbread.
5. Top with specialty cheese, cold smoked salmon slices, spinach, halved grape tomatoes, and sliced green onions.
6. Fold or serve open-faced.
7. Slice and serve immediately.

**Macros:** 360 kcal · 28g protein · 30g carbs · 14g fat · 2 servings

---

## Thu — Sweet Potato Air Fryer Bites _(snack)_

> air fry

1. Peel and cube sweet potato into 1-inch pieces.
2. Toss with olive oil, salt, and garlic powder.
3. Preheat air fryer to 400°F.
4. Air fry 12-15 minutes, shaking basket halfway, until golden and tender.
5. Serve warm.

**Macros:** 140 kcal · 2g protein · 24g carbs · 5g fat · 2 servings

---

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

> pan

1. Toast bread slices in a pan or toaster until golden.
2. Halve grape tomatoes and slice mozzarella.
3. Heat olive oil in a small pan, sauté garlic and spinach for 1 minute.
4. Layer spinach, mozzarella slices, and tomatoes on each toast.
5. Season with salt and pepper and serve immediately.

**Macros:** 280 kcal · 14g protein · 32g carbs · 10g fat · 2 servings

---

## Fri — Chicken Thigh & Brussels Sprouts Sheet Pan Lunch _(lunch)_

> air fryer

1. Halve Brussels sprouts and slice onion into wedges.
2. Toss Brussels sprouts, onion, and garlic cloves with 1 tbsp olive oil and salt.
3. Rub chicken thighs with remaining olive oil, salt, and lemon juice.
4. Air fry chicken thighs at 390°F for 18–20 minutes, flipping once at 10 minutes, until internal temp reaches 165°F.
5. In the last 5 minutes, add Brussels sprouts and onions to a second air fryer tray or cook in batches.
6. Roast vegetables until caramelized and tender.
7. Add grape tomatoes in the final 2 minutes to warm through.
8. Plate chicken alongside roasted vegetables and serve.

**Macros:** 390 kcal · 40g protein · 16g carbs · 18g fat · 2 servings

---

## Fri — Cold Smoked Salmon and Cream Cheese Pretzel Bites _(snack)_

> no-cook

1. Lay pretzel slims flat on a plate.
2. Spread a small amount of specialty cheese on each pretzel.
3. Top each with a small piece of cold smoked salmon.
4. Thinly slice green onions and sprinkle on top.
5. Serve immediately.

**Macros:** 195 kcal · 13g protein · 18g carbs · 8g fat · 2 servings

---

## Sat — Spinach and Egg Breakfast Quesadilla _(breakfast)_

> pan

1. Scramble eggs in a lightly oiled pan over medium heat until just set, season with salt.
2. Add spinach to pan and stir until wilted, about 1 minute.
3. Lay tortillas flat, divide egg and spinach mixture on one half of each tortilla.
4. Top with shredded mozzarella and sliced green onions, fold tortilla over.
5. Cook quesadilla in pan 2 minutes per side until golden and cheese melts.
6. Slice and serve warm.

**Macros:** 360 kcal · 20g protein · 34g carbs · 16g fat · 2 servings

---

## Sat — Italian Pasta with Salami, Spinach & Grape Tomatoes _(lunch)_

> stovetop

1. Bring a large pot of salted water to boil. Cook pasta according to package directions. Reserve 0.5 cup pasta water before draining.
2. While pasta cooks, mince garlic and halve grape tomatoes.
3. In a large pan, heat olive oil over medium heat. Add garlic and cook 1 minute.
4. Add salami slices and cook 2 minutes until edges crisp slightly.
5. Add grape tomatoes, cook 3 minutes until they begin to burst.
6. Toss in drained pasta with a splash of pasta water. Stir well.
7. Fold in spinach until wilted, about 1–2 minutes.
8. Serve topped with torn mozzarella.

**Macros:** 500 kcal · 26g protein · 58g carbs · 18g fat · 2 servings

---

## Sat — Spicy Corn and Spinach Bites _(snack)_

> pan

1. Heat a pan over medium heat with olive oil.
2. Mince jalapeno and add to pan with corn, sauté 3 minutes.
3. Add spinach and cook until wilted, about 2 minutes.
4. Season with salt and stir in shredded aged cheese until melted.
5. Serve warm in small cups or on top of Kettle Chips.

**Macros:** 155 kcal · 7g protein · 14g carbs · 9g fat · 2 servings

---

## Sun — Savory Oat Bowl with Egg and Salami _(breakfast)_

> stove

1. Bring water to a boil in a pot, add oats and salt, cook 5 minutes stirring occasionally.
2. Meanwhile fry eggs in a separate pan to desired doneness.
3. Halve grape tomatoes and slice salami into strips.
4. Divide oats into two bowls and top each with a fried egg, salami, and tomatoes.
5. Grate aged cheese over each bowl, garnish with cilantro, and season with pepper.

**Macros:** 370 kcal · 22g protein · 34g carbs · 16g fat · 2 servings

---

## Sun — Salmon & Peach Romaine Salad with Greek Yogurt Dressing _(lunch)_

> pan + stovetop

1. Season salmon portions with salt. Heat oil in a pan over medium-high heat.
2. Cook salmon skin-side up for 4 minutes, flip and cook another 3–4 minutes until cooked through. Let rest and flake into large chunks.
3. Slice peaches and halve grape tomatoes.
4. Chop romaine and slice green onions.
5. Whisk together Greek yogurt, lemon juice, minced jalapeño, and a pinch of salt for dressing.
6. Toss romaine, peaches, tomatoes, and green onions in a large bowl.
7. Top salad with flaked salmon chunks.
8. Drizzle yogurt dressing over top and garnish with fresh cilantro.

**Macros:** 350 kcal · 38g protein · 18g carbs · 14g fat · 2 servings

---

## Sun — Apple Slices with Aged Cheese and Honey _(snack)_

> no-cook

1. Core and slice apple into thin wedges.
2. Slice aged cheese into thin pieces.
3. Arrange apple slices and cheese on a small plate.
4. Drizzle honey over the top.
5. Garnish with fresh cilantro leaves and serve.

**Macros:** 175 kcal · 7g protein · 20g carbs · 9g fat · 2 servings

---