Weekly plan
weekly · draft

Mon — Garlic Herb Salmon with Sautéed Spinach (dinner)
pan-sear
•Pat salmon portions dry and season both sides with salt, cumin, and garlic powder.
•Heat pan over medium-high heat and add a small amount of water to prevent sticking or use any residual fat from the salmon skin.
•Sear salmon skin-side up for 4 minutes, flip and cook another 3-4 minutes until cooked through.
•Remove salmon and in the same pan, add minced garlic and sliced green onions, cook 1 minute.
•Add spinach and grape tomatoes, toss until spinach wilts, about 2 minutes.
•Season with salt and plate spinach mixture alongside salmon.
Macros: 420 kcal, 48g protein

Tue — Shrimp and Sweet Corn Risotto (dinner)
stovetop simmer
•Dice Vidalia onion and mince garlic. Cut corn kernels off the cob.
•In a large pot over medium heat, sauté onion with a splash of water until translucent, about 4 minutes.
•Add garlic and cook 1 minute more.
•Add risotto rice and toast for 2 minutes, stirring constantly.
•Add water one cup at a time, stirring frequently and allowing each addition to absorb before adding the next.
•After 15 minutes, stir in corn kernels and continue adding water and stirring.
•Once risotto is creamy and al dente, season shrimp with salt, garlic powder, and oregano.
•In a separate pan, cook shrimp 2 minutes per side until pink.
•Fold mozzarella into risotto, top with shrimp and fresh cilantro.
Macros: 520 kcal, 38g protein

Wed — Air Fryer Chicken Thigh Fajita Bowls (dinner)
air fry
•Mix chili powder, cumin, garlic powder, oregano, and salt together.
•Coat chicken thighs in spice blend and let sit 10 minutes.
•Air fry chicken thighs at 400°F for 18-20 minutes, flipping halfway, until internal temp reaches 165°F.
•While chicken cooks, slice peppers and onions into strips, mince jalapeno and garlic.
•Sauté peppers, onions, jalapeno, and garlic in a pan over medium-high heat with a splash of water for 6-8 minutes until tender and slightly charred.
•Slice rested chicken thighs and serve over pepper mixture.
•Top with halved grape tomatoes and fresh cilantro.
Macros: 380 kcal, 42g protein

Thu — Ground Beef and Diced Tomato Italian Pasta (dinner)
stovetop boil and simmer
•Bring a large pot of salted water to boil and cook pasta according to package directions. Drain and set aside.
•In a large pan over medium-high heat, brown ground beef, breaking it apart, until fully cooked. Drain excess fat.
•Add diced onion and minced garlic to the beef, cook 3 minutes until softened.
•Pour in diced tomatoes with green chiles and season with oregano, chili powder, garlic powder, and salt.
•Simmer sauce for 8-10 minutes, stirring occasionally.
•Stir in spinach and cook until wilted, about 2 minutes.
•Toss drained pasta into the sauce until well coated.
•Serve topped with shredded mozzarella.
Macros: 560 kcal, 38g protein

Fri — Air Fryer Brussels Sprouts and Sweet Potato Hash with Fried Egg-Style Shrimp (breakfast)
air fry
•Peel and cube sweet potatoes into 1-inch pieces. Halve Brussels sprouts.
•Toss sweet potatoes and Brussels sprouts with salt, cumin, and garlic powder.
•Air fry vegetables at 390°F for 20-22 minutes, shaking basket halfway through, until caramelized and tender.
•Season shrimp with chili powder, garlic powder, and salt.
•In a pan over medium-high heat, cook shrimp with minced garlic 2 minutes per side until pink and cooked through.
•Combine hash vegetables in a serving bowl, top with shrimp.
•Garnish with sliced green onions.
Macros: 340 kcal, 30g protein

Sat — Peach and Romaine Salad with Cold Smoked Salmon and Aged Cheese (lunch)
no-cook assembly
•Chop romaine hearts into bite-sized pieces and place in a large bowl.
•Slice peaches and halve grape tomatoes, add to bowl.
•Flake cold smoked salmon into large pieces over the salad.
•Shave or crumble aged cheese over the top.
•Thinly slice green onions and scatter over salad with fresh cilantro.
•Dust with a pinch of cumin and salt.
•Drizzle with premium dressing and toss gently before serving.
Macros: 310 kcal, 26g protein

Sun — Greek Yogurt Oat Bowl with Peach and Oats (breakfast)
stovetop simmer
•Combine oats, whole milk, water, and a pinch of salt in a small pot over medium heat.
•Cook oats, stirring frequently, for 5-7 minutes until creamy and thickened to desired consistency.
•While oats cook, dice peaches into small chunks.
•Spoon cooked oats into two bowls.
•Top each bowl with a generous scoop of Greek yogurt.
•Arrange diced peach pieces over the yogurt and oats.
•Serve immediately while oats are warm.
Macros: 380 kcal, 22g protein