A high-protein meal plan for the week

Ingredients

• 1½ lb boneless skinless chicken breast, sliced into strips
• 3 bell peppers, sliced
• 1 onion, sliced
• 2 tbsp olive oil
• 2 tsp chili powder
• 1 tsp ground cumin
• 1 tsp garlic powder
• 1 tsp salt
• 8 flour tortillas, 8-inch
• 1 cup plain Greek yogurt
• 1 lime, cut into wedges

Steps

1. 1Heat the oven to 425°F. Toss the chicken, peppers and onion on a large sheet pan with the oil, chili powder, cumin, garlic powder and salt, and spread everything in one layer.
2. 2Roast 20 to 22 minutes, stirring once, until the peppers char at the edges and the chicken reaches 165°F.
3. 3Wrap the tortillas in foil and warm them in the oven for the last 5 minutes.
4. 4Squeeze a lime wedge over the pan and serve with the yogurt and the rest of the lime, so everyone builds their own.

Ingredients

• 1 cup long-grain white rice
• 1 tbsp olive oil
• 1½ lb ground turkey
• 1 tbsp chili powder
• 1 tsp ground cumin
• ½ tsp salt
• 1 (15 oz) can black beans, drained and rinsed
• 1 cup salsa
• 4 cups shredded romaine
• ½ cup shredded cheddar
• ½ cup plain Greek yogurt

Steps

1. 1Cook the rice according to the package. If you’re making Wednesday’s and Friday’s rice too, cook 3½ cups now and refrigerate the extra.
2. 2Heat the oil in a large skillet over medium-high heat. Cook the turkey with the chili powder, cumin and salt, breaking it up, until it reaches 165°F, 7 to 8 minutes.
3. 3Stir in the beans and salsa and simmer 3 minutes, until hot and slightly thickened.
4. 4Build the bowls: rice, lettuce, turkey and beans, then the cheddar and a spoonful of yogurt.

Ingredients

• 1½ lb salmon fillets, cut into 4 pieces
• 1 lb broccoli florets
• 2 tbsp olive oil
• ½ tsp salt
• 2 tbsp honey
• 2 tbsp soy sauce
• 3 cloves garlic, minced
• 3 cups cooked white rice, warmed

Steps

1. 1Heat the oven to 425°F. Toss the broccoli with 1 tablespoon of the oil and the salt on a sheet pan and roast 10 minutes.
2. 2Stir the honey, soy sauce, garlic and the rest of the oil together.
3. 3Push the broccoli to the sides, lay the salmon in the middle and brush it with half the glaze. Roast 10 to 12 minutes, until it flakes easily and reaches 145°F.
4. 4Brush on the rest of the glaze and serve over the rice.

Ingredients

• 10 oz penne
• 1 lb 90% lean ground beef
• 1 onion, diced
• 2 cloves garlic, minced
• 1 (24 oz) jar marinara sauce
• 1 cup low-fat cottage cheese
• 2 cups baby spinach
• ½ cup grated parmesan

Steps

1. 1Cook the pasta in salted water until just tender. Scoop out ½ cup of the cooking water, then drain.
2. 2Meanwhile, brown the beef and onion in a large skillet over medium-high heat, breaking up the beef, until it reaches 160°F, about 8 minutes. Drain any fat and stir in the garlic for 30 seconds.
3. 3Blend the cottage cheese until smooth, or mash it well with a fork, and stir it into the beef with the marinara.
4. 4Stir in the pasta and spinach until the spinach wilts, loosening the sauce with a splash of pasta water. Top with the parmesan.

Ingredients

• 1 tbsp vegetable oil
• 4 eggs, beaten
• 1 lb raw shrimp, peeled and deveined
• 3 cloves garlic, minced
• 1½ cups frozen peas and carrots
• 4 cups cooked white rice, cold
• 3 tbsp soy sauce
• 1 tbsp toasted sesame oil
• 3 green onions, sliced

Steps

1. 1Heat half the vegetable oil in a large skillet or wok over high heat. Scramble the eggs until just set, then move them to a plate.
2. 2Add the rest of the oil and the shrimp and cook 2 to 3 minutes, turning once, until pink and opaque. Add the garlic and the peas and carrots for 1 minute.
3. 3Add the rice, pressing it against the hot pan, and cook 3 to 4 minutes until hot and starting to crisp.
4. 4Stir in the soy sauce, sesame oil, eggs and green onions. Swap in diced chicken breast for the shrimp if you like, cooked to 165°F.