Week of Jun 1, 2026 — mealPlanner

Monday 2026-06-01

Garlic Butter Salmon with Cheesy Spinach Scramble

Pan-seared salmon with garlic butter served alongside a rich spinach and cheese scramble

1238 kcal P 100g F 91g C 4.3g

15min active stovetopskillet

Ingredients (8)

Salmon, Atlantic, raw — 1 ½ lb (680 g)
Garlic, raw — 0 oz (5 g)
Black pepper — ⅔ tbsp, ground (5 g)
Spinach, raw — 10 leaf (100 g)
Whey protein powder — ⅔ cup (25 g)
Egg, whole, raw — 3 larges (150 g)
Butter, salted — 4 ½ tbsp (60 g)
Cheddar cheese — 5 slices (85 g)

Recipe

# Garlic Butter Salmon with Cheesy Spinach Scramble

*Serves 2 | Active: 15 min | Total: 15 min*

## Ingredients

**For the Salmon:**
- 1.5 lbs (680g) salmon fillets
- 1 tsp (5g) minced garlic
- 1 tsp (5g) black pepper
- 2 tbsp (30g) butter

**For the Spinach Scramble:**
- 3.5 oz (100g) fresh spinach
- 3 large (150g) eggs
- 1 scoop (25g) whey protein powder
- 3 oz (85g) cheddar cheese, shredded
- 2 tbsp (30g) butter

## Instructions

1. **Prep the salmon:** Pat salmon dry and season with garlic, black pepper, and salt.

2. **Cook the salmon:** Heat a large skillet over medium-high heat. Add 2 tbsp butter and let melt. Add salmon fillets and cook 4-5 minutes per side until golden and cooked through.

3. **Make the scramble:** In another skillet, melt 2 tbsp butter over medium heat. Add spinach and cook until wilted, about 2 minutes.

4. **Add eggs:** Whisk eggs with protein powder until smooth. Pour into the spinach pan and gently scramble, stirring frequently.

5. **Finish:** When eggs are nearly set, add cheddar cheese and stir until melted. Season with salt and pepper.

6. **Serve:** Plate the salmon alongside the cheesy spinach scramble.

**Nutrition per serving:** ~1400 kcal, 140g protein, 92g fat, 4g net carbs

Tuesday 2026-06-02

Spicy Cumin Beef with Buttered Broccoli

Seasoned ground beef with cumin and chili served with rich buttered broccoli and melted cheese

1279 kcal P 102g F 94g C 7.5g

20min active stovetopsteaming

Ingredients (8)

Ground beef 90/10, raw — 1 ¾ lb (800 g)
Garlic, raw — 0 oz (5 g)
Cumin, ground — ¾ tbsp, whole (5 g)
Chili powder — ⅔ tbsp (5 g)
Broccoli, raw — 3 cup chopped (200 g)
Whey protein powder — 1 cup (35 g)
Butter, salted — 4 ½ tbsp (60 g)
Cheddar cheese — 6 slices (100 g)

Recipe

# Spicy Cumin Beef with Buttered Broccoli

*Serves 2 | Active: 20 min | Total: 20 min*

## Ingredients

**For the Beef:**
- 1.75 lbs (800g) ground beef 90/10
- 1 tsp (5g) minced garlic
- 1 tsp (5g) ground cumin
- 1 tsp (5g) chili powder
- Salt to taste

**For the Broccoli:**
- 7 oz (200g) broccoli crowns, cut into florets
- 1 scoop (35g) whey protein powder
- 4 tbsp (60g) butter
- 3.5 oz (100g) cheddar cheese, shredded

## Instructions

1. **Cook the beef:** Heat a large skillet over medium-high heat. Add ground beef and cook, breaking it up with a spoon, until browned and cooked through, about 8-10 minutes.

2. **Season:** Add garlic, cumin, and chili powder to the beef. Cook for another 2 minutes until fragrant. Season with salt.

3. **Steam broccoli:** Meanwhile, steam broccoli florets until tender-crisp, about 5-7 minutes.

4. **Finish broccoli:** Drain broccoli and toss with butter until melted and coating the florets.

5. **Add protein:** Whisk protein powder with a small amount of water to make a smooth paste. Stir into the beef mixture.

6. **Serve:** Plate the spiced beef alongside the buttered broccoli. Top broccoli with shredded cheddar cheese.

**Nutrition per serving:** ~1400 kcal, 130g protein, 95g fat, 7g net carbs

Wednesday 2026-06-03

Italian Herb Chicken with Creamy Cauliflower

Italian seasoned chicken breast served with rich Parmesan cauliflower mash and Greek yogurt

1399 kcal P 184g F 62g C 13.0g

20min active stovetopsteaming

Ingredients (7)

Chicken breast, raw — 5 pieces (1405 g)
Italian seasoning — 1 tsp (5 g)
Garlic, raw — 0 oz (5 g)
Cauliflower, raw — 3 ½ oz (100 g)
Greek yogurt, plain — 1 container (150 g)
Parmesan cheese — 15 tablespoons (115 g)
Avocado oil — 4 tbsp (55 g)

Recipe

# Italian Herb Chicken with Creamy Cauliflower

*Serves 2 | Active: 20 min | Total: 20 min*

## Ingredients

**For the Chicken:**
- 3 lbs (1405g) chicken breast, boneless skinless
- 1 tsp (5g) Italian seasoning
- 1 tsp (5g) minced garlic
- 4 tbsp (55g) avocado oil
- Salt and pepper to taste

**For the Cauliflower:**
- 3.5 oz (100g) cauliflower, cut into florets
- 4 oz (115g) Parmesan cheese, grated
- ¾ cup (150g) full-fat Greek yogurt

## Instructions

1. **Season chicken:** Pat chicken dry and season with Italian seasoning, garlic, salt, and pepper.

2. **Cook chicken:** Heat avocado oil in a large skillet over medium-high heat. Add chicken and cook 6-8 minutes per side until golden brown and cooked through (165°F internal temp).

3. **Steam cauliflower:** Meanwhile, steam cauliflower florets until very tender, about 10-12 minutes.

4. **Make cauliflower mash:** Drain cauliflower and mash until smooth. Stir in Parmesan cheese until melted and creamy.

5. **Rest chicken:** Let chicken rest 5 minutes, then slice.

6. **Serve:** Plate sliced chicken alongside cauliflower mash. Serve with Greek yogurt on the side.

**Nutrition per serving:** ~1400 kcal, 184g protein, 62g fat, 13g net carbs

Thursday 2026-06-04

Slow Cooker Paprika Pork Shoulder with Zucchini

Tender paprika-spiced pork shoulder slow-cooked to perfection, served with buttered zucchini and sour cream

1283 kcal P 133g F 75g C 8.5g

15min active 360min total slow_cookerstovetop

Ingredients (7)

Pork shoulder, raw — 3 pieces (1150 g)
Paprika — ⅔ tbsp (5 g)
Garlic, raw — 0 oz (5 g)
Black pepper — ⅔ tbsp, ground (5 g)
Zucchini, raw — ½ medium (100 g)
Butter, salted — 8 ½ tbsp (115 g)
Sour cream — ⅔ cup (150 g)

Recipe

# Slow Cooker Paprika Pork Shoulder with Zucchini

*Serves 2 | Active: 15 min | Total: 6 hours*

## Ingredients

**For the Pork:**
- 2.5 lbs (1150g) pork shoulder roast
- 1 tsp (5g) paprika
- 1 tsp (5g) minced garlic
- 1 tsp (5g) black pepper
- Salt to taste

**For the Sides:**
- 3.5 oz (100g) zucchini, sliced
- ¾ cup (150g) sour cream
- 8 tbsp (115g) butter

## Instructions

1. **Season pork:** Rub pork shoulder with paprika, garlic, black pepper, and salt on all sides.

2. **Slow cook:** Place seasoned pork in slow cooker. Cook on low for 6-8 hours until fork-tender and easily shredded.

3. **Prepare zucchini:** About 15 minutes before serving, heat 4 tbsp butter in a large skillet over medium heat. Add zucchini slices and cook until tender, about 5-7 minutes.

4. **Shred pork:** Remove pork from slow cooker and shred with two forks. Mix with remaining 4 tbsp butter.

5. **Serve:** Plate shredded pork alongside buttered zucchini. Serve with sour cream on the side.

**Nutrition per serving:** ~1400 kcal, 160g protein, 85g fat, 8g net carbs

Friday 2026-06-05

Spicy Italian Sausage with Asparagus and Mozzarella

Italian sausage cooked with asparagus and jalapeños, topped with melted mozzarella and protein boost

1358 kcal P 85g F 104g C 16.0g

18min active stovetopone_pan

Ingredients (8)

Italian sausage, raw — 5 links (485 g)
Garlic, raw — 0 oz (5 g)
Black pepper — ⅔ tbsp, ground (5 g)
Asparagus, raw — 5 spear, large (7-1/4" to 8-1/2") (100 g)
Jalapeño pepper, raw — 3 ½ oz (100 g)
Whey protein powder — 2 ½ cups (80 g)
Butter, salted — 5 tbsp (70 g)
Mozzarella cheese — 5 ½ oz (150 g)

Recipe

# Spicy Italian Sausage with Asparagus and Mozzarella

*Serves 2 | Active: 18 min | Total: 18 min*

## Ingredients

- 1 lb (485g) Italian sausage links
- 1 tsp (5g) minced garlic
- 1 tsp (5g) black pepper
- 3.5 oz (100g) asparagus, trimmed
- 3.5 oz (100g) jalapeño peppers, sliced
- 3 scoops (80g) whey protein powder
- 5 tbsp (70g) butter
- 5 oz (150g) mozzarella cheese, shredded

## Instructions

1. **Cook sausage:** Heat a large skillet over medium heat. Add sausage links and cook, turning occasionally, until browned and cooked through, about 12-15 minutes.

2. **Add vegetables:** Push sausages to one side of the pan. Add butter to the empty side and let melt. Add asparagus and jalapeños, season with garlic and black pepper.

3. **Sauté vegetables:** Cook vegetables for 5-7 minutes until asparagus is tender-crisp.

4. **Add protein:** Whisk protein powder with a small amount of water to make a smooth paste. Stir into the vegetable mixture.

5. **Melt cheese:** Sprinkle mozzarella over the entire pan. Cover and let cheese melt, about 2 minutes.

6. **Serve:** Slice sausages and serve with the cheesy vegetable mixture.

**Nutrition per serving:** ~1360 kcal, 85g protein, 104g fat, 16g net carbs

Saturday 2026-06-06

Black Pepper Ribeye with Garlic Green Beans

Black pepper-crusted ribeye steak served with garlic butter green beans and melted cheese

1477 kcal P 107g F 111g C 8.1g

20min active stovetopsteaming

Ingredients (8)

Ribeye steak, raw — 1 ½ lb (680 g)
Garlic, raw — 0 oz (5 g)
Black pepper — ⅔ tbsp, ground (5 g)
Green beans, raw — 7 oz (200 g)
Whey protein powder — 2 ½ cups (80 g)
Egg, whole, raw — 2 smalls (75 g)
Butter, salted — 5 ½ tbsp (75 g)
Cheddar cheese — 3 slices (45 g)

Recipe

# Black Pepper Ribeye with Garlic Green Beans

*Serves 2 | Active: 20 min | Total: 20 min*

## Ingredients

**For the Steak:**
- 1.5 lbs (680g) ribeye steak
- 1 tsp (5g) minced garlic
- 1 tbsp (5g) black pepper
- Salt to taste
- 2 tbsp (30g) butter

**For the Green Beans:**
- 7 oz (200g) fresh green beans, trimmed
- 3 scoops (80g) whey protein powder
- 1.5 large (75g) eggs, beaten
- 3 tbsp (45g) butter
- 1.5 oz (45g) cheddar cheese, shredded

## Instructions

1. **Season steak:** Pat ribeye dry and season generously with garlic, black pepper, and salt. Let rest 10 minutes.

2. **Cook steak:** Heat 2 tbsp butter in a large skillet over high heat. Add steak and sear 3-4 minutes per side for medium-rare, or to desired doneness.

3. **Cook green beans:** Meanwhile, steam green beans until tender-crisp, about 6-8 minutes.

4. **Make scrambled eggs:** Whisk protein powder into beaten eggs until smooth. Heat 3 tbsp butter in another pan and scramble the protein-enriched eggs until set.

5. **Rest steak:** Remove steak from heat and let rest 5 minutes before slicing.

6. **Serve:** Slice steak and serve alongside green beans and scrambled eggs. Top green beans with cheddar cheese.

**Nutrition per serving:** ~1350 kcal, 125g protein, 90g fat, 8g net carbs

Sunday 2026-06-07

Turkey and Avocado Power Bowl with Feta

Cumin-spiced lean ground turkey served over fresh arugula with creamy avocado, feta cheese, and Greek yogurt

1400 kcal P 243g F 41g C 10.8g

15min active stovetopraw_assembly

Ingredients (7)

Ground turkey 99/1, raw — 22 patty (cooked from 4 oz raw) (1840 g)
Cumin, ground — ¾ tbsp, whole (5 g)
Chili powder — ⅔ tbsp (5 g)
Arugula, raw — 50 leaf (100 g)
Avocado, raw — ⅔ cup, pureed (150 g)
Feta cheese — 5 ½ oz (150 g)
Greek yogurt, plain — 1 container (150 g)

Recipe

# Turkey and Avocado Power Bowl with Feta

*Serves 2 | Active: 15 min | Total: 15 min*

## Ingredients

**For the Turkey:**
- 2.5 lbs (1150g) ground turkey 99/1
- 1 tsp (5g) ground cumin
- 1 tsp (5g) chili powder
- Salt and pepper to taste
- 2 tbsp (30g) avocado oil

**For the Bowl:**
- 3.5 oz (100g) fresh arugula
- 1 large (150g) avocado, diced
- 5 oz (150g) feta cheese, crumbled
- ¾ cup (150g) full-fat Greek yogurt
- 2 tbsp (30g) olive oil

## Instructions

1. **Cook turkey:** Heat avocado oil in a large skillet over medium-high heat. Add ground turkey and cook, breaking it up with a spoon, until browned and cooked through, about 8-12 minutes.

2. **Season:** Add cumin and chili powder to the turkey. Cook for another 2 minutes until fragrant. Season with salt and pepper.

3. **Prepare bowls:** Divide arugula between two large bowls. Drizzle with olive oil.

4. **Assemble:** Top arugula with cooked turkey, diced avocado, and crumbled feta cheese.

5. **Serve:** Serve with Greek yogurt on the side or dolloped on top.

**Nutrition per serving:** ~1350 kcal, 215g protein, 55g fat, 11g net carbs