Weekly plan
weekly · draft

Mon — Garlic Butter Shrimp with Sweet Corn and Spinach (Dinner)
Sauté
•Peel and devein shrimp if needed, pat dry and season with salt.
•Mince garlic cloves and slice green onions, separating whites from greens.
•Cut corn kernels off the cob.
•Heat pan over medium-high heat, add shrimp and sear 1-2 minutes per side until pink, then remove.
•In the same pan, sauté garlic and green onion whites for 1 minute.
•Add corn kernels and water, cook 3 minutes until corn is tender.
•Add spinach and stir until wilted, about 2 minutes.
•Return shrimp to pan, add milk, stir to combine and heat through.
•Garnish with green onion tops and cilantro before serving.
Macros: 310 kcal, 38g protein

Tue — Air Fryer Salmon with Brussels Sprouts and Sweet Potato (Dinner)
Air Fry
•Preheat air fryer to 400°F.
•Peel and cube sweet potato into 1-inch pieces.
•Halve Brussels sprouts and mince garlic.
•Toss sweet potatoes with salt and air fry for 10 minutes.
•Add Brussels sprouts and garlic to basket, shake to combine, and air fry another 8 minutes.
•Season salmon with salt and place in air fryer basket alongside vegetables.
•Air fry for 8-10 more minutes until salmon flakes easily and reaches 145°F internally.
•Serve salmon over the roasted vegetables.
Macros: 480 kcal, 42g protein

Wed — Creamy Spinach and Roasted Pepper Risotto (Dinner)
Simmer
•Dice Vidalia onion, mince garlic, and slice peppers into strips.
•Heat pan over medium heat, sauté onion until translucent, about 4 minutes.
•Add garlic and peppers, cook another 3 minutes.
•Add risotto rice and stir to coat, toasting for 1-2 minutes.
•Begin adding warm salted water one ladle at a time, stirring constantly and waiting until absorbed before adding more.
•Continue this process for 18-20 minutes until rice is al dente and creamy.
•Stir in spinach until wilted, then add milk and mozzarella.
•Season with salt, stir until cheese is melted and risotto is creamy.
•Serve immediately topped with additional mozzarella if desired.
Macros: 420 kcal, 16g protein

Thu — Beef and Pepper Fajita Bowl with Jalapeño Rice (Dinner)
Sauté
•Slice peppers and onions into strips, mince garlic and jalapeños, halve grape tomatoes.
•Heat pan over medium-high heat, brown ground beef breaking it apart, season with salt, and cook until no pink remains, about 7 minutes. Drain excess fat.
•Remove beef and in the same pan sauté onions and peppers for 4 minutes.
•Add garlic and jalapeños, cook 1 more minute.
•Return beef to pan, add diced tomatoes, stir to combine and heat through.
•Remove from heat and stir in fresh cilantro.
•Serve bowls topped with a dollop of Greek yogurt as a sour cream substitute.
•Garnish with additional cilantro and green onions.
Macros: 510 kcal, 44g protein

Fri — Italian Pasta with Cold Smoked Salmon and Spinach (Lunch)
Boil
•Bring salted water to a boil in pot and cook pasta according to package directions. Reserve 0.5 cup pasta water before draining.
•While pasta cooks, halve grape tomatoes, mince garlic, and slice green onions.
•In a pan over medium heat, sauté garlic 1 minute, then add grape tomatoes and cook 3 minutes until softened.
•Add milk and reserved pasta water, stir and simmer 2 minutes.
•Add spinach and stir until wilted.
•Toss drained pasta into the pan and combine well.
•Remove from heat and stir in mozzarella until melted.
•Flake cold smoked salmon over the top and garnish with green onions.
•Season with salt and serve immediately.
Macros: 440 kcal, 28g protein

Sat — Air Fryer Chicken Thighs with Roasted Sweet Potato and Peach Salsa (Dinner)
Air Fry
•Preheat air fryer to 390°F.
•Pat chicken thighs dry and season generously with salt.
•Peel and cube sweet potatoes, toss with salt.
•Air fry sweet potatoes for 12 minutes, shaking halfway through.
•Add seasoned chicken thighs to air fryer and cook with sweet potatoes for 18-20 minutes until chicken reaches 165°F internally.
•While chicken cooks, dice peaches and jalapeño, slice green onions, and mince garlic.
•Combine peaches, jalapeño, green onions, garlic, and cilantro in a bowl to make salsa. Season with salt.
•Serve chicken thighs alongside sweet potatoes topped generously with fresh peach salsa.
Macros: 390 kcal, 36g protein

Sun — Greek Yogurt Oat Bowl with Peach and Aged Cheese (Breakfast)
Simmer
•Combine oats, milk, water, and a pinch of salt in a pot over medium heat.
•Bring to a gentle simmer, stirring frequently for 5-7 minutes until oats are creamy and have absorbed most of the liquid.
•While oats cook, slice peaches into thin wedges.
•Divide cooked oats into two bowls.
•Top each bowl with a generous scoop of Greek yogurt.
•Arrange fresh peach slices on top.
•Crumble or shave aged cheese over each bowl for a savory-sweet contrast.
•Serve immediately while oats are warm.
Macros: 360 kcal, 22g protein