meal plan week 5

So many goodies in this week’s plan loaded with FLAVOR. I had a bit of a sweet tooth this week (forgive meeee, pls) so you’ll notice a lot of sweeter things! Each dish has ample protein, lots of fiber, and SO many anti-inflammatories like turmeric, cacao, and ginger! I really hope you love this one! Each recipe makes 6 servings!

Brownie Batter Baked Oats:
-2 + 1/4 c rolled oats
-1/2 c cocoa powder
-1/4 c chocolate protein powder
-1/2 tsp salt
-1.5 tsp baking powder
-1/2 tsp baking soda
-Pinch cinnamon
-2 + 1/4 c whole milk (or any other milk you prefer)
-2 tsp vanilla
-2 Tbsp brewed coffee
-2 Tbsp liquid sweetener (I used maple syrup but honey or liquid allulose work well, too)
-1 Tbsp apple cider vinegar or white vinegar
-2/3 c dark chocolate chips

For the yogurt frosting:
-2.5 c whole milk Greek yogurt
-1/4 c chocolate protein powder
-1 tsp maple syrup
-Pinch sea salt

1. Preheat oven to 350 degrees F and grease a rectangular baking dish
2. Whisk together the oats, cocoa powder, 1/4 c chocolate protein powder, 1/2 tsp salt, baking powder, baking soda, and cinnamon in a large mixing bowl.
3. In a separate medium mixing bowl, stir together milk, vanilla, coffee, liquid sweetener, and vinegar. Pour wet ingredients into the dry and mix well. Fold in chocolate chips and bake 30 mins.
4. Let cool, then combine all frosting ingredients by whisking well and spread onto baked oats. Chill and then slice into squares! You can enjoy these cold (like I do) or warm! If you want to have them warm in the morning, simply leave the yogurt topping off and keep it on the side in the fridge to add on top when you’re ready!

Hot Honey Chicken:
-3 small sweet potatoes, peeled and diced
-1 small red onion, diced
-4 chicken breasts, diced
-1 Tbsp avocado oil
-Spices: 1/2 tsp turmeric, 1 tsp garlic powder, 1 tsp smoked paprika, 1/4 tsp red chili flakes (or more!), 1 tsp salt, 1/2 tsp black pepper
-1 jalapeno, sliced thinly (seeds removed if you want it less spicy!)
-4 oz feta, crumbled
-3 Tbsp hot honey or regular honey

1. Preheat oven to 425 degrees F and line with parchment paper. Spread sweet potatoes, onion, and chicken on top. Drizzle with avocado oil and sprinkle with spices. Bake 25-30 mins or until chicken is cooked through and sweet potatoes are tender.
2. Mix the chicken and veggies. Top with jalapeno, feta, and honey and broil for 2-5 mins until slightly charred. I served mine with avocado and seasoned, baked broccoli!


Heal Me Immunity Soup:
-2 lb carrots, roughly chopped
-1 yellow onion, roughly chopped
-1 head garlic
-2 Tbsp avocado oil
-Spices: 1 tsp salt, 1/2 tsp black pepper, 1/2 tsp ground ginger, 1/2 tsp cumin, 1/4 tsp turmeric, 1 tsp smoked paprika
-4 c chicken bone broth
-2 c cottage cheese
-juice from 1/2 lemon

1. Preheat oven to 400 degrees F and line a baking sheet with parchment paper. Spread carrots and onions on top. Slice the top off the head of garlic and nestle it into one corner.
2. Drizzle with avocado oil and sprinkle spices on. Bake 30-45 mins or until carrots and garlic cloves are tender. PS I like to wrap the garlic in tin foil to make sure it cooks evenly!
3. Once done, add bone broth to a large high powered (this is key!) blender. Add carrots, onion, and garlic. Add cottage cheese and lemon juice. Blend until creamy. Taste it and see if it needs more salt or spices! I served mine with freshly grated Parmesan, sliced basil, and some more lemon juice. So flavorful!

Chocolate Pecan Caramels:
-12 dates, pitted and opened up
-3 Tbsp cashew butter (any nut/seed butter works!)
-1 Tbsp finely shredded coconut
-12 pecan halves
-2 Tbsp cacao nibs
-1 bar chocolate, melted (I break into pieces, add 1/2 tsp coconut oil, and heat in the microwave, stirring every 30 seconds, until completely melted)
-Coarse sea salt

1. Spread cashew butter onto each date, then top with coconut, 1 pecan half each, and cacao nibs.
2. Drizzle with melted chocolate and sprinkle with sea salt. Freeze 30 mins.