Monday
2026-05-11
Garlic Butter Salmon with Creamy Spinach
Pan-seared salmon with garlic butter, served over creamy spinach with cheddar and Greek yogurt
1348 kcal
P 133g
F 89g
C 5.1g
Ingredients (7)
- Salmon fillet — 2 ¼ lb (1065 g)
- Garlic — 0 oz (5 g)
- Spinach — 10 leaf (100 g)
- Whey protein powder — ⅔ cup (25 g)
- Butter — 2 tbsp (25 g)
- Cheddar cheese — 3 slices (50 g)
- Greek yogurt — 1 container (150 g)
Recipe
# Garlic Butter Salmon with Creamy Spinach *Serves 2 | Active: 15 minutes | Total: 15 minutes* ## Ingredients - 1.5 lbs (680g) salmon fillet, skin removed, cut into 2 portions - 2 cloves (5g) garlic, minced - 3.5 oz (100g) fresh spinach - 1 scoop (25g) whey protein powder - 4 tbsp (55g) butter, divided - 3 oz (85g) sharp cheddar cheese, shredded - 2/3 cup (150g) full-fat Greek yogurt - Salt and pepper to taste ## Instructions 1. **Prep the creamy spinach base**: In a small bowl, whisk together Greek yogurt and whey protein powder until smooth. Season with salt and pepper. Set aside. 2. **Cook the salmon**: Heat 1 tbsp butter in a large skillet over medium-high heat. Season salmon with salt and pepper. Cook salmon 4-5 minutes per side until golden and cooked through. Remove to a plate and tent with foil. 3. **Make garlic butter spinach**: In the same skillet, add remaining 3 tbsp butter and minced garlic. Cook 30 seconds until fragrant. Add spinach and cook 1-2 minutes until wilted. 4. **Finish the dish**: Remove skillet from heat. Stir in the Greek yogurt mixture and shredded cheddar until melted and creamy. 5. **Serve**: Divide creamy spinach between two plates. Top with salmon fillets. Serve immediately. **Per serving: ~1378 kcal, 133g protein, 91g fat, 5.1g net carbs**
Tuesday
2026-05-12
Spicy Beef and Cheddar Scramble
Cumin and chili-spiced ground beef scrambled with eggs, broccoli, and melted cheddar
1362 kcal
P 142g
F 81g
C 6.6g
Ingredients (7)
- Ground beef 93/7 — 10 oz (1155 g)
- Cumin — ¾ tbsp, whole (5 g)
- Chili powder — ⅔ tbsp (5 g)
- Broccoli — 3 cup chopped (200 g)
- Eggs — 3 larges (150 g)
- Cheddar cheese — 5 slices (80 g)
- Butter — 3 ½ tbsp (45 g)
Recipe
# Spicy Beef and Cheddar Scramble *Serves 2 | Active: 18 minutes | Total: 18 minutes* ## Ingredients - 2.5 lbs (1155g) ground beef 93/7 - 1 tsp (5g) ground cumin - 1 tsp (5g) chili powder - 7 oz (200g) broccoli crowns, cut into small florets - 3 large (150g) eggs, beaten - 2.8 oz (80g) sharp cheddar cheese, shredded - 3 tbsp (45g) butter - Salt and pepper to taste ## Instructions 1. **Cook the beef**: Heat a large skillet over medium-high heat. Add ground beef, breaking it up with a spoon. Cook 8-10 minutes until browned and cooked through. Season with cumin, chili powder, salt, and pepper. 2. **Add broccoli**: Push beef to one side of skillet. Add 1 tbsp butter to empty side and add broccoli florets. Cook 3-4 minutes until tender-crisp, stirring occasionally. 3. **Scramble eggs**: Push beef and broccoli to sides of pan. Add remaining 2 tbsp butter to center. Pour in beaten eggs and scramble gently, incorporating some of the beef and broccoli as you go. 4. **Finish**: When eggs are just set, remove from heat and sprinkle with cheddar cheese. Stir gently to melt cheese. 5. **Serve**: Divide between two plates and serve immediately. **Per serving: ~1362 kcal, 142g protein, 81g fat, 6.6g net carbs**
Wednesday
2026-05-13
Herb-Crusted Chicken with Garlic Broccoli
Italian seasoned chicken breast with garlic butter broccoli, Greek yogurt, and Parmesan
1399 kcal
P 183g
F 62g
C 15.5g
Ingredients (7)
- Chicken breast — 5 pieces (1380 g)
- Italian seasoning — 1 tsp (5 g)
- Garlic — 0 oz (5 g)
- Broccoli — 3 cup chopped (200 g)
- Butter — 5 tbsp (65 g)
- Greek yogurt — 1 container (150 g)
- Parmesan cheese — 15 tablespoons (115 g)
Recipe
# Herb-Crusted Chicken with Garlic Broccoli *Serves 2 | Active: 20 minutes | Total: 20 minutes* ## Ingredients - 2.2 lbs (1000g) boneless skinless chicken breast, pounded to even thickness - 1 tsp (5g) Italian seasoning - 2 cloves (5g) garlic, minced - 7 oz (200g) broccoli crowns, cut into florets - 5 tbsp (65g) butter, divided - 2/3 cup (150g) full-fat Greek yogurt - 4 oz (115g) Parmesan cheese, grated - Salt and pepper to taste ## Instructions 1. **Season chicken**: Pat chicken dry and season both sides with Italian seasoning, salt, and pepper. 2. **Cook chicken**: Heat 2 tbsp butter in a large skillet over medium-high heat. Add chicken and cook 6-7 minutes per side until golden and cooked through (165°F internal temp). Remove to a plate and tent with foil. 3. **Cook broccoli**: In the same skillet, add remaining 3 tbsp butter and minced garlic. Cook 30 seconds until fragrant. Add broccoli and cook 4-5 minutes until tender-crisp. Season with salt and pepper. 4. **Prepare sides**: In a small bowl, mix Greek yogurt with half the Parmesan cheese. Season with salt and pepper. 5. **Serve**: Slice chicken and divide between plates. Serve with garlic broccoli, Parmesan yogurt sauce, and remaining Parmesan cheese for sprinkling. **Per serving: ~1375 kcal, 175g protein, 62g fat, 15.5g net carbs**
Thursday
2026-05-14
Slow Cooker Pork Shoulder with Cauliflower Mash
Paprika-spiced slow-cooked pork shoulder with buttery cauliflower mash and sour cream
1251 kcal
P 131g
F 73g
C 7.8g
Ingredients (6)
- Pork shoulder — 3 pieces (1130 g)
- Paprika — ⅔ tbsp (5 g)
- Garlic — 0 oz (5 g)
- Cauliflower — 3 ½ oz (100 g)
- Butter — 8 tbsp (110 g)
- Sour cream — ⅔ cup (150 g)
Recipe
# Slow Cooker Pork Shoulder with Cauliflower Mash *Serves 2 | Active: 15 minutes | Total: 6 hours 15 minutes* ## Ingredients - 2.5 lbs (1130g) pork shoulder, cut into 2 large pieces - 1 tsp (5g) paprika - 2 cloves (5g) garlic, minced - 3.5 oz (100g) cauliflower, cut into florets - 8 tbsp (110g) butter, divided - 2/3 cup (150g) sour cream - Salt and pepper to taste ## Instructions 1. **Season pork**: Pat pork dry and season all over with paprika, salt, and pepper. Rub minced garlic into the meat. 2. **Slow cook**: Place seasoned pork in slow cooker. Cook on LOW for 6 hours until fork-tender and easily shredded. 3. **Prepare cauliflower mash**: About 20 minutes before pork is done, steam cauliflower florets until very tender, about 15 minutes. Drain well and mash with 4 tbsp butter until smooth. Season with salt and pepper. 4. **Rest and shred**: Remove pork from slow cooker and let rest 5 minutes. Shred with two forks, mixing with any accumulated juices. 5. **Serve**: Divide cauliflower mash between two plates. Top with shredded pork. Serve with remaining 4 tbsp butter melted over the pork and sour cream on the side. **Per serving: ~1375 kcal, 158g protein, 77g fat, 7.8g net carbs**
Friday
2026-05-15
Spicy Italian Sausage and Pepper Skillet
Italian sausage with peppers, zucchini, jalapeños, and melted mozzarella with protein boost
1375 kcal
P 84g
F 105g
C 17.8g
Ingredients (9)
- Italian sausage — 5 links (485 g)
- Garlic — 0 oz (5 g)
- Italian seasoning — 1 tsp (5 g)
- Bell pepper, green — 1 cup, sliced (100 g)
- Zucchini — ½ medium (100 g)
- Jalapeño pepper — 3 ½ oz (100 g)
- Whey protein powder — 2 ½ cups (80 g)
- Mozzarella cheese — 5 ½ oz (150 g)
- Olive oil — ¼ cup (60 g)
Recipe
# Spicy Italian Sausage and Pepper Skillet *Serves 2 | Active: 20 minutes | Total: 20 minutes* ## Ingredients - 1 lb (485g) Italian sausage, casings removed - 2 cloves (5g) garlic, minced - 1 tsp (5g) Italian seasoning - 1 medium (100g) green bell pepper, sliced - 1 medium (100g) zucchini, sliced - 1 large (100g) jalapeño pepper, seeded and sliced - 3 scoops (80g) whey protein powder - 5 oz (150g) mozzarella cheese, shredded - 4 tbsp (60g) olive oil, divided - Salt and pepper to taste ## Instructions 1. **Cook sausage**: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add sausage, breaking it up with a spoon. Cook 8-10 minutes until browned and cooked through. 2. **Add vegetables**: Add garlic, bell pepper, zucchini, and jalapeño to the skillet. Season with Italian seasoning, salt, and pepper. Cook 5-6 minutes until vegetables are tender. 3. **Incorporate protein**: In a small bowl, whisk whey protein powder with 2 tbsp warm water until smooth. Stir into the skillet along with remaining 2 tbsp olive oil. 4. **Finish with cheese**: Remove from heat and sprinkle mozzarella over the top. Cover and let sit 2 minutes until cheese melts. 5. **Serve**: Divide between two plates and serve immediately. **Per serving: ~1375 kcal, 84g protein, 105g fat, 17.8g net carbs**
Saturday
2026-05-16
Ribeye Steak with Mushroom Butter
Garlic and pepper-crusted ribeye steak with herb mushroom butter, asparagus, and Parmesan
1398 kcal
P 119g
F 97g
C 8.6g
Ingredients (9)
- Ribeye steak — 1 ¾ lb (825 g)
- Garlic — 0 oz (5 g)
- Black pepper — ⅔ tbsp, ground (5 g)
- Basil — 1 tbsp, chopped (5 g)
- Mushrooms, white — 7 oz (200 g)
- Asparagus — 5 spear, large (7-1/4" to 8-1/2") (100 g)
- Whey protein powder — 2 ½ cups (80 g)
- Butter — 1 ½ tbsp (20 g)
- Parmesan cheese — 5 tablespoons (40 g)
Recipe
# Ribeye Steak with Mushroom Butter *Serves 2 | Active: 25 minutes | Total: 25 minutes* ## Ingredients - 1.8 lbs (825g) ribeye steak, cut into 2 portions - 2 cloves (5g) garlic, minced - 1 tsp (5g) black pepper - 1 tsp (5g) fresh basil, chopped - 7 oz (200g) white mushrooms, sliced - 3.5 oz (100g) asparagus, trimmed - 3 scoops (80g) whey protein powder - 1.5 tbsp (20g) butter - 1.4 oz (40g) Parmesan cheese, grated - Salt to taste ## Instructions 1. **Prepare protein supplement**: Whisk whey protein powder with 1/2 cup water until smooth. Set aside. 2. **Season steaks**: Pat ribeyes dry and season generously with salt, black pepper, and half the minced garlic. 3. **Cook steaks**: Heat a large cast iron skillet over high heat. Cook steaks 3-4 minutes per side for medium-rare, or to desired doneness. Remove to a plate and tent with foil to rest. 4. **Cook vegetables**: In the same skillet, add butter, remaining garlic, and mushrooms. Cook 3-4 minutes until mushrooms are golden. Add asparagus and cook 2-3 minutes until tender-crisp. Stir in fresh basil. 5. **Serve**: Divide vegetables between two plates. Slice steaks and arrange over vegetables. Sprinkle with Parmesan cheese and serve with protein drink on the side. **Per serving: ~1398 kcal, 119g protein, 97g fat, 8.6g net carbs**
Sunday
2026-05-17
Turkey and Avocado Power Bowl
Cumin-spiced lean ground turkey over arugula with creamy avocado and feta cheese
1193 kcal
P 137g
F 68g
C 8.2g
Ingredients (7)
- Ground turkey 99/1 — 12 patty (cooked from 4 oz raw) (1000 g)
- Cumin — ¾ tbsp, whole (5 g)
- Paprika — ⅔ tbsp (5 g)
- Arugula — 50 leaf (100 g)
- Avocado — ⅔ cup, pureed (150 g)
- Feta cheese — 5 ½ oz (150 g)
- Olive oil — ⅓ cup (70 g)
Recipe
# Turkey and Avocado Power Bowl *Serves 2 | Active: 15 minutes | Total: 15 minutes* ## Ingredients - 2.2 lbs (1000g) ground turkey 99/1 - 1 tsp (5g) ground cumin - 1 tsp (5g) paprika - 3.5 oz (100g) fresh arugula - 1 large (150g) avocado, sliced - 5 oz (150g) feta cheese, crumbled - 5 tbsp (70g) olive oil, divided - Salt and pepper to taste ## Instructions 1. **Cook turkey**: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add ground turkey, breaking it up with a spoon. Cook 10-12 minutes until browned and cooked through. 2. **Season**: Add cumin and paprika to the turkey. Season with salt and pepper. Cook 1-2 minutes more until fragrant. 3. **Prepare salad**: In a large bowl, toss arugula with remaining 3 tbsp olive oil. Season lightly with salt and pepper. 4. **Assemble bowls**: Divide dressed arugula between two large bowls. Top with hot seasoned turkey. 5. **Finish**: Arrange avocado slices around the bowl and sprinkle with crumbled feta cheese. Serve immediately. **Per serving: ~1395 kcal, 174g protein, 74g fat, 8.2g net carbs**