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 white and green parts.
•Cut corn kernels off the cob.
•Heat pan over medium-high heat, add a small amount of milk to deglaze as a light sauce base.
•Add garlic and white parts of green onions, cook 1 minute until fragrant.
•Add shrimp in a single layer, cook 2 minutes per side until pink and curled.
•Add corn kernels and splash of water, cook 2 minutes.
•Add spinach and toss until wilted, about 1 minute.
•Garnish with green onion tops and serve immediately.
Macros: 310 kcal, 34g protein

Tue — Air Fryer Salmon with Roasted 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 potato cubes with salt and minced garlic, place in air fryer basket.
•Air fry sweet potatoes for 10 minutes, shaking halfway.
•Add Brussels sprouts to basket, season with salt, air fry another 8 minutes.
•Season salmon portions with salt, place in air fryer on top of vegetables.
•Air fry everything together for 7-8 minutes until salmon flakes easily.
•Serve salmon over the roasted vegetables.
Macros: 480 kcal, 42g protein

Wed — Creamy Risotto with Grass-Fed Ground Beef and Grape Tomatoes (dinner)
simmer
•Dice Vidalia onion and mince garlic.
•Brown ground beef in a large pan over medium-high heat, season with salt, breaking apart. Remove and set aside.
•In same pan, sauté onion until translucent, about 4 minutes.
•Add garlic and cook 1 minute.
•Add risotto rice and toast 2 minutes, stirring constantly.
•Add warm water one ladle at a time, stirring frequently and waiting until each addition is absorbed before adding more. Continue for 18-20 minutes.
•Halve grape tomatoes and stir in with the cooked beef in the last 5 minutes.
•Remove from heat, stir in shredded mozzarella until melted and creamy.
•Adjust salt to taste and serve hot.
Macros: 560 kcal, 38g protein

Thu — Chicken Thigh Fajita Bowls with Multi-Peppers and Jalapeño (dinner)
sauté
•Slice chicken thighs into strips and season with salt.
•Slice all peppers and onion into thin strips, mince garlic and jalapeño.
•Heat pan over high heat, cook chicken strips 4-5 minutes per side until cooked through. Remove and rest.
•In same pan, add onions and peppers, cook 5-6 minutes until slightly charred.
•Add garlic and jalapeño, cook 1 minute.
•Add diced tomatoes with green chiles, stir and simmer 3 minutes.
•Slice rested chicken and return to pan, toss to combine.
•Serve topped with fresh cilantro and a dollop of Greek yogurt as sour cream substitute.
Macros: 390 kcal, 44g protein

Fri — Cold Smoked Salmon and Aged Cheese Charcuterie Plate with Salami (lunch)
no-cook assembly
•Arrange romaine leaves as a base on a large board or plate.
•Layer cold smoked salmon on one section of the board.
•Fan out salami slices in another section.
•Slice or crumble aged cheese and place specialty cheese on board.
•Add grape tomatoes and sliced green onions throughout.
•Mix Greek yogurt with a pinch of salt to create a simple dip.
•Arrange pretzel slims on the side for dipping.
•Serve immediately or refrigerate up to 1 hour before serving.
Macros: 420 kcal, 32g protein

Sat — Peach and Spinach Salad with Mozzarella and Green Onion (lunch)
no-cook assembly
•Wash and chop romaine hearts into bite-sized pieces.
•Combine romaine and flat leaf spinach in a large bowl.
•Slice peaches into thin wedges and halve grape tomatoes.
•Slice green onions and tear fresh mozzarella into pieces.
•Add peaches, tomatoes, green onions, and mozzarella to greens.
•Chop cilantro and scatter over salad.
•Season with a pinch of salt.
•Drizzle with premium dressing and toss gently to combine just before serving.
Macros: 280 kcal, 16g protein

Sun — Overnight Oats with Peach, Greek Yogurt and Kefir (breakfast)
no-cook assembly
•Add oats to two mason jars or bowls, splitting evenly.
•Pour kefir and whole milk over oats, stirring to combine.
•Add a small pinch of salt to each jar.
•Top each with Greek yogurt, spreading evenly.
•Dice half the peach per jar and layer on top.
•Cover and refrigerate overnight or at least 4 hours.
•In the morning, stir contents, add a splash more milk if too thick.
•Top with remaining fresh peach slices and serve cold.
Macros: 340 kcal, 22g protein