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🍲 Sunday big batches tap to open

~ salsa chicken week ~

Salsa Shredded ChickenCrock pot · 15 min of your time · feeds 3 dinners
What you need
  • 2.5 lb chicken breast
  • 1 big jar of salsa (about 2 cups)
  • 1 tsp cumin · 1 tsp garlic powder · ½ tsp chili powder
How
  1. Everything in the crock pot. HIGH for 4 hours (or LOW for 7).
  2. Shred the chicken with two forks, right in the pot. Stir.
  3. That's the whole recipe — bowls tonight, tacos, and the enchilada bake.
Your portion: Tonight's bowl: a fist of rice + a big helping of chicken + half a cup of beans + slaw + a spoon of yogurt + lime.
Good to know: Same chicken works as a big taco salad, or over a baked potato.
Taco Turkey — one pan, two dinnersStove · 25 min · feeds a bowl night + taco night
What you need
  • 2 lb 93/7 ground turkey
  • 1 yellow onion + 2 bell peppers (any color), chopped — chop 1 extra for your eggs
  • 3 tablespoons taco seasoning + ¼ cup water
How
  1. Brown the turkey, breaking it up. Push aside; soften onion and peppers 4 minutes.
  2. Seasoning + splash of water, stir 2 minutes.
  3. Cool. Two labeled containers: BOWLS and TACOS.
Your portion: Bowl: fist of rice + big helping of turkey + beans + salsa + spoon of yogurt + slaw. Tacos: 3 corn tortillas, same toppings, salad on the side.
Chicken Enchilada BakeOven · 10 min to build, 20 to bake
What you need
  • The rest of the salsa chicken
  • 4 corn tortillas, torn up
  • ½ cup black beans · ½ cup salsa
  • A good sprinkle of cheese
How
  1. Layer: tortillas, chicken, beans, salsa. Cheese on top.
  2. 375° for 20 minutes until bubbly.
  3. Serve with a spoon of yogurt and a salad. Freeze the rest in single servings.
Your portion: Your square: about a quarter of the dish + a big salad.

~ meatloaf week ~

Turkey Meatloaf + Roasted VeggiesOven · 20 min to build, 1 hour to bake
What you need
  • 2 lb 93/7 ground turkey
  • 1 egg + ½ cup oats
  • 1 small yellow onion, chopped fine
  • 3 tablespoons ketchup (plus 2 more for the top)
  • Garlic powder, salt, pepper
  • About 2 lb chopped veggies or baby potatoes for the pan
How
  1. Mix gently — overmixing makes it tough. Shape into a loaf on a sheet pan.
  2. Thin ketchup layer on top. Veggies around it, touched with olive oil.
  3. 375° for about an hour, until the middle reads 165°. Rest 10 minutes, slice.
Your portion: Your plate: 1 thick slice (or 2 thin) + half a plate of the roasted veggies + a fist of potatoes.
Good to know: Slices freeze beautifully — wrap two for the stash.
Deli Chicken Salad — the cold half of the weekNo cooking · 15 minutes with a rotisserie chicken
What you need
  • 1 rotisserie chicken, skin off, pulled
  • ½ cup Greek yogurt + 2 tablespoons mayo
  • 2 celery stalks, chopped · 1 cup red grapes, halved
  • Squeeze of lemon, salt, pepper
How
  1. Pull the chicken while it's warm — it's easier.
  2. Stir everything together. Taste. A little more lemon is usually the answer.
  3. Fridge in a lidded bowl — it's dinner twice this week and lunch whenever.
Your portion: Wrap night: a big scoop folded into one mini naan. Plate night: a big scoop + fruit + a few crackers.

~ mediterranean week ~

Mediterranean Chicken + RiceOne sheet pan + a pot of rice · 45 min
What you need
  • 2.5 lb chicken breast, cut into big chunks
  • 3 tablespoons olive oil + juice of 1 lemon + 2 garlic cloves
  • 1 tablespoon oregano · 1 teaspoon paprika · salt · pepper
  • Pot of rice (4 servings)
  • Cucumber + tomatoes + red onion for the chopped salad
How
  1. Toss chicken with oil, lemon, garlic, spices. Sheet pan, 425° for 20–22 minutes.
  2. Rice in the cooker or pot while it roasts.
  3. Chop the cucumber-tomato salad; dress with olive oil, lemon, salt.
  4. Stir the tzatziki (card below). Bowls tonight; the rest in containers.
Your portion: Your bowl: fist of rice + big helping of chicken + half the bowl chopped salad + 2 big spoonfuls of tzatziki.
Good to know: Wrap night: same parts folded into one mini naan.
2-Minute TzatzikiStir, done
What you need
  • 1 cup Greek yogurt
  • Half a cucumber, grated and squeezed dry
  • 1 garlic clove, grated · lemon squeeze · pinch of salt · dill if you have it
How
  1. Stir everything. That's it. Better tomorrow than today.
Your portion: Unlimited-ish: it's mostly yogurt — 2 big spoonfuls per bowl is the sweet spot.

~ lasagna week ~

Turkey Lasagna (Banza noodles)Oven · 30 min to build, 45 to bake · feeds 3 dinners + freezer
What you need
  • 1 box Banza lasagna noodles (no pre-boil needed)
  • 1.5 lb 93/7 ground turkey
  • 1 jar Rao's marinara
  • 1 tub (24 oz) cottage cheese (the secret — creamy, huge protein)
  • 1 egg · 2 cups (8 oz) shredded mozzarella · 1 tablespoon Italian seasoning
How
  1. Brown the turkey; stir in the marinara.
  2. Mix cottage cheese with the egg and seasoning.
  3. Layer: sauce, noodles, cottage cheese mix, repeat. Mozzarella on top.
  4. Covered at 375° for 35 min, uncovered 10 more. Rest 15 minutes — it needs it.
Your portion: Your piece: a square about the size of your palm, tall as it comes + big salad every lasagna night.
Good to know: Cut the leftovers into singles before you fridge them — future you says thanks.
Beef Taco Batch — the other half of the weekStove · 20 min
What you need
  • 1 lb 93% lean ground beef
  • 3 tablespoons taco seasoning + ¼ cup water
  • 1 can (15 oz) black beans, rinsed
How
  1. Brown, season, stir in the beans. Two containers: BOWL and TACOS.
Your portion: Bowl: fist of rice + big helping + salsa + yogurt + slaw. Tacos: 3 corn tortillas, same toppings.

~ fajita week ~

Sheet-Pan Chicken FajitasOne sheet pan · 35 min · feeds 4 dinners
What you need
  • 2.5 lb chicken breast, sliced into strips
  • 3 bell peppers (mixed colors) + 2 yellow onions, sliced
  • 1 packet fajita seasoning (3 tablespoons) + 3 tablespoons olive oil
  • Limes
How
  1. Everything tossed with oil and seasoning on one big pan (use two pans rather than crowd one).
  2. 425° for 22–25 minutes, stir once.
  3. Lime over the pan. Tonight fresh; the rest into containers.
Your portion: Bowl: fist of rice + a big scoop of fajita mix + beans + yogurt. Taco night: 3 corn tortillas. Salad night: over the biggest bowl of greens.

~ pulled pork week ~

Crock-Pot Pulled Pork TenderloinCrock pot · 10 min of your time
What you need
  • 2 pork tenderloins
  • 1 jar salsa verde
  • 1 teaspoon each: cumin, garlic powder
  • Squeeze of lime at the end
How
  1. Tenderloins + salsa verde + spices in the crock pot. LOW for 6–7 hours.
  2. Shred with two forks; stir back into the juices with the lime.
  3. Tonight over rice; the rest feeds tacos, a baked potato night, and a salad.
Your portion: Tonight: fist of rice + a big helping of pork + slaw + a spoon of yogurt.
Good to know: Tenderloin is as lean as chicken breast — this is the leanest pulled pork there is.

~ greek meatball week ~

Greek Turkey Meatballs + RiceOven · 30 min · feeds 4 dinners
What you need
  • 2 lb 93/7 ground turkey
  • 1 egg + ½ cup oats
  • 1 small yellow onion, grated
  • Oregano, garlic powder, salt, pepper · lemon zest if you're feeling fancy
  • Pot of rice · cucumber-tomato salad · tzatziki (2-minute card)
How
  1. Mix gently, roll into golf-ball meatballs on a sheet pan.
  2. 400° for 18–20 minutes.
  3. Rice + chopped salad + tzatziki while they bake. Bowls tonight.
Your portion: Your bowl: fist of rice + 4–5 meatballs + half the bowl chopped salad + 2 big spoonfuls of tzatziki.
Good to know: Wrap night: 4 meatballs in one mini naan. They also freeze perfectly.

~ beef taco week ~

Beef Taco Meat, Big BatchStove · 25 min · feeds 4 dinners
What you need
  • 2.5 lb 93% lean ground beef
  • 1 yellow onion, chopped
  • 3 tablespoons taco seasoning + ½ cup water
  • 2 cans black beans, stirred in
How
  1. Brown the beef with the onion, breaking it up.
  2. Seasoning + water, then the beans. Simmer 5 minutes.
  3. Tonight's taco bowls; the rest feeds tacos, taco salad, and the enchilada bake.
Your portion: Bowl: fist of rice + a big helping + salsa + spoon of yogurt + slaw. Tacos: 3 corn tortillas. Salad: over the biggest bowl of greens, crushed tortilla chips on top (a small handful).
Beef Enchilada BakeOven · 10 min to build, 20 to bake
What you need
  • A third of the taco beef
  • 4 corn tortillas, torn
  • ½ cup salsa · cheese sprinkle
How
  1. Layer, cheese on top, 375° for 20 minutes.
  2. Yogurt spoon + salad. Freeze the extra.
Your portion: Your square: a quarter of the dish + big salad.

~ white chili week ~

White Chicken ChiliCrock pot · 20 min of your time · makes 6 bowls (eat 3, freeze 3)
What you need
  • 2.5 lb chicken breast
  • 3 cans Great Northern beans, rinsed
  • 1 jar (16 oz) salsa verde
  • 1 yellow onion + 3 garlic cloves, chopped
  • 4 cups chicken stock
  • 2 tsp cumin · 1 tsp oregano · 1 tsp chili powder
How
  1. Everything except toppings into the crock pot. HIGH 4 hours (or LOW 7).
  2. Shred the chicken right in the pot with two forks. Stir.
  3. Top each bowl with a spoon of Greek yogurt (that's the creamy), cheese sprinkle, lime.
Your portion: Your bowl: two big ladles + one mini naan OR a fist of rice + side salad.
Good to know: Chili on a baked potato night: one ladle over a split russet.

~ wild rice soup week ~

Chicken Wild Rice SoupCrock pot · 25 min of your time · the Minnesota classic, lightened
What you need
  • 2 lb chicken breast
  • 1 cup Minnesota wild rice (L&B brand), rinsed
  • 3 carrots + 3 celery stalks + 1 yellow onion, all chopped
  • 6 cups chicken stock · 1 teaspoon thyme · salt · pepper
  • To finish: ¾ cup Greek yogurt stirred in (the creamy, without the cream)
How
  1. Everything except the yogurt into the crock pot. LOW 6–7 hours.
  2. Shred the chicken in the pot; ladle a little hot broth into the yogurt, then stir it in (keeps it silky).
  3. 6 bowls: 3 fridge, 3 freezer.
Your portion: Your bowl: two big ladles + one mini naan OR half a sandwich on soup-and-sandwich night.
Deli Chicken SaladNo cooking · rotisserie + 15 minutes
What you need
  • 1 rotisserie chicken, pulled
  • ½ cup Greek yogurt + 2 tablespoons mayo
  • Celery + grapes · lemon, salt, pepper
How
  1. Mix. Fridge. It's the cold wrap night and lunches.
Your portion: A big scoop in one mini naan, fruit on the side.

~ turkey chili week ~

Turkey ChiliOne pot · 40 min, mostly simmering · makes 6 bowls
What you need
  • 2 lb 93/7 ground turkey
  • 1 yellow onion + 2 garlic cloves
  • 2 cans kidney or black beans, rinsed
  • 1 big can crushed tomatoes
  • 2 cups stock · 2 tablespoons chili powder · 2 teaspoons cumin · 1 teaspoon oregano
How
  1. Brown the turkey with the onion and garlic.
  2. Everything else in; simmer 30 minutes with the lid half on.
  3. Cheese sprinkle + yogurt spoon per bowl. 3 fridge, 3 freezer.
Your portion: Your bowl: two big ladles + a fist of rice OR over a baked potato + side salad.
Good to know: Chili taco bowl night: a ladle over rice with slaw and salsa on top.

~ broccoli cheese week ~

Broccoli Cheese Soup, LightenedOne pot · 40 min · still creamy, promise
What you need
  • 2 crowns broccoli, about 1.5 lb (or a 1 lb frozen bag), chopped small
  • 1 yellow onion + 2 carrots, chopped
  • 3 cups stock + 2 cups milk
  • 3 tablespoons flour (or 1 potato, grated, for thickening)
  • 1.5 cups sharp shredded cheddar — sharp means less does more
How
  1. Soften onion and carrots; stir in flour a minute.
  2. Stock, milk, broccoli — simmer 15 minutes until tender.
  3. Off the heat, stir in the cheese. Blend half the pot if you like it smoother.
Your portion: Your bowl: two big ladles + rotisserie chicken on the side or stirred in — the soup is the side, the chicken is the protein.

~ cold week (barely any cooking) ~

Big-Batch Deli Chicken SaladNo stove · 20 minutes · the summer special
What you need
  • 2 rotisserie chickens, skin off, pulled
  • 1 cup Greek yogurt + 3 tablespoons mayo
  • 3 celery stalks, chopped + 1 cup halved red grapes + ½ cup chopped pecans if you like
  • Lemon, salt, pepper
How
  1. Pull the chickens while warm.
  2. Mix everything. Taste — more lemon is usually the answer.
  3. Big lidded bowl in the fridge: it's 4 dinners and every lunch.
Your portion: Wrap night: big scoop in one mini naan. Plate night: big scoop + fruit + crackers. Tomato night: stuffed into 2 halved tomatoes.
Good to know: Hard-boil 6 eggs alongside — fridge snacks all week.

~ creamy chicken soup week ~

Creamy Chicken + Veggie SoupCrock pot · 20 min of your time
What you need
  • 2 lb chicken breast
  • 3 carrots + 3 celery stalks + 1 yellow onion + 1 potato, all chopped
  • 1 frozen veggie bag, whatever's in the freezer
  • 5 cups stock · thyme, salt, pepper
  • To finish: ¾ cup Greek yogurt (the creamy)
How
  1. Everything but the yogurt in the crock pot. LOW 6 hours.
  2. Shred the chicken; temper the yogurt with hot broth, stir in.
  3. 3 bowls fridge, 3 freezer.
Your portion: Your bowl: two big ladles + one mini naan OR half a sandwich.
🍤 Quick Friday dinners tap to open
Garlic Shrimp + RiceOne pan · 15 minutes, start to plate
What you need
  • Half the shrimp bag, thawed under cold water 10 min
  • 3 garlic cloves, chopped · 1 tablespoon olive oil
  • Squeeze of lime · chili flakes if you want heat
How
  1. Hot pan, oil, garlic — 30 seconds.
  2. Shrimp in one layer — 2 minutes a side, until pink and curled.
  3. Lime over the top. Done in one song.
Your portion: Your plate: all the shrimp + a fist of rice + the biggest salad of the week.
Garlic-Butter Cod + PotatoesOne pan · 15 minutes
What you need
  • 2 cod pieces, thawed
  • 1 tablespoon butter + 1 tablespoon olive oil
  • 2 garlic cloves · lemon or lime
  • Leftover potatoes, halved
How
  1. Potatoes cut-side down in the hot pan first, 4 minutes.
  2. Push aside; butter, oil, garlic, then cod — 3 minutes a side until it flakes.
  3. Squeeze citrus over everything.
Your portion: Your plate: both cod pieces + a fist of potatoes + big salad.
Turkey Burgers + Big SaladOne pan · 20 minutes
What you need
  • 1 lb 93/7 ground turkey
  • 1 egg · 3 tablespoons oats
  • 1 teaspoon garlic powder · salt · pepper
  • Buns optional · 1 salad kit (Caesar or Sweet Kale)
How
  1. Mix, shape 3 patties, don't overwork them.
  2. Medium pan, 5 minutes a side until cooked through.
  3. Cheese slice if you like. Extra patty → fridge for lunch.
Your portion: Your plate: 1 burger (bun if you want it) + the whole salad bowl.
Pork Tenderloin + VeggiesOne sheet pan · 30 min, mostly oven
What you need
  • 1 pork tenderloin
  • Bag of frozen veggies or chopped fresh
  • 2 tablespoons olive oil · 1 teaspoon garlic powder · salt · pepper
How
  1. Everything on one pan, oil and seasoning over all of it.
  2. 425° for 22–25 minutes. Rest the pork 5 minutes before slicing.
  3. Slices you don't eat → fridge, they reheat great.
Your portion: Your plate: a big helping of pork + half the plate veggies + a fist of potatoes if you want them.
🥞 Breakfasts tap to open
Parfait Bowl — your biggest protein of the day2 minutes · the station is already set up
What you need
  • 1 cup Fage yogurt + 1 scoop vanilla protein, stirred in
  • Big handful of berries
  • 1 pre-scooped granola cup
  • Drizzle of honey
How
  1. Stir the protein into the yogurt first — it turns into vanilla pudding.
  2. Berries, granola, honey. Dessert for breakfast, doing the most work of anything you eat all day.
Your portion: Gym days: eat this after the gym, around 11:30. Don't skip it.
Good to know: Trade for: a protein shake + 2 hard-boiled eggs, or an oats jar.
Overnight Oats Jars5 min a jar · make 2 on Sunday · eat cold
What you need
  • Per jar: ½ cup oats · 1 tablespoon chia seeds
  • ¾ cup almond milk · ½ scoop vanilla protein
  • 1 tablespoon PBfit · handful of berries · 1 teaspoon honey
How
  1. Shake the protein and PBfit into the almond milk, right in the jar.
  2. Oats and chia in, stir, berries on top, lid on, fridge.
  3. Eat cold — half at 8:30 if hungry, the rest at 11:30, or all at once.
Your portion: Quiet bonus: the oats in this jar actively help your cholesterol.
Egg Scramble Plate10 minutes
What you need
  • 2 eggs + ½ cup egg whites
  • Handful of chopped peppers and onions from Sunday
  • Cheese sprinkle · salsa on top
  • 1 low-carb tortilla, or a fist of potatoes
How
  1. Soften the veggies 3 minutes. Eggs in, gentle stir until just set.
  2. Cheese, salsa. Tortilla on the side or wrap it all up.
Your portion: Your plate: the whole scramble + the tortilla OR the potatoes — pick one.
Protein Pancakes — weekend treat15 minutes · Saturday or Sunday morning
What you need
  • ½ cup oats · 1 ripe banana · 2 eggs
  • 1 scoop vanilla protein · splash of almond milk · pinch of cinnamon
How
  1. Everything in the blender until smooth. Rest 2 minutes.
  2. Small pancakes on a medium pan, flip when bubbles pop.
  3. Top with berries and a small drizzle of honey — not the syrup bottle.
Your portion: Your stack: 3 small pancakes. Yes, pancakes are in the plan.
🍫 The 9pm sweet tap to open
Cheesecake Cups10 min on Sunday · makes 3 · about 170 calories each
What you need
  • Per cup: ¾ cup vanilla Greek yogurt
  • 1 graham cracker sheet, crushed
  • Small drizzle of honey · a few berries
How
  1. Crushed graham in the bottom of a small jar.
  2. Yogurt whipped with honey over the top. Berries. Lid. Fridge.
  3. 9pm: spoon, couch, show. Your gummies go with it. This is the plan working, not breaking.
Your portion: The 9pm rotation: cheesecake cup · Yasso bar · SmartSweets · dark chocolate + berries.
🐴JEANNIE