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This document provides the complete 30-day meal plan, structured for variety, simplicity, and high-protein nutrition. The plan utilizes a 4-week rotation of 14 unique dinner recipes (D1-D14) and 14 unique sets of Breakfast, Lunch, and Snacks (B/L/S 1-14).

All detailed recipes for the unique meals (D1-D14 and B1-B14) can be found in the accompanying file: high_protein_recipes.md

Meal Key

Meal Type	ID Range	Description
Dinner	D1 – D14	14 unique dinner recipes. Leftovers are used for the next day’s lunch (L).
B/L/S Set	B/L/S 1 – B/L/S 14	14 unique sets of Breakfast, Lunch, Snack 1, and Snack 2.
Lunch	L	Lunch is either a designated unique recipe or the leftover from the previous night’s dinner.

Full 30-Day Meal Plan

Day	B/L/S Set	Breakfast (B)	Lunch (L)	Dinner (D)	Snack 1 (S1)	Snack 2 (S2)
Week 1
1	B/L/S 1	Greek Yogurt Parfait (B1)	Turkey & Hummus Wrap (L1)	D1: Lean Ground Beef Chili	Hard-boiled Egg (S1)	Almonds (S1)
2	B/L/S 2	Cottage Cheese Pancakes (B2)	Leftover D1 Chili	D2: Baked Salmon	Edamame Pods (S2)	Protein Shake (S2)
3	B/L/S 3	Scrambled Eggs & Toast (B3)	Chicken Salad Sandwich (L3)	D3: Chicken Stir-fry	String Cheese (S3)	Roasted Chickpeas (S3)
4	B/L/S 4	Protein Smoothie (B4)	Leftover D3 Stir-fry	D4: Lentil Soup	Apple with Peanut Butter (S4)	Beef Jerky (S4)
5	B/L/S 5	Oatmeal with Protein Powder (B5)	Tuna Salad on Crackers (L5)	D5: Turkey Meatloaf	Greek Yogurt Dip & Veggies (S5)	Pumpkin Seeds (S5)
6	B/L/S 6	Breakfast Burrito (B6)	Leftover D5 Meatloaf Sandwich	D6: Chicken & Veggie Pizza	Cottage Cheese & Pineapple (S6)	Walnuts (S6)
7	B/L/S 7	High-Protein Waffles (B7)	Chicken & Veggie Skewers (L7)	D7: Family Steak Night	Protein Bar (half) (S7)	Glass of Milk (S7)
Week 2
8	B/L/S 8	High-Protein Overnight Oats (B8)	Leftover D7 Steak Salad	D8: Turkey Meatball Soup	Cheese Cubes (S8)	Trail Mix (S8)
9	B/L/S 9	Tofu Scramble (B9)	Leftover D8 Soup	D9: Chicken Fajitas	Greek Yogurt (S9)	Pistachios (S9)
10	B/L/S 10	PB Banana Toast (B10)	Leftover D9 Fajita Bowl	D10: Shrimp Scampi	Hard-boiled Egg (S10)	Cottage Cheese (S10)
11	B/L/S 11	Cottage Cheese Toast (B11)	Leftover D10 Scampi	D11: Black Bean Burgers	Edamame Pods (S11)	Protein Bar (half) (S11)
12	B/L/S 12	Breakfast Muffins (B12)	Leftover D11 Black Bean Burger	D12: Pork Tenderloin	Apple with Almond Butter (S12)	Beef Jerky (S12)
13	B/L/S 13	Breakfast Quesadilla (B13)	Leftover D12 Pork Sandwich	D13: Cod with Lemon-Dill Sauce	String Cheese (S13)	Walnuts (S13)
14	B/L/S 14	Protein Powder Waffles (B14)	Leftover D13 Cod Salad	D14: Chicken Pot Pie	Greek Yogurt Dip & Veggies (S14)	Glass of Milk (S14)
Week 3 (Repeat Week 1)
15	B/L/S 1	Greek Yogurt Parfait (B1)	Turkey & Hummus Wrap (L1)	D1: Lean Ground Beef Chili	Hard-boiled Egg (S1)	Almonds (S1)
16	B/L/S 2	Cottage Cheese Pancakes (B2)	Leftover D1 Chili	D2: Baked Salmon	Edamame Pods (S2)	Protein Shake (S2)
17	B/L/S 3	Scrambled Eggs & Toast (B3)	Chicken Salad Sandwich (L3)	D3: Chicken Stir-fry	String Cheese (S3)	Roasted Chickpeas (S3)
18	B/L/S 4	Protein Smoothie (B4)	Leftover D3 Stir-fry	D4: Lentil Soup	Apple with Peanut Butter (S4)	Beef Jerky (S4)
19	B/L/S 5	Oatmeal with Protein Powder (B5)	Tuna Salad on Crackers (L5)	D5: Turkey Meatloaf	Greek Yogurt Dip & Veggies (S5)	Pumpkin Seeds (S5)
20	B/L/S 6	Breakfast Burrito (B6)	Leftover D5 Meatloaf Sandwich	D6: Chicken & Veggie Pizza	Cottage Cheese & Pineapple (S6)	Walnuts (S6)
21	B/L/S 7	High-Protein Waffles (B7)	Chicken & Veggie Skewers (L7)	D7: Family Steak Night	Protein Bar (half) (S7)	Glass of Milk (S7)
Week 4 (Repeat Week 2)
22	B/L/S 8	High-Protein Overnight Oats (B8)	Leftover D7 Steak Salad	D8: Turkey Meatball Soup	Cheese Cubes (S8)	Trail Mix (S8)
23	B/L/S 9	Tofu Scramble (B9)	Leftover D8 Soup	D9: Chicken Fajitas	Greek Yogurt (S9)	Pistachios (S9)
24	B/L/S 10	PB Banana Toast (B10)	Leftover D9 Fajita Bowl	D10: Shrimp Scampi	Hard-boiled Egg (S10)	Cottage Cheese (S10)
25	B/L/S 11	Cottage Cheese Toast (B11)	Leftover D10 Scampi	D11: Black Bean Burgers	Edamame Pods (S11)	Protein Bar (half) (S11)
26	B/L/S 12	Breakfast Muffins (B12)	Leftover D11 Black Bean Burger	D12: Pork Tenderloin	Apple with Almond Butter (S12)	Beef Jerky (S12)
27	B/L/S 13	Breakfast Quesadilla (B13)	Leftover D12 Pork Sandwich	D13: Cod with Lemon-Dill Sauce	String Cheese (S13)	Walnuts (S13)
28	B/L/S 14	Protein Powder Waffles (B14)	Leftover D13 Cod Salad	D14: Chicken Pot Pie	Greek Yogurt Dip & Veggies (S14)	Glass of Milk (S14)
Days 29-30 (Repeat Days 1-2)
29	B/L/S 1	Greek Yogurt Parfait (B1)	Turkey & Hummus Wrap (L1)	D1: Lean Ground Beef Chili	Hard-boiled Egg (S1)	Almonds (S1)
30	B/L/S 2	Cottage Cheese Pancakes (B2)	Leftover D1 Chili	D2: Baked Salmon	Edamame Pods (S2)	Protein Shake (S2)

High-Protein Family Recipes

These recipes are designed to be simple, high in protein, and appealing to the whole family. Protein content is estimated for adult portions and can be adjusted for children.

I. 14 Unique Dinner Recipes

D1: Lean Ground Beef Chili (Batch Cook)

Protein Focus: Lean Ground Beef, Black Beans, Kidney Beans
Yields: 8 servings
Prep Time: 15 minutes
Cook Time: 45 minutes
Ingredients:
- 2 lbs lean ground beef (90/10 or leaner)
- 1 large onion, chopped
- 2 bell peppers (any color), chopped
- 2 cloves garlic, minced
- 1 (28 oz) can crushed tomatoes
- 1 (15 oz) can black beans, rinsed and drained
- 1 (15 oz) can kidney beans, rinsed and drained
- 1 cup beef broth (low sodium)
- 2 tbsp chili powder, 1 tbsp cumin, 1 tsp smoked paprika
- Salt and pepper to taste
Instructions:
1. Brown the ground beef in a large pot or Dutch oven. Drain any excess fat.
2. Add onion and bell peppers; cook until softened (about 5 minutes). Add garlic and cook for 1 minute.
3. Stir in chili powder, cumin, and paprika. Cook for 1 minute.
4. Add crushed tomatoes, beans, and beef broth. Bring to a simmer.
5. Reduce heat, cover, and let simmer for at least 30 minutes to allow flavors to meld.
6. Serve with a dollop of plain Greek yogurt (instead of sour cream) and a sprinkle of shredded cheese.

D2: Baked Salmon with Quinoa and Roasted Asparagus

Protein Focus: Salmon
Yields: 4 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients:
- 4 (6 oz) salmon fillets
- 1 bunch asparagus, trimmed
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 2 tbsp olive oil
- 1 lemon, sliced
- Salt, pepper, and garlic powder to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa: Combine quinoa and broth/water in a pot. Bring to a boil, reduce heat, cover, and simmer for 15 minutes.
3. Toss asparagus with 1 tbsp olive oil, salt, and pepper. Place on a baking sheet.
4. Place salmon fillets on the same sheet. Drizzle with remaining olive oil, season, and top with lemon slices.
5. Bake for 12-15 minutes, or until salmon is flaky. Serve over quinoa with asparagus.

D3: Chicken and Vegetable Stir-fry

Protein Focus: Chicken Breast
Yields: 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients:
- 1.5 lbs boneless, skinless chicken breast, cut into bite-sized pieces
- 1 tbsp sesame oil
- 4 cups mixed vegetables (broccoli, carrots, snap peas)
- Sauce: 1/4 cup low-sodium soy sauce, 2 tbsp honey, 1 tbsp cornstarch, 1 tsp grated ginger.
- Brown rice for serving.
Instructions:
1. Whisk sauce ingredients in a small bowl.
2. Heat sesame oil in a large skillet or wok over medium-high heat. Add chicken and cook until browned.
3. Add vegetables and stir-fry for 5-7 minutes until crisp-tender.
4. Pour sauce over chicken and vegetables. Cook, stirring constantly, until the sauce thickens.
5. Serve immediately over brown rice.

D4: Hearty Lentil Soup (Vegetarian/Vegan Option)

Protein Focus: Lentils
Yields: 6 servings
Prep Time: 15 minutes
Cook Time: 45 minutes
Ingredients:
- 1 tbsp olive oil
- 1 large onion, 2 carrots, 2 celery stalks, all chopped
- 2 cloves garlic, minced
- 1.5 cups brown or green lentils, rinsed
- 6 cups vegetable broth (low sodium)
- 1 (14.5 oz) can diced tomatoes
- 1 tsp dried thyme, 1 bay leaf
- Salt and pepper to taste
Instructions:
1. Heat oil in a large pot. Sauté onion, carrots, and celery until softened (about 8 minutes). Add garlic and cook for 1 minute.
2. Stir in lentils, broth, diced tomatoes, thyme, and bay leaf.
3. Bring to a boil, then reduce heat and simmer, covered, for 30-40 minutes, or until lentils are tender. Remove bay leaf before serving.
4. Serve with a side of whole grain bread.

D5: Turkey Meatloaf

Protein Focus: Lean Ground Turkey
Yields: 6 servings
Prep Time: 15 minutes
Cook Time: 60 minutes
Ingredients:
- 1.5 lbs lean ground turkey
- 1/2 cup whole-wheat breadcrumbs (or crushed high-protein cereal)
- 1/4 cup milk
- 1 egg
- 1/4 cup finely chopped onion
- 1 tbsp Worcestershire sauce
- Salt, pepper, and dried herbs (e.g., oregano, basil)
- Glaze: 1/4 cup ketchup, 1 tbsp brown sugar, 1 tsp apple cider vinegar.
Instructions:
1. Preheat oven to 350°F (175°C).
2. In a large bowl, gently mix all meatloaf ingredients (except glaze) until just combined. Do not overmix.
3. Shape mixture into a loaf and place in a loaf pan.
4. Mix glaze ingredients and spread half over the loaf.
5. Bake for 45 minutes. Spread remaining glaze and bake for another 15 minutes, or until internal temperature reaches 165°F (74°C).
6. Serve with sweet potato mash.

D6: Chicken & Veggie Pizza (High-Protein Crust)

Protein Focus: Chicken, Mozzarella, High-Protein Crust (using Greek yogurt)
Yields: 4 servings
Prep Time: 20 minutes
Cook Time: 15 minutes
Ingredients:
- Crust: 1.5 cups self-rising flour, 1 cup plain Greek yogurt.
- 1/2 cup pizza sauce
- 1 cup shredded part-skim mozzarella cheese
- 1 cup cooked, shredded chicken breast
- 1/2 cup chopped vegetables (e.g., bell peppers, mushrooms)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Mix flour and Greek yogurt until a dough forms. Knead briefly on a floured surface. Roll or press into a pizza shape.
3. Bake crust for 5 minutes.
4. Remove from oven, spread sauce, cheese, chicken, and vegetables.
5. Bake for another 10-12 minutes, until crust is golden and cheese is melted.

D7: Family Steak Night (Lean Cut Prep)

Protein Focus: Lean Steak (Sirloin or Flank)
Yields: 4 servings
Prep Time: 5 minutes
Cook Time: 10-15 minutes
Ingredients:
- 1.5 lbs lean sirloin or flank steak
- 1 tbsp olive oil
- Salt, black pepper, and garlic powder
- Large side salad with a light vinaigrette
Instructions:
1. Pat steak dry and season generously with salt, pepper, and garlic powder.
2. Heat olive oil in a cast-iron skillet over high heat until smoking.
3. Sear steak for 3-5 minutes per side for medium-rare (adjust for desired doneness).
4. Remove from heat and let rest for 5-10 minutes before slicing thinly against the grain.
5. Serve with a large side salad.

D8: Turkey Meatball Soup

Protein Focus: Ground Turkey
Yields: 6 servings
Prep Time: 20 minutes
Cook Time: 30 minutes
Ingredients:
- 1 lb lean ground turkey
- 1/4 cup whole-wheat breadcrumbs, 1 egg, 1 tbsp dried parsley (for meatballs)
- 6 cups chicken broth (low sodium)
- 1 cup small pasta (e.g., ditalini or orzo)
- 2 cups chopped vegetables (e.g., spinach, carrots, celery)
- Salt and pepper
Instructions:
1. Mix ground turkey, breadcrumbs, egg, and parsley. Roll into small, bite-sized meatballs (about 1 inch).
2. Bring chicken broth to a boil in a large pot.
3. Drop meatballs into the boiling broth. Cook for 5 minutes.
4. Add pasta and hard vegetables (carrots, celery). Cook until pasta is al dente.
5. Stir in spinach during the last 2 minutes. Season to taste.

D9: Chicken Fajitas

Protein Focus: Chicken Breast
Yields: 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients:
- 1.5 lbs chicken breast, sliced into strips
- 2 bell peppers (red and green), sliced
- 1 large onion, sliced
- 2 tbsp olive oil
- 2 tbsp fajita seasoning mix
- Whole-wheat tortillas, plain Greek yogurt, salsa, and black beans for serving.
Instructions:
1. Toss chicken strips with 1 tbsp olive oil and fajita seasoning.
2. Heat remaining oil in a large skillet over medium-high heat. Add chicken and cook until browned and cooked through. Remove from skillet.
3. Add peppers and onion to the skillet. Cook until softened and slightly charred (about 5-7 minutes).
4. Return chicken to the skillet and toss to combine.
5. Serve with warm whole-wheat tortillas, Greek yogurt (as a sour cream substitute), and a side of black beans.

D10: Shrimp Scampi with Zucchini Noodles

Protein Focus: Shrimp
Yields: 4 servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients:
- 1 lb large shrimp, peeled and deveined
- 4 medium zucchini, spiralized into “zoodles”
- 2 tbsp olive oil
- 4 cloves garlic, minced
- 1/4 cup dry white wine or chicken broth
- 2 tbsp lemon juice
- 1/4 cup fresh parsley, chopped
- Salt and red pepper flakes to taste
Instructions:
1. Heat olive oil in a large skillet. Add garlic and red pepper flakes; cook for 1 minute.
2. Add shrimp and cook for 2-3 minutes per side until pink.
3. Pour in wine/broth and lemon juice. Bring to a simmer.
4. Add zoodles and toss gently for 1-2 minutes (do not overcook).
5. Stir in parsley and serve immediately.

D11: Black Bean Burgers

Protein Focus: Black Beans, Egg
Yields: 6 burgers
Prep Time: 20 minutes
Cook Time: 15 minutes
Ingredients:
- 2 (15 oz) cans black beans, rinsed, drained, and mashed
- 1/2 cup whole-wheat breadcrumbs
- 1/4 cup finely chopped onion
- 1 egg
- 1 tbsp chili powder, 1 tsp cumin
- Whole-wheat buns, lettuce, tomato, and Greek yogurt-based sauce for serving.
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine all ingredients. Mix well until a firm mixture forms.
3. Shape into 6 patties.
4. Bake for 10 minutes, flip, and bake for another 5 minutes. Alternatively, pan-fry in a little oil until crispy.
5. Serve on whole-wheat buns with desired toppings.

D12: Pork Tenderloin with Sweet Potatoes

Protein Focus: Pork Tenderloin
Yields: 4 servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
- 1 (1.5 lb) pork tenderloin
- 1 tbsp olive oil
- 1 tbsp dried rosemary, 1 tsp paprika, salt, and pepper
- 2 large sweet potatoes, cubed
- 1 cup green beans, trimmed
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes and green beans with 1/2 tbsp olive oil, salt, and pepper. Spread on a baking sheet.
3. Rub pork tenderloin with remaining olive oil, rosemary, paprika, salt, and pepper. Place on the same baking sheet.
4. Roast for 20-25 minutes, or until the pork reaches an internal temperature of 145°F (63°C).
5. Let pork rest for 5 minutes before slicing.

D13: Cod with Lemon-Dill Sauce

Protein Focus: Cod
Yields: 4 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Ingredients:
- 4 (6 oz) cod fillets
- 1 tbsp olive oil
- Sauce: 1/2 cup plain Greek yogurt, 2 tbsp fresh dill (chopped), 1 tbsp lemon juice, salt, and pepper.
- 1 cup brown rice, cooked
- Steamed broccoli for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place cod fillets on a baking sheet. Drizzle with olive oil and season with salt and pepper.
3. Bake for 12-15 minutes, until fish is opaque and flakes easily.
4. While fish bakes, whisk together all sauce ingredients.
5. Serve cod over brown rice with a dollop of the lemon-dill sauce and a side of steamed broccoli.

D14: Chicken Pot Pie (High-Protein Crust)

Protein Focus: Chicken, High-Protein Crust (using Greek yogurt)
Yields: 6 servings
Prep Time: 25 minutes
Cook Time: 30 minutes
Ingredients:
- Crust: Use the same 2-ingredient crust recipe from D6 (1.5 cups self-rising flour, 1 cup Greek yogurt).
- Filling: 2 cups cooked, shredded chicken breast, 1 cup mixed frozen vegetables, 1/2 cup chicken broth, 1/4 cup milk, 2 tbsp flour (to thicken), salt, pepper, and dried thyme.
Instructions:
1. Preheat oven to 400°F (200°C).
2. Prepare the crust dough and roll out enough for a top crust.
3. In a saucepan, melt 1 tbsp butter (optional) and whisk in 2 tbsp flour. Cook for 1 minute.
4. Gradually whisk in broth and milk until thickened. Stir in chicken, vegetables, and seasonings.
5. Pour filling into a pie dish. Top with the rolled-out crust. Cut a few slits in the top.
6. Bake for 25-30 minutes, until crust is golden brown.

II. 14 Unique Breakfast Recipes

B1: Greek Yogurt Parfait

Protein Focus: Greek Yogurt, Chia Seeds
Ingredients: 1 cup plain Greek yogurt, 1/2 cup mixed berries, 1 tbsp chia seeds, 1/4 cup low-sugar granola.
Assembly: Layer yogurt, berries, and granola in a glass. Top with chia seeds.

B2: Cottage Cheese Pancakes

Protein Focus: Cottage Cheese, Egg
Ingredients (per serving): 1/2 cup cottage cheese, 1 egg, 1/4 cup oats, 1/2 tsp vanilla extract.
Instructions: Blend all ingredients until smooth. Cook like regular pancakes on a lightly oiled griddle. Serve with a side of fruit.

B3: Scrambled Eggs with Spinach

Protein Focus: Eggs
Ingredients (per serving): 3 eggs, 1/4 cup milk, 1 cup fresh spinach, salt, and pepper.
Instructions: Whisk eggs and milk. Sauté spinach in a pan until wilted. Pour egg mixture over spinach and scramble until cooked. Serve with whole-wheat toast.

B4: Protein Smoothie

Protein Focus: Protein Powder, Milk, Peanut Butter
Ingredients: 1 scoop protein powder, 1 cup milk (dairy or soy), 1 frozen banana, 1 tbsp natural peanut butter, 1/2 cup ice.
Instructions: Blend all ingredients until smooth.

B5: Oatmeal with Protein Powder

Protein Focus: Oats, Protein Powder
Ingredients (per serving): 1/2 cup rolled oats, 1 cup water/milk, 1/2 scoop protein powder, 1 tbsp walnuts, cinnamon.
Instructions: Cook oats as directed. Stir in protein powder, walnuts, and cinnamon after cooking.

B6: Breakfast Burrito

Protein Focus: Eggs, Black Beans, Cheese
Ingredients (per serving): 1 whole-wheat tortilla, 2 scrambled eggs, 1/4 cup black beans, 1 tbsp salsa, 1 tbsp shredded cheese.
Assembly: Place all ingredients in the center of the tortilla and roll tightly.

B7: High-Protein Waffles (or B14)

Protein Focus: Protein Powder, Egg
Ingredients (Yields 4): 1 cup whole-wheat flour, 1 scoop protein powder, 1 tsp baking powder, 1 egg, 1 cup milk.
Instructions: Whisk dry ingredients. Whisk wet ingredients separately. Combine and mix until just blended. Cook in a waffle iron. Top with cottage cheese and a drizzle of maple syrup.

B8: High-Protein Overnight Oats

Protein Focus: Greek Yogurt, Chia Seeds, Oats
Ingredients (per serving): 1/2 cup rolled oats, 1/2 cup milk, 1/4 cup Greek yogurt, 1 tbsp chia seeds, 1 tsp maple syrup.
Instructions: Combine all ingredients in a jar. Shake well. Refrigerate overnight. Top with berries in the morning.

B9: Tofu Scramble (Vegan Option)

Protein Focus: Tofu
Ingredients (per serving): 1/2 block firm tofu (pressed), 1/4 tsp turmeric (for color), 1/4 tsp black salt (kala namak, for eggy flavor), 1/4 cup chopped veggies (onion, bell pepper).
Instructions: Crumble tofu into a pan with a little oil. Add spices and veggies. Cook until heated through.

B10: Peanut Butter Banana Toast (Protein Bread)

Protein Focus: Protein Bread, Peanut Butter
Ingredients (per serving): 2 slices high-protein bread, 2 tbsp natural peanut butter, 1/2 sliced banana.
Assembly: Toast bread. Spread peanut butter and top with banana slices.

B11: Cottage Cheese Toast

Protein Focus: Cottage Cheese
Ingredients (per serving): 1 slice whole-wheat toast, 1/2 cup cottage cheese, Everything Bagel Seasoning.
Assembly: Toast bread. Spread cottage cheese and sprinkle generously with seasoning.

B12: High-Protein Breakfast Muffins

Protein Focus: Protein Powder, Egg, Greek Yogurt
Ingredients (Yields 12): 1 cup whole-wheat flour, 1 scoop protein powder, 1/2 cup Greek yogurt, 2 eggs, 1/4 cup milk, 1/4 cup maple syrup, 1 tsp baking soda.
Instructions: Mix wet ingredients. Mix dry ingredients. Combine and fold in berries or chocolate chips (optional). Bake at 375°F (190°C) for 18-20 minutes.

B13: Breakfast Quesadilla

Protein Focus: Eggs, Cheese
Ingredients (per serving): 1 whole-wheat tortilla, 2 scrambled eggs, 1/4 cup shredded cheese.
Assembly: Place cheese and eggs on one half of the tortilla. Fold in half. Cook in a dry skillet until golden brown on both sides. Serve with salsa.

III. Lunch and Snack Preparations

Lunches (L1-L14)

Lunches 2, 4, 6, 8, 10, 12, 14: These are all Leftovers from the previous night’s dinner.
L1: Turkey & Hummus Wrap: Whole wheat tortilla, 4 oz sliced turkey breast, 2 tbsp hummus, mixed greens.
L3: Chicken Salad Sandwich: 1/2 cup shredded chicken mixed with 2 tbsp Greek yogurt, celery, and seasoning. Served on whole-wheat bread.
L5: Tuna Salad on Crackers: 1 can tuna (in water) mixed with light vinaigrette and served with whole-grain crackers.
L7: Chicken & Veggie Skewers: Pre-grilled chicken and vegetable skewers (can be prepped on Day 6).
L9: Leftover Fajita Bowl: Leftover chicken and peppers served over brown rice.
L11: Leftover Scampi: Leftover shrimp and zoodles.
L13: Leftover Cod Salad: Flaked cod mixed with greens and a light lemon dressing.