Welcome to volume 4 of my whole food + high protein meal plans! Here’s what you need to know: each of these meal plans will contain a lunch prep, a breakfast recipe, 4 dinner recipes, and a grocery list. Most of my recipes serve 4, so if your family is bigger than that, you can easily double the recipe!
How this works:
In this meal plan, your lunch prep is the Chicken and Wild Rice Soup. I love this meal prep because it heats up so well and it’s such an easy way to get protein, fiber. and veggies in the middle of the day. Plus it’s delicious. Really delicious.
I prefer to make the meal prep on Monday for dinner and then pack away the leftovers for lunch on Tuesday and Wednesday (so I don’t have to cook twice or eat the same thing every single day for lunch). Then I make a larger meal on Wednesday to have for lunch Thursday and Friday (which I plan for you below). Another option is making the meal prep separate and having it for lunch all week. You do you. You’ll notice I leave one day open (in this case, Friday. But you can use this open night on any day that works best for you!) for whatever you want to do. This could be a leftovers night, staple meal night, pizza night, or eat out night. I refer to this as a Hall Pass!
Monday: Chicken and Wild Rice Soup
Tuesday: Jalapeño Cheddar Protein Bagel Sandwiches
Wednesday: Sweet Potato Black Bean Enchilada Skillet
Thursday: Salmon and Kale Caesar Salad
Friday: Hall Plass
Saturday: Nourish Bowl
Sunday: Leftover option — Nourish Bowl! Or take another Hall Pass😋
Breakfast prep: Blueberry Breakfast Cookies
👇🏼 Keep scrolling down for the downloadable/printable version of the grocery list :)
Chicken and Wild Rice Soup
Serves 6-8
Total time: 45 minutes
Ingredients
2 tbsp olive oil
3-4 chicken breasts
Salt and pepper
4 tbsp butter
4 celery stalks, chopped
4 carrots, peeled and chopped
1 sweet onion, chopped
3 garlic cloves, minced
2 tsp dried thyme
1 tbsp fresh rosemary, chopped
¼ c all-purpose flour
2 quarts chicken bone broth (or regular chicken broth)
1 tsp chicken bouillon
1 c wild rice blend
1 c heavy cream
Instructions
1. In a large cast iron pot, heat 2 tbsp olive oil over medium-high heat. Pat the chicken breasts dry and season all over with salt and pepper. Sear the chicken breasts on both sides, about 4-5 minutes each side. Cook through (165F). Set aside to cool.
2. Add the butter and allow it to melt. Add the celery, carrots, onion, and garlic. Sauté for about 5 minutes, until they’re beginning to soften.
3. Add the thyme, rosemary, and flour. Add some salt and pepper. Mix until all the veggies are coated in flour. Add the chicken broth and bouillon. Add the rice.
4. Bring to a boil and then turn down to a simmer. Cover and cook for 30 minutes.
5. Shred the chicken. I recommend using a stand mixer or hand mixer to make it go faster!
7. When the simmer time has about 5 minutes left, add the chicken to the soup. Mix in the cream. Serve.
Jalapeno Cheddar Protein Bagel Sandwiches
Makes 6 bagels
Total time: 45 minutes
Ingredients
For the bagels:
2 ¼ c all-purpose flour
1 tsp salt
4 tsp baking powder
1 ½ c Greek yogurt (use full fat for tender bagels!)
1 jalapeno, diced, seeds and membranes removed
1/3 c cheddar cheese, freshly shredded (I don’t recommend using pre-shredded cheese from a bag because the added starch that preserves it prevents it from melting as well)
1 egg
For the sandwiches:
Eggs
Turkey bacon
Pepperjack cheese
Instructions
1. Preheat the oven to 350F and line a baking sheet with parchment paper.
2. In a large bowl, add the flour, salt, and baking powder. Whisk until well combined.
3. Add the yogurt, jalapeno, and cheese. Mix with a spatula as much as you can, then switch to your hands when gets really thick. The dough seems dry at first, but as you work the yogurt in, it’ll come together!
4. On a lightly floured surface, split the dough into 6 even portions. Roll into ropes and then connect the ends to create a bagel shape. Place each bagel on the baking sheet, 2+ inches apart.
5. In a small bowl, whisk the egg. Use a brush to egg wash the tops and sides of the bagels.
6. Place in the oven for about, 25 minutes, or until the top starts to look golden. Cool, then serve! Store in an airtight container for 1 week.
7. For the sandwiches, cook the eggs and bacon however you like them best (I’m an over-easy-egg and crispy-but-not-burned bacon kind of girl). Cut the bagel in half and place your cheese on the bottom half. Add the hot eggs and bacon onto the cheese to get it all melty and DIG IN.
Sweet Potato Black Bean Enchilada Skillet
Serves 4-6
Total time: 40 mins
Ingredients
2 large chicken breasts
1 c chicken broth
2 tbsp taco seasoning
1/2 tsp cracked black pepper
2 tbsp avocado oil
2 medium sweet potatoes, peeled and chopped
1 yellow onion, chopped
3 garlic cloves, minced
2 10-oz cans of red enchilada sauce
1 tsp chili powder
1 tsp cumin
1 can black beans, drained and rinsed
5-6 white corn tortillas, chopped into 1-inch squares
1 c shredded Colby jack or Mexican blend cheese
Optional toppings:
Sour cream/Greek yogurt
Avocado
Cilantro
Instructions
1. Place the chicken in your instant pot, along with the chicken broth and seasoning. Pressure cook on high for 10 minutes if cooking from frozen chicken, 7 minutes if cooking from fresh chicken. Allow natural release for 5-10 minutes before releasing pressure. Set aside to rest for a few minutes before shredding.
2. In a large oven-safe skillet, add the avocado oil and sweet potatoes. Cook over medium-high heat for 5 minutes, mixing frequently.
3. Add the onion and garlic (and more oil if needed). Sauté for 3-5 more minutes.
4. Add the enchilada sauce and turn the heat to medium-low. add the chili powder, cumin, black beans, and tortillas. Mix until well-combined. Simmer for 3-5 minutes. While it simmers, add the shredded chicken.
5. Add the cheese. Option to mix in and melt it that way, or you can broil the whole pan in the oven by setting the broiler to low and placing in the oven for 2-4 minutes.
Salmon and Kale Caesar Salad
Serves 4
Total time: 30 minutes (plus 2 hours marinating time)
Ingredients
Salmon
4 6-oz salmon filets
1 tbsp smoked paprika
1/2 tbsp chipotle chili powder
1 lemon, zested and juiced
1 tbsp tamari or low sodium soy sauce
Salt and pepper
Salad
1 can chickpeas, drained
2 tsp chipotle chili powder
1 tsp smoked paprika
6 c kale, chopped or shredded
1 tbsp olive oil
1 c sugar snap peas, chopped
2 c cucumbers, chopped
1 c shredded carrots
1/4 c pumpkin seeds
Dressing
3 tbsp olive oil
1 lemon, juiced
2 tbsp Dijon mustard
2 tbsp tahini
1 tsp Worcestershire sauce
1/3 c freshly grated parmesan
2 tbsp fresh parsley, chopped
Salt and pepper
Add water 1 tsp at a time to thin to desired consistency
Instructions
1. In a medium-large mixing bowl, marinate the salmon in the ingredients
listed under "salmon" for 2 hours or up to overnight.
2. Preheat the oven to 425F.
3. Toss the chickpeas with the chipotle chili powder, smoked paprika, and a little bit of olive oil.
4. Pour onto a baking sheet and place in the oven for 20 minutes, tossing
halfway for an even cook.
5. Place the salmon filets skin-side down on a tin-foil lined baking sheet and place in the oven for 12 minutes.
6. In a food processor or blender, blend the ingredients for the dressing until
completely combined.
8. Use your hands to massage the kale with the 1 tbsp olive oil. Do not skip
this step!
9. Toss the snap peas, cucumbers, and carrots with the kale. Top with the
chickpeas and toss until combined.
10. Top each serving with a salmon filet, dressing, and pumpkin seeds.
Nourish Bowl:
Serves 4
Total time: 2 hours 45 minutes
Active time: 35 minutes
Ingredients:
Chicken
4 chicken breasts
1 tbsp coarse dijon mustard
1/2 lemon, juiced
1 tbsp olive oil
1 tsp salt
1 tsp cracked black pepper
2 garlic cloves, minced
2-4 tbsp each of fresh herbs: rosemary, oregano, basil, thyme OR 2 tsp each of dried herbs (same ones)
Pinch red pepper flakes
Bowl:
1 c wild rice
2 c chicken broth
2 sweet potatoes, chopped
1 15-oz can chickpeas (garbanzo beans), drained and rinsed
1 tbsp olive oil
1 tbsp Italian seasoning
1 tsp smoked paprika
1 tsp garlic powder
Salt and pepper
1 bunch kale, chopped
1/2 lemon, juiced
2 tsp olive oil
1/4 c pumpkin seeds
3 tbsp hemp seeds
More herbs, for serving (optional)
Instructions
1. In a bowl or Ziplock bag, combine the ingredients for the chicken and allow to marinate for 2 hours or up to overnight.
2. Make the rice according to instructions using the broth.
3. Preheat to oven to 425F. On a large baking sheet, drizzle the sweet potatoes and chickpeas with olive oil, then toss with the Italian seasoning, smoked paprika, garlic powder, salt, and pepper. Place in the oven for 30-35 minutes, or until the sweet potatoes are tender and the chickpeas are crunchy.
4. In a large bowl, drizzle 2 tsp olive oil and squeeze half a lemon over the chopped kale. Massage the olive oil and lemon juice into the kale (do not skip this step! Massaging kale breaks down the membranes and removes the bitter flavor). Add the pumpkin seeds and hemp seeds to the kale salad.
5. Grill or pan-fry the chicken until it reaches 165F.
6. Serve by building a bowl with the wild rice, kale salad, sweet potatoes, chickpeas, chicken, and additional herbs + lemon juice if desired. Enjoy!
Blueberry Breakfast Cookies
Makes 22-24
Total time: 25 minutes
Ingredients
3 ripe bananas, mashed (or 1 ½ c applesauce)
2/3 c natural peanut butter
¼ c maple syrup
1 tsp vanilla extract
2 c rolled oats
1 tsp cinnamon
1 c blueberries (fresh or frozen)
More peanut butter, for drizzling on top (optional)
Instructions.
1. Preheat the oven to 350F.
2. Mash the banana and mix in the peanut butter. Add the maple syrup and vanilla and mix until well combined.
3. Add the oats and cinnamon and mix in. Add the blueberries and fold to combine.
4. Use a cookie scoop to scoop onto a parchment paper lined baking sheet.
5. Bake for 17-18 minutes.
*Store in the fridge.
Do have a similar plan for vegans