28-Day High-Protein Insulin Resistance Meal Plan

This 28-day meal plan is designed to help you manage insulin resistance by providing a structured yet flexible guide to high-protein, balanced meals. All recipes are taken from our comprehensive collection of 51 high-protein recipes for breakfast, lunch, and dinner. This plan is a tool to help you build healthy habits, stabilize your blood sugar, and enjoy delicious, satisfying food.

Note: This meal plan is a suggestion. Feel free to swap meals based on your preferences and what you have on hand. The key is to maintain a consistent intake of high-quality protein and fiber while limiting refined carbohydrates and sugars.

Week 1

Day	Breakfast	Lunch	Dinner
1	Strawberry & Peanut Butter Overnight Oats	Grilled Chicken Salad with Avocado	Sheet-Pan Lemon-Herb Chicken with Asparagus and Cannellini Beans
2	Peanut-Ginger Tofu Scramble	Salmon-Stuffed Avocados	Salmon with Sun-Dried Tomato Cream Sauce
3	Black Bean Breakfast Bowl (No Eggs!)	Hearty Lentil Soup	Turkey-Stuffed Bell Peppers
4	Mixed-Berry Breakfast Smoothie	Turkey and Avocado Wrap	Blackened Fish Tacos
5	Ham, Egg & Sprouts Breakfast Sandwich	Quinoa Bowl with Black Beans and Corn	Chicken and Zucchini Casserole
6	Spinach & Fried Egg Grain Bowls	Chicken Shawarma Collard Wraps	Pork Chops with Roasted Brussels Sprouts
7	High-Protein Greek Salad Omelet Wrap	Tuna Salad Lettuce Cups	Shrimp Scampi with Zucchini Noodles

Week 2

Day	Breakfast	Lunch	Dinner
8	Make-Ahead Freezer Breakfast Burritos	Egg Roll in a Bowl	Beef and Broccoli Stir-Fry
9	Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes	Steak Fajita Power Bowl	One-Pan Roasted Chicken and Vegetables
10	Callaloo Frittata	Black Bean Burgers	Lentil Shepherd’s Pie
11	Oatmeal with Fruit & Nuts	Shrimp and Avocado Salad	Baked Cod with Lemon and Dill
12	Breakfast Tostada	Leftover High-Protein Chili	Italian Sausage and Peppers
13	Vanilla-Cranberry Overnight Oatmeal	Cottage Cheese with Berries and Nuts	Chicken Caesar Salad (No Croutons)
14	Southwest Breakfast Skillet	Chicken and Vegetable Skewers	Meatballs with Zucchini Noodles

Week 3

Day	Breakfast	Lunch	Dinner
15	Mango-Almond Smoothie Bowl	Mason Jar Salad with Chickpeas	Curried Chickpea and Spinach Stew
16	Strawberry & Yogurt Parfait	Leftover Roast Chicken with Steamed Vegetables	Garlic Shrimp with Roasted Asparagus
17	Savory Quinoa and Egg Breakfast Bowl	Stuffed Bell Peppers	Leftover Steak Salad
18	Strawberry & Peanut Butter Overnight Oats	Grilled Chicken Salad with Avocado	Sheet-Pan Lemon-Herb Chicken with Asparagus and Cannellini Beans
19	Peanut-Ginger Tofu Scramble	Salmon-Stuffed Avocados	Salmon with Sun-Dried Tomato Cream Sauce
20	Black Bean Breakfast Bowl (No Eggs!)	Hearty Lentil Soup	Turkey-Stuffed Bell Peppers
21	Mixed-Berry Breakfast Smoothie	Turkey and Avocado Wrap	Blackened Fish Tacos

Week 4

Day	Breakfast	Lunch	Dinner
22	Ham, Egg & Sprouts Breakfast Sandwich	Quinoa Bowl with Black Beans and Corn	Chicken and Zucchini Casserole
23	Spinach & Fried Egg Grain Bowls	Chicken Shawarma Collard Wraps	Pork Chops with Roasted Brussels Sprouts
24	High-Protein Greek Salad Omelet Wrap	Tuna Salad Lettuce Cups	Shrimp Scampi with Zucchini Noodles
25	Make-Ahead Freezer Breakfast Burritos	Egg Roll in a Bowl	Beef and Broccoli Stir-Fry
26	Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes	Steak Fajita Power Bowl	One-Pan Roasted Chicken and Vegetables
27	Callaloo Frittata	Black Bean Burgers	Lentil Shepherd’s Pie
28	Oatmeal with Fruit & Nuts	Shrimp and Avocado Salad	Baked Cod with Lemon and Dill

This collection brings together 51 high-protein recipes, covering breakfast, lunch, and dinner, all designed to help you manage insulin resistance effectively. Each recipe is crafted to be delicious, easy to prepare, and packed with the nutrients your body needs to maintain stable blood sugar levels and improve insulin sensitivity.

Breakfast Recipes

17 High-Protein Breakfast Recipes

1. Peanut-Ginger Tofu Scramble

Ingredients:

• 1 block (14 oz) extra-firm tofu, pressed
• 1 tbsp sesame oil
• 2 tbsp soy sauce or tamari
• 1 tbsp peanut butter
• 1 tbsp grated fresh ginger
• 2 cloves garlic, minced
• 1/2 cup chopped scallions
• 1/4 cup chopped cilantro

Instructions:

1. Crumble the pressed tofu into a bowl.
2. In a small bowl, whisk together the soy sauce, peanut butter, ginger, and garlic.
3. Heat sesame oil in a large skillet over medium-high heat. Add the crumbled tofu and cook until lightly browned and crispy, about 10-12 minutes.
4. Remove the skillet from the heat and stir in the peanut-ginger sauce, scallions, and cilantro. Serve immediately.

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2. Strawberry & Peanut Butter Overnight Oats

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup unsweetened soy milk or almond milk
• 1/4 cup plain Greek yogurt
• 1 tbsp peanut butter
• 1/2 cup chopped strawberries
• 1 tsp chia seeds

Instructions:

1. In a jar or container, combine the rolled oats, soy milk, Greek yogurt, peanut butter, and chia seeds. Stir until well combined.
2. Gently fold in the chopped strawberries.
3. Cover and refrigerate overnight, or for at least 4 hours.
4. Stir before serving and add more strawberries on top if desired.

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3. Black Bean Breakfast Bowl (No Eggs!)

Ingredients:

• 1 cup canned black beans, rinsed and drained
• 1/2 cup plain Greek yogurt
• 1/4 cup shredded Monterey Jack cheese
• 1/4 cup salsa
• 1/4 avocado, sliced
• 2 tbsp chopped cilantro

Instructions:

1. In a bowl, combine the black beans, Greek yogurt, and Monterey Jack cheese.
2. Top with salsa, sliced avocado, and chopped cilantro. Serve immediately.

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4. Mixed-Berry Breakfast Smoothie

Ingredients:

• 1 cup frozen mixed berries
• 1/2 cup unsweetened almond milk
• 1/2 cup plain Greek yogurt
• 1 scoop (30g) unflavored or vanilla protein powder
• 1 tbsp almond butter

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

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5. Ham, Egg & Sprouts Breakfast Sandwich

Ingredients:

• 1 slice whole-wheat bread, toasted
• 1 large egg, fried or poached
• 2 slices lean ham
• 1/4 cup alfalfa sprouts
• 1 tsp Dijon mustard
• 1 tsp lemon juice

Instructions:

1. In a small bowl, toss the sprouts with Dijon mustard and lemon juice.
2. Top the toasted bread with the ham, cooked egg, and the sprout mixture. Serve open-faced.

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6. Spinach & Fried Egg Grain Bowls

Ingredients:

• 1/2 cup cooked wheat berries or quinoa
• 1 cup fresh spinach
• 1 large egg, fried
• 2 tbsp chopped peanuts
• 1 tbsp soy sauce
• 1 tsp sesame oil

Instructions:

1. In a bowl, combine the cooked wheat berries and spinach.
2. Top with the fried egg and chopped peanuts.
3. Drizzle with soy sauce and sesame oil before serving.

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7. High-Protein Greek Salad Omelet Wrap

Ingredients:

• 3 large egg whites
• 1/4 cup chopped cucumber
• 1/4 cup chopped tomatoes
• 2 tbsp crumbled feta cheese
• 1 tbsp chopped red onion
• 1 tbsp chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. Whisk the egg whites with salt and pepper.
2. Pour the egg whites into a non-stick skillet over medium heat and cook until set, like a thin crepe. Slide it onto a plate.
3. In a small bowl, combine the cucumber, tomatoes, feta cheese, red onion, and parsley.
4. Spoon the salad mixture onto one half of the egg wrap, fold it over, and serve.

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8. Make-Ahead Freezer Breakfast Burritos

Ingredients:

• 4 large eggs, scrambled
• 1/2 cup cooked spinach, squeezed dry
• 1/4 cup shredded cheddar cheese
• 1/4 cup cooked and crumbled sausage or bacon (optional)
• 4 small whole-wheat tortillas

Instructions:

1. In a bowl, combine the scrambled eggs, spinach, cheese, and sausage (if using).
2. Divide the mixture evenly among the tortillas.
3. Roll up the burritos, folding in the sides.
4. Wrap each burrito in plastic wrap and then in foil. Freeze for up to 3 months.
5. To reheat, remove the foil and plastic wrap, and microwave for 1-2 minutes, or until heated through.

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9. Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes

Ingredients:

• 1 cup rolled oats
• 1/2 cup unsweetened applesauce
• 1/4 cup peanut butter
• 2 tbsp mini chocolate chips
• 1 large egg, beaten
• 1 tsp baking powder

Instructions:

1. Preheat oven to 350°F (175°C). Grease a muffin tin.
2. In a bowl, combine all ingredients and mix well.
3. Divide the mixture evenly among 6 muffin cups.
4. Bake for 15-20 minutes, or until a toothpick inserted into the center comes out clean.

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10. Callaloo Frittata

Ingredients:

• 6 large eggs
• 1 cup chopped callaloo or spinach
• 1/2 cup diced cooked potato
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped onion
• 1 tbsp olive oil

Instructions:

1. Preheat oven to 375°F (190°C).
2. In an oven-safe skillet, heat the olive oil over medium heat. Add the onion and cook until softened.
3. Add the callaloo and potato, and cook for another 2-3 minutes.
4. In a bowl, whisk the eggs and pour them over the vegetables in the skillet. Sprinkle with feta cheese.
5. Bake for 15-20 minutes, or until the eggs are set.

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11. Oatmeal with Fruit & Nuts

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or unsweetened almond milk
• 1/2 apple, chopped
• 2 tbsp chopped walnuts
• 1/2 tsp cinnamon

Instructions:

1. In a small saucepan, bring the water or milk to a boil. Stir in the oats and reduce heat to a simmer.
2. Cook for 5-7 minutes, stirring occasionally, until the oats are cooked through.
3. Stir in the chopped apple, walnuts, and cinnamon. Serve warm.

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12. Breakfast Tostada

Ingredients:

• 1 corn tostada shell
• 1/2 cup refried beans
• 1 large egg, fried
• 2 tbsp crumbled cotija cheese
• 2 tbsp salsa

Instructions:

1. Spread the refried beans over the tostada shell.
2. Top with the fried egg, cotija cheese, and salsa. Serve immediately.

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13. Vanilla-Cranberry Overnight Oatmeal

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1/4 cup plain Greek yogurt
• 2 tbsp dried cranberries
• 1/2 tsp vanilla extract

Instructions:

1. In a jar or container, combine all ingredients and stir well.
2. Cover and refrigerate overnight.
3. Stir before serving.

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14. Southwest Breakfast Skillet

Ingredients:

• 1/2 cup sliced mushrooms
• 1/2 cup chopped bell pepper
• 1 cup chopped chard or spinach
• 2 slices bacon, cooked and crumbled
• 2 large eggs
• 1/4 cup shredded cheddar cheese
• 2 tbsp pico de gallo

Instructions:

1. In a skillet, cook the mushrooms and bell pepper until softened.
2. Add the chard and cook until wilted.
3. Make two wells in the vegetable mixture and crack an egg into each well.
4. Cook until the egg whites are set and the yolks are cooked to your liking.
5. Sprinkle with bacon and cheese, and top with pico de gallo before serving.

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15. Mango-Almond Smoothie Bowl

Ingredients:

• 1 cup frozen mango chunks
• 1/2 cup unsweetened almond milk
• 1/4 cup plain Greek yogurt
• 1 scoop vanilla protein powder
• Toppings: sliced almonds, shredded coconut, fresh berries

Instructions:

1. In a blender, combine the frozen mango, almond milk, Greek yogurt, and protein powder. Blend until thick and smooth.
2. Pour into a bowl and top with your favorite toppings.

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16. Strawberry & Yogurt Parfait

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup sliced strawberries
• 2 tbsp granola (low sugar)

Instructions:

1. In a glass or jar, layer the Greek yogurt, strawberries, and granola.
2. Repeat the layers until the glass is full.
3. Serve immediately or refrigerate for later.

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17. Savory Quinoa and Egg Breakfast Bowl

Ingredients:

• 1/2 cup cooked quinoa
• 1 large egg, soft-boiled or fried
• 1/2 avocado, sliced
• 1/4 cup cherry tomatoes, halved
• 1 tbsp pesto
• 1 tbsp crumbled feta cheese

Instructions:

1. In a bowl, place the cooked quinoa.
2. Top with the egg, avocado slices, and cherry tomatoes.
3. Drizzle with pesto and sprinkle with feta cheese before serving.

Lunch Recipes

17 High-Protein Lunch Recipes

1. Grilled Chicken Salad with Avocado

Ingredients:

• 4 oz grilled chicken breast, sliced
• 2 cups mixed greens
• 1/2 avocado, sliced
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, sliced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the mixed greens, grilled chicken, avocado, tomatoes, and cucumber.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Drizzle the dressing over the salad and toss to combine. Serve immediately.

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2. Salmon-Stuffed Avocados

Ingredients:

• 1 avocado, halved and pitted
• 4 oz canned salmon, drained and flaked
• 2 tbsp plain Greek yogurt
• 1 tbsp chopped red onion
• 1 tbsp chopped fresh dill
• Salt and pepper to taste

Instructions:

1. Scoop out a small amount of the avocado flesh to create a larger well.
2. In a bowl, combine the salmon, Greek yogurt, red onion, and dill. Mix well.
3. Spoon the salmon mixture into the avocado halves. Season with salt and pepper. Serve immediately.

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3. Hearty Lentil Soup

Ingredients:

• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 cup diced carrots
• 1 cup diced celery
• 1 cup diced onion
• 2 cloves garlic, minced
• 1 tsp cumin
• 1/2 tsp turmeric
• Salt and pepper to taste

Instructions:

1. In a large pot, combine all ingredients. Bring to a boil.
2. Reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
3. Season with salt and pepper to taste. Serve hot.

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4. Turkey and Avocado Wrap

Ingredients:

• 1 large whole-wheat tortilla or collard green leaf
• 4 oz sliced turkey breast
• 1/2 avocado, mashed
• 1/4 cup spinach
• 2 tbsp hummus

Instructions:

1. Spread the hummus evenly over the tortilla.
2. Layer the turkey, mashed avocado, and spinach on top.
3. Roll up the tortilla tightly. Slice in half and serve.

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5. Quinoa Bowl with Black Beans and Corn

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup canned black beans, rinsed
• 1/2 cup corn kernels
• 1/4 cup chopped red bell pepper
• 2 tbsp chopped cilantro
• 2 tbsp lime juice
• 1 tbsp olive oil

Instructions:

1. In a bowl, combine the quinoa, black beans, corn, and red bell pepper.
2. In a small bowl, whisk together the lime juice and olive oil. Drizzle over the quinoa mixture.
3. Top with fresh cilantro and serve.

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6. Chicken Shawarma Collard Wraps

Ingredients:

• 4 oz cooked chicken, shredded
• 1 tbsp shawarma seasoning
• 2 large collard green leaves, stems removed
• 1/4 cup sliced cucumber
• 1/4 cup sliced tomatoes
• 2 tbsp tahini sauce

Instructions:

1. In a bowl, toss the shredded chicken with the shawarma seasoning.
2. Lay the collard leaves flat. Spread the tahini sauce down the center of each leaf.
3. Top with the chicken, cucumber, and tomatoes.
4. Fold in the sides of the collard leaves and roll up tightly.

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7. Tuna Salad Lettuce Cups

Ingredients:

• 4 oz canned tuna in water, drained
• 1/4 cup plain Greek yogurt
• 2 tbsp chopped celery
• 1 tbsp chopped red onion
• 4 large lettuce leaves (butter, romaine, or iceberg)

Instructions:

1. In a bowl, combine the tuna, Greek yogurt, celery, and red onion. Mix well.
2. Spoon the tuna salad into the lettuce leaves. Serve immediately.

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8. Egg Roll in a Bowl

Ingredients:

• 4 oz ground turkey or chicken
• 2 cups shredded cabbage or coleslaw mix
• 1/4 cup shredded carrots
• 2 tbsp soy sauce or tamari
• 1 tbsp sesame oil
• 1 tsp grated ginger
• 1 clove garlic, minced

Instructions:

1. In a large skillet, cook the ground meat until browned. Drain any excess fat.
2. Add the cabbage, carrots, soy sauce, sesame oil, ginger, and garlic to the skillet.
3. Cook for 5-7 minutes, or until the cabbage is tender. Serve hot.

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9. Steak Fajita Power Bowl

Ingredients:

• 4 oz cooked steak, sliced
• 1 cup cauliflower rice, steamed
• 1/2 cup sliced bell peppers (mixed colors)
• 1/4 cup sliced onions
• 1/4 cup salsa
• 1/4 avocado, sliced

Instructions:

1. In a bowl, layer the cauliflower rice, steak, bell peppers, and onions.
2. Top with salsa and avocado slices. Serve warm.

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10. Black Bean Burgers

Ingredients:

• 1 can (15 oz) black beans, rinsed and mashed
• 1/2 cup breadcrumbs (whole-wheat)
• 1/4 cup chopped onion
• 1 egg, beaten
• 1 tsp cumin
• Lettuce leaves for serving

Instructions:

1. In a bowl, combine the mashed black beans, breadcrumbs, onion, egg, and cumin. Form into two patties.
2. Cook the patties in a non-stick skillet over medium heat for 3-4 minutes per side, or until heated through.
3. Serve the patties in lettuce wraps with your favorite toppings.

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11. Shrimp and Avocado Salad

Ingredients:

• 4 oz cooked shrimp, peeled and deveined
• 1/2 avocado, diced
• 1/4 cup chopped celery
• 2 tbsp chopped red onion
• 2 tbsp lime juice
• 1 tbsp chopped cilantro

Instructions:

1. In a bowl, gently toss together the shrimp, avocado, celery, and red onion.
2. Drizzle with lime juice and sprinkle with cilantro. Serve immediately.

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12. Leftover High-Protein Chili

Ingredients:

• 1.5 cups of your favorite high-protein, low-carb chili
• 2 tbsp plain Greek yogurt
• 1 tbsp chopped green onions

Instructions:

1. Reheat the chili in a saucepan or microwave.
2. Top with a dollop of Greek yogurt and a sprinkle of green onions.

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13. Cottage Cheese with Berries and Nuts

Ingredients:

• 1 cup low-fat cottage cheese
• 1/2 cup mixed berries (fresh or frozen)
• 2 tbsp chopped almonds or walnuts

Instructions:

1. In a bowl, top the cottage cheese with the berries and nuts. Serve immediately.

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14. Chicken and Vegetable Skewers

Ingredients:

• 4 oz chicken breast, cut into 1-inch cubes
• 1 cup mixed vegetables (bell peppers, zucchini, cherry tomatoes, onions)
• 1 tbsp olive oil
• 1 tsp Italian seasoning

Instructions:

1. Preheat grill or oven to medium-high heat.
2. Thread the chicken and vegetables onto skewers.
3. Brush with olive oil and sprinkle with Italian seasoning.
4. Grill or bake for 10-15 minutes, or until the chicken is cooked through.

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15. Mason Jar Salad with Chickpeas

Ingredients:

• Dressing (bottom layer): 2 tbsp lemon-tahini dressing
• Hard vegetables: 1/4 cup chopped cucumber, 1/4 cup cherry tomatoes
• Legumes: 1/2 cup chickpeas, rinsed
• Greens (top layer): 2 cups spinach or mixed greens

Instructions:

1. Layer the ingredients in a Mason jar in the order listed.
2. When ready to eat, shake the jar to distribute the dressing and pour into a bowl.

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16. Leftover Roast Chicken with Steamed Vegetables

Ingredients:

• 4 oz leftover roast chicken, skin removed
• 2 cups steamed mixed vegetables (broccoli, cauliflower, carrots)
• 1 tbsp olive oil or a pat of butter
• Salt and pepper to taste

Instructions:

1. Reheat the chicken and steam the vegetables.
2. Drizzle the vegetables with olive oil or add a pat of butter. Season with salt and pepper.
3. Serve the chicken and vegetables together for a simple and satisfying meal.

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17. Stuffed Bell Peppers

Ingredients:

• 1 bell pepper, halved and seeds removed
• 4 oz ground turkey, cooked
• 1/2 cup cooked quinoa
• 1/4 cup tomato sauce
• 2 tbsp shredded mozzarella cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, combine the cooked ground turkey, quinoa, and tomato sauce.
3. Spoon the mixture into the bell pepper halves.
4. Top with mozzarella cheese and bake for 20-25 minutes, or until the peppers are tender and the cheese is melted and bubbly.

Dinner Recipes

17 High-Protein Dinner Recipes

1. Sheet-Pan Lemon-Herb Chicken with Asparagus and Cannellini Beans

Ingredients:

• 2 boneless, skinless chicken breasts (about 6 oz each)
• 1 bunch asparagus, trimmed
• 1 can (15 oz) cannellini beans, rinsed and drained
• 2 tbsp olive oil
• 1 lemon, sliced
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the chicken, asparagus, and cannellini beans with olive oil, garlic, oregano, salt, and pepper.
3. Arrange the lemon slices over the chicken and vegetables.
4. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

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2. Salmon with Sun-Dried Tomato Cream Sauce

Ingredients:

• 2 salmon fillets (about 6 oz each)
• 1 tbsp olive oil
• 1/2 cup heavy cream or coconut cream
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup chopped spinach
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Season the salmon fillets with salt and pepper.
2. In a large skillet, heat the olive oil over medium-high heat. Cook the salmon for 4-5 minutes per side, or until cooked through. Remove the salmon from the skillet.
3. In the same skillet, add the garlic and cook until fragrant. Stir in the heavy cream, sun-dried tomatoes, and spinach. Simmer for 2-3 minutes, or until the sauce has thickened slightly.
4. Return the salmon to the skillet and spoon the sauce over it. Serve immediately.

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3. Turkey-Stuffed Bell Peppers

Ingredients:

• 2 bell peppers, halved and seeded
• 8 oz ground turkey
• 1/2 cup cooked quinoa
• 1/4 cup tomato sauce
• 1/4 cup chopped onion
• 1 tsp Italian seasoning
• 1/4 cup shredded mozzarella cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a skillet, cook the ground turkey and onion until the turkey is browned. Drain any excess fat.
3. Stir in the cooked quinoa, tomato sauce, and Italian seasoning.
4. Spoon the mixture into the bell pepper halves. Top with mozzarella cheese.
5. Bake for 20-25 minutes, or until the peppers are tender and the cheese is melted.

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4. Blackened Fish Tacos

Ingredients:

• 8 oz white fish fillets (such as cod or tilapia)
• 1 tbsp blackening seasoning
• 1 tbsp olive oil
• 4 small corn tortillas or lettuce cups
• 1/2 cup shredded cabbage
• 1/4 cup pico de gallo
• 1/4 avocado, sliced

Instructions:

1. Rub the fish fillets with the blackening seasoning.
2. In a skillet, heat the olive oil over medium-high heat. Cook the fish for 3-4 minutes per side, or until cooked through.
3. Flake the fish with a fork.
4. Serve the fish in the tortillas or lettuce cups, topped with cabbage, pico de gallo, and avocado.

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5. Chicken and Zucchini Casserole

Ingredients:

• 8 oz cooked chicken, shredded
• 2 cups shredded zucchini
• 1/2 cup shredded cheddar cheese
• 1/4 cup plain Greek yogurt
• 1/4 cup chopped onion
• 1 egg, beaten
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Squeeze the excess moisture from the shredded zucchini.
3. In a bowl, combine the chicken, zucchini, 1/4 cup of the cheese, Greek yogurt, onion, and egg. Season with salt and pepper.
4. Spread the mixture in a greased baking dish. Top with the remaining cheese.
5. Bake for 25-30 minutes, or until golden brown and bubbly.

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6. Pork Chops with Roasted Brussels Sprouts

Ingredients:

• 2 boneless pork chops (about 6 oz each)
• 2 cups Brussels sprouts, halved
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the Brussels sprouts with 1 tbsp of olive oil, salt, and pepper. Roast for 15-20 minutes.
3. While the Brussels sprouts are roasting, season the pork chops with salt and pepper. In a skillet, heat the remaining 1 tbsp of olive oil over medium-high heat. Cook the pork chops for 4-5 minutes per side, or until cooked through.
4. Drizzle the roasted Brussels sprouts with balsamic vinegar. Serve with the pork chops.

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7. Shrimp Scampi with Zucchini Noodles

Ingredients:

• 8 oz shrimp, peeled and deveined
• 2 medium zucchini, spiralized
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1/4 cup chicken broth
• 2 tbsp lemon juice
• 2 tbsp chopped fresh parsley

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the garlic and cook until fragrant.
2. Add the shrimp and cook until pink and opaque. Remove the shrimp from the skillet.
3. Add the zucchini noodles and chicken broth to the skillet. Cook for 2-3 minutes, or until the noodles are tender.
4. Return the shrimp to the skillet. Stir in the lemon juice and parsley. Serve immediately.

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8. Beef and Broccoli Stir-Fry

Ingredients:

• 8 oz beef sirloin, thinly sliced
• 2 cups broccoli florets
• 2 tbsp soy sauce or tamari
• 1 tbsp sesame oil
• 1 tsp grated ginger
• 1 clove garlic, minced

Instructions:

1. In a small bowl, toss the beef with 1 tbsp of soy sauce.
2. In a large skillet or wok, heat the sesame oil over high heat. Add the beef and cook until browned. Remove the beef from the skillet.
3. Add the broccoli, ginger, and garlic to the skillet. Stir-fry for 3-4 minutes.
4. Return the beef to the skillet. Add the remaining 1 tbsp of soy sauce and stir to combine. Serve hot.

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9. One-Pan Roasted Chicken and Vegetables

Ingredients:

• 2 chicken thighs, bone-in, skin-on
• 1 cup chopped carrots
• 1 cup chopped potatoes (sweet or regular)
• 1 cup chopped bell peppers
• 2 tbsp olive oil
• 1 tsp rosemary

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the chicken and vegetables with olive oil, rosemary, salt, and pepper.
3. Bake for 30-35 minutes, or until the chicken is cooked through and the vegetables are tender.

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10. Lentil Shepherd’s Pie

Ingredients:

• Filling: 1 cup cooked lentils, 1 cup mixed vegetables (peas, carrots, corn), 1/2 cup vegetable broth, 1 tsp thyme
• Topping: 2 cups mashed cauliflower, 2 tbsp plain Greek yogurt

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a saucepan, combine the filling ingredients and simmer for 5 minutes.
3. In a bowl, mix the mashed cauliflower with the Greek yogurt.
4. Pour the lentil filling into a baking dish. Top with the cauliflower mash.
5. Bake for 20-25 minutes, or until the topping is lightly browned.

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11. Baked Cod with Lemon and Dill

Ingredients:

• 2 cod fillets (about 6 oz each)
• 1 tbsp olive oil
• 1 lemon, thinly sliced
• 2 tbsp chopped fresh dill
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place the cod fillets on a baking sheet. Drizzle with olive oil and season with salt and pepper.
3. Top each fillet with lemon slices and fresh dill.
4. Bake for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork.

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12. Italian Sausage and Peppers

Ingredients:

• 2 Italian sausages (chicken or turkey)
• 1 cup sliced bell peppers (mixed colors)
• 1/2 cup sliced onion
• 1 tbsp olive oil

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the sausage, peppers, and onion.
2. Cook for 10-12 minutes, stirring occasionally, until the sausage is cooked through and the vegetables are tender.

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13. Chicken Caesar Salad (No Croutons)

Ingredients:

• 4 oz grilled chicken breast, sliced
• 2 cups chopped romaine lettuce
• 2 tbsp Caesar dressing (look for a low-sugar option)
• 2 tbsp grated Parmesan cheese

Instructions:

1. In a large bowl, toss the romaine lettuce with the Caesar dressing.
2. Top with the grilled chicken and Parmesan cheese. Serve immediately.

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14. Meatballs with Zucchini Noodles

Ingredients:

• 4-5 high-protein meatballs (beef, turkey, or chicken)
• 1 cup marinara sauce (no sugar added)
• 2 medium zucchini, spiralized

Instructions:

1. In a saucepan, heat the meatballs and marinara sauce.
2. While the sauce is heating, lightly sauté or steam the zucchini noodles until tender-crisp.
3. Serve the meatballs and sauce over the zucchini noodles.

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15. Curried Chickpea and Spinach Stew

Ingredients:

• 1 can (15 oz) chickpeas, rinsed
• 2 cups fresh spinach
• 1/2 cup canned coconut milk (full-fat)
• 1/2 cup vegetable broth
• 1 tbsp curry powder
• 1/2 tsp turmeric

Instructions:

1. In a saucepan, combine the chickpeas, coconut milk, vegetable broth, curry powder, and turmeric. Bring to a simmer.
2. Stir in the spinach and cook until wilted.
3. Serve hot, on its own or with a side of quinoa.

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16. Garlic Shrimp with Roasted Asparagus

Ingredients:

• 8 oz shrimp, peeled and deveined
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• 3 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the asparagus with 1 tbsp of olive oil, salt, and pepper. Roast for 10-15 minutes.
3. While the asparagus is roasting, toss the shrimp with the remaining 1 tbsp of olive oil and the minced garlic.
4. Add the shrimp to the baking sheet with the asparagus for the last 5-7 minutes of cooking, or until the shrimp is pink and cooked through.

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17. Leftover Steak Salad

Ingredients:

• 4 oz leftover cooked steak, sliced
• 2 cups arugula or mixed greens
• 1/4 cup crumbled blue cheese or feta
• 2 tbsp balsamic vinaigrette

Instructions:

1. In a bowl, combine the arugula, steak, and blue cheese.
2. Drizzle with balsamic vinaigrette and toss to combine. Serve immediately.