meal plan week 1
Hi and welcome! This week’s meal plans makes 4 servings per dish, except the Hormone Detox Soup makes about 6-8 servings and freezes great! I used Souper Cubes to freeze them :) I hope you enjoy!
High Protein Breakfast Biscuits:
-8 eggs
-1/2 c cottage cheese
-spices: 1 tsp salt, 1/2 tsp black pepper, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/4 tsp red chili flakes
-6 oz cooked chicken sausage, diced
-1/2 c grape tomatoes, diced
-1 large handful spinach, chopped
-3/4 c almond flour
-1/3 c coconut flour
-1/2 tsp baking powder
-1/2 c shredded cheddar cheese
1. Preheat oven to 375 degrees F and line two baking pans with parchment paper
2. Whisk eggs, cottage cheese, and spices, then fold in sausage, tomatoes, spinach, both flours, and baking powder. Stir until a thick dough forms
3. Scoop dough onto baking pans (I used my a large cookie scoop) forming 12 large biscuits. Sprinkle with cheese
4. Bake 18-20 mins, let cool fully before transferring to a container
Smoky Harissa Chicken Bake:
-2 carrots, shredded
-1 c kale, chopped
-3/4 c brown rice
-1 2/3 c chicken bone broth
-1 can chickpeas, drained
-1/3 c Harissa paste
-spices: 1 tsp salt, 1/2 tsp black pepper, 1/2 tsp cumin, 1/2 tsp turmeric, 1/2 tsp onion powder
-1 lb chicken thighs (I used bone-in/skin-on but you can also use skinless/boneless!
-8 oz feta
1. Preheat oven to 375 degrees F
2. Combine carrots, kale, rice, bone broth, chickpeas, Harissa, and spices in a large rectangular baking dish. Stir well
3. Season chicken thighs with salt and pepper and place on top. Cover and bake 45 mins, or until chicken is cooked through
4. Crumble Feta in, mix, and let cool before serving
Hormone Detox Soup:
-5 c broccoli, chopped
-1 yellow onion, diced
-2 carrots, sliced
-3 stalks celery, sliced
-spices: 1 tsp dried basil + 1 tsp salt + 1 tsp garlic powder
-7 c water, divided
-1 cup raw unsalted cashews
-2 cups cooked green lentils
-3 cups baby spinach
-salt + pepper, to taste
1. Grab a large soup pot and toss in broccoli, onion, carrot, celery, spices, and 6 cups of water. Bring to a boil and let simmer uncovered for 15-20 mins
2. Meanwhile, blend remaining 1 cup of water with cashews until creamy
3.When the soup is done heating, remove from heat. Stir cashew creme into soup, then stir in lentils
4. Add spinach to blender and blend (in batches if your blender won’t support the full load!) until super creamy. Taste and add more salt and some pepper if needed! These freeze really well (I used the Souper Cube brand molds). Once ready, I added a drizzle of olive oil and a pinch of black pepper and red chili flakes to my bowl :)
Double Chocolate Blender Brownies:
-1 ripe banana
-2 c rolled oats
-1/4 c coconut oil, melted
-1/4 c water
-1/3 c maple syrup (I used my fave sugar free one from Rx Sugar)
-2 eggs
-1 tsp ground flax
-Pinch sea salt
-1 tsp baking soda
-1/4 c cocoa powder
-1/4 c unflavored collagen peptides
1. Preheat oven to 350 degrees F and grease a square baking dish
2. Blend all ingredients, pour into pan, throw some chocolate chips on (I used Bake Believe because they’re sugar free and DELICIOUS) and bake for 30 mins. Slice + enjoy!
