Weekly plan
weekly · draft

Mon — Greek Yogurt Peach Parfait with Oats (breakfast)
no-cook
•Slice peaches and set aside.
•Layer Greek yogurt in two bowls or glasses.
•Add a layer of Brekki oats on top of yogurt.
•Top with sliced peaches and drizzle with honey.
•Serve immediately or refrigerate overnight for softer oats.
Macros: 320 kcal, 18g protein

Mon — Shrimp & Sweet Corn Cilantro Bowl (lunch)
pan
•Peel and devein shrimp if needed, pat dry and season with salt and pepper.
•Heat olive oil in pan over medium-high heat, add minced garlic and cook 30 seconds.
•Add shrimp to pan and cook 2 minutes per side until pink; remove and set aside.
•Cut corn kernels off cob and add to same pan with butter, cook 3-4 minutes.
•Halve grape tomatoes and add to pan, cook 2 more minutes.
•Return shrimp to pan, toss everything together.
•Garnish with chopped cilantro and sliced green onions before serving.
Macros: 280 kcal, 28g protein

Mon — Air Fryer Brussels Sprout Chips (snack)
air fry
•Preheat air fryer to 375°F.
•Pull outer leaves off Brussels sprouts and toss with olive oil, minced garlic, and salt.
•Spread in a single layer in air fryer basket.
•Air fry for 8-10 minutes shaking halfway until crispy.
•Let cool slightly before serving.
Macros: 95 kcal, 4g protein

Tue — Cold Smoked Salmon and Spinach Scrambled Eggs (breakfast)
pan
•Whisk eggs with milk, salt, and pepper in a bowl.
•Mince garlic clove finely.
•Melt butter in a pan over medium heat and sauté garlic for 30 seconds.
•Add spinach and cook until wilted, about 1 minute.
•Pour in egg mixture and stir gently with a spatula until soft curds form.
•Fold in torn pieces of cold smoked salmon just before eggs fully set.
•Serve immediately.
Macros: 310 kcal, 28g protein

Tue — Fajita Chicken & Multi-Pepper Rice Bowls (lunch)
pan
•Cook rice in pot with 3 cups water and a pinch of salt until fluffy; set aside.
•Slice peppers and onion into thin strips, mince garlic.
•Heat olive oil in pan over medium-high, sauté onion and peppers 5-6 minutes.
•Add garlic and cumin, cook 1 more minute.
•Slice or shred fajita chicken and add to pan, heat through 3 minutes.
•Serve chicken and pepper mixture over rice.
•Top with fresh chopped cilantro.
Macros: 420 kcal, 34g protein

Tue — Salami and Mozzarella Skewers with Grape Tomatoes (snack)
no-cook
•Cut mozzarella into bite-sized cubes.
•Fold salami slices in half.
•Thread salami, mozzarella, and grape tomatoes onto small skewers or toothpicks.
•Sprinkle lightly with salt and serve.
Macros: 210 kcal, 14g protein

Wed — Sweet Potato Hash with Eggs and Green Onions (breakfast)
pan
•Peel and dice sweet potatoes into small cubes.
•Dice multi-pepper and slice green onions, mince garlic.
•Heat olive oil in a large pan over medium-high heat.
•Add sweet potatoes and cook for 10 minutes, stirring occasionally until golden.
•Add peppers and garlic, cook 3 more minutes.
•Create four wells in the hash and crack an egg into each.
•Cover pan and cook until eggs reach desired doneness, about 4 minutes.
•Top with sliced green onions and serve.
Macros: 380 kcal, 16g protein

Wed — Salmon & Spinach Risotto (lunch)
pot
•Season salmon with salt and pepper, pan-sear in olive oil 3-4 minutes per side; flake and set aside.
•In same pot, melt butter and sauté diced onion and minced garlic 3 minutes.
•Add risotto rice and stir to coat, toast 1 minute.
•Add warm water one cup at a time, stirring constantly and letting each addition absorb before adding more, about 18-20 minutes total.
•Stir in spinach in the last 2 minutes until wilted.
•Fold in flaked salmon and grated aged cheese.
•Adjust seasoning and serve immediately.
Macros: 490 kcal, 32g protein

Wed — Sweet Potato Air Fryer Wedges with Greek Yogurt Dip (snack)
air fry
•Preheat air fryer to 400°F.
•Slice sweet potatoes into wedges, toss with olive oil and salt.
•Air fry for 15-18 minutes flipping halfway until golden and tender.
•Mix Greek yogurt with minced cilantro and finely diced jalapeño for dip.
•Serve wedges warm alongside dip.
Macros: 175 kcal, 6g protein

Thu — Savory Oatmeal with Spinach, Egg and Aged Cheese (breakfast)
stove
•Bring water and salt to a boil in a pot.
•Stir in oats and reduce heat to medium, cook 5 minutes stirring occasionally.
•Stir in spinach until wilted.
•Meanwhile, fry eggs in a separate pan to desired doneness.
•Divide oatmeal into two bowls and top each with shredded aged cheese.
•Place a fried egg on top of each bowl.
•Garnish with sliced green onions and black pepper.
Macros: 350 kcal, 20g protein

Thu — Air Fryer Brussels Sprout & Sweet Potato Grain Bowl (lunch)
air fryer
•Cube sweet potatoes and halve Brussels sprouts; toss with olive oil, salt, and pepper.
•Air fry sweet potatoes at 400°F for 12 minutes, shaking halfway through.
•Add Brussels sprouts to air fryer and cook an additional 10 minutes until caramelized.
•Halve grape tomatoes and mince garlic.
•Mix Greek yogurt with minced garlic and a pinch of salt to make a dressing.
•Arrange spinach in bowls, top with roasted vegetables and tomatoes.
•Drizzle with yogurt dressing or premium dressing of choice.
Macros: 310 kcal, 12g protein

Thu — Peach and Aged Cheese Bites with Kettle Chips (snack)
no-cook
•Slice peaches into thin wedges.
•Slice aged cheese into small pieces.
•Pair one peach slice with one piece of cheese.
•Garnish with thinly sliced green onions.
•Serve alongside kettle chips.
Macros: 220 kcal, 9g protein

Fri — Salami and Mozzarella Breakfast Flatbread (breakfast)
air fryer
•Preheat air fryer to 375°F.
•Brush each tortilla lightly with olive oil.
•Layer sliced mozzarella on each tortilla.
•Add salami slices and halved grape tomatoes.
•Top with fresh spinach leaves.
•Air fry one at a time for 5 to 6 minutes until edges are crispy and cheese is melted.
•Slice and serve warm.
Macros: 390 kcal, 22g protein

Fri — Grass-Fed Beef & Diced Tomato Green Chile Pasta (lunch)
stove
•Boil salted water in pot, cook pasta according to package directions; reserve 0.5 cup pasta water.
•Dice onion, mince garlic, and finely chop jalapeño.
•Heat olive oil in pan over medium-high, cook onion 3 minutes until softened.
•Add garlic and jalapeño, cook 1 minute, then add ground beef.
•Brown beef completely, breaking it apart, about 6-7 minutes; drain excess fat.
•Add diced tomatoes with green chile, simmer 5 minutes.
•Toss drained pasta into sauce with a splash of pasta water; top with shredded mozzarella.
Macros: 520 kcal, 38g protein

Fri — Cold Smoked Salmon and Cream Cheese Pretzel Slims (snack)
no-cook
•Mix Greek yogurt with sliced green onions and a pinch of salt as a spread.
•Spread a thin layer onto each pretzel slim.
•Top with a small piece of cold smoked salmon.
•Arrange on a plate and serve immediately.
Macros: 155 kcal, 13g protein

Sat — Kefir Oat Smoothie Bowl with Peach and Apple (breakfast)
no-cook
•Pour kefir into two bowls.
•Stir in oats and let sit 2 minutes to soften slightly.
•Slice peaches and apple thinly.
•Arrange fruit on top of the kefir oat base.
•Drizzle with honey and serve.
Macros: 290 kcal, 12g protein

Sat — Smoked Salmon & Salami Romaine Wraps (lunch)
pan
•Separate large romaine leaves to use as wrap shells.
•Mix Greek yogurt with minced garlic, lemon juice, and salt to make a creamy spread.
•Halve grape tomatoes and slice green onions.
•Lay out romaine leaves and spread a thin layer of yogurt mixture on each.
•Layer slices of smoked salmon and salami onto each leaf.
•Add specialty cheese crumbles, tomatoes, and green onions.
•Roll or fold romaine leaves and serve immediately.
Macros: 260 kcal, 22g protein

Sat — Spinach and Grape Tomato Mini Frittata Bites (snack)
pan
•Preheat oven to 375°F or use air fryer at 350°F with silicone muffin molds.
•Sauté spinach and minced garlic in a pan with olive oil for 2 minutes.
•Whisk eggs with salt, fold in spinach, halved tomatoes, and shredded mozzarella.
•Pour into greased muffin molds filling three-quarters full.
•Bake 12-15 minutes until set and lightly golden.
Macros: 165 kcal, 14g protein

Sun — Shrimp and Corn Scramble with Cilantro (breakfast)
pan
•Peel and devein shrimp, pat dry and season with salt and pepper.
•Mince garlic and finely dice jalapeno, removing seeds for less heat.
•Heat olive oil in a pan over medium-high heat.
•Add shrimp and cook 1 minute per side until pink, then remove and set aside.
•In the same pan sauté garlic and jalapeno for 30 seconds.
•Add corn and cook 2 minutes.
•Whisk eggs, pour into pan and scramble gently.
•Chop cooked shrimp and fold into eggs just before fully set.
•Garnish with fresh cilantro and serve.
Macros: 300 kcal, 30g protein

Sun — Chicken Thigh & Jalapeño Sweet Potato Tacos (lunch)
air fryer
•Cube sweet potatoes and toss with 1 tbsp olive oil, cumin, salt; air fry at 390°F for 14 minutes.
•Season chicken thighs with salt, pepper, and remaining olive oil.
•Air fry chicken thighs at 400°F for 18-20 minutes, flipping halfway, until internal temp reaches 165°F.
•Slice jalapeños and multi-pepper into thin rings.
•Mix Greek yogurt with minced garlic and chopped cilantro for a crema.
•Slice rested chicken thighs into strips.
•Warm tortillas in pan, then fill with chicken, sweet potato, peppers, and drizzle of crema.
Macros: 450 kcal, 36g protein

Sun — Oat and Peach Yogurt Parfait Cups (snack)
no-cook
•Dice peach into small chunks.
•Mix Greek yogurt with milk and honey until smooth.
•Layer oats into the bottom of two cups.
•Spoon yogurt mixture over oats.
•Top with diced peaches and serve.
Macros: 195 kcal, 15g protein