MONDAY
Monday
☀️ Lunch
Cheeseburger Salad Bowls
Serves 4 · 25 min
🍿 Snack
Chocolate Protein Balls
Serves 10 · 15 min
Sunday printout
Lunch & snack prep for Jun 21
Use this as the Sunday prep sheet for the week's lunches and snacks. Each recipe block below includes the ingredients you need and the hosted cooking notes in a tighter print-first layout.
TUESDAY
Tuesday
☀️ Lunch
Pesto Chicken Skillet
Serves 4 · 26 min
🍿 Snack
Jalapeno Popper Snack Cups
Serves 4 · 22 min
WEDNESDAY
Wednesday
☀️ Lunch
Cheeseburger Salad Bowls
Serves 4 · 25 min
🍿 Snack
Pizza Roll-Up Snack Box
Serves 4 · 8 min
THURSDAY
Thursday
☀️ Lunch
Pesto Chicken Skillet
Serves 4 · 26 min
🍿 Snack
Cucumber Salmon Bites
Serves 4 · 10 min
FRIDAY
Friday
☀️ Lunch
Cheeseburger Salad Bowls
Serves 4 · 25 min
🍿 Snack
Greek Yogurt Berry Chia Cups
Serves 4 · 10 min
Monday ☀️ Lunch
Cheeseburger Salad Bowls
Monday lunch for the week of Jun 21.
Ingredients
- 1.5 lb Ground beef
- 2 heads Romaine
- 1 cup Cherry tomatoes
- 0.75 cup Dill pickles
- 1 cup Cheddar cheese
- 0.25 cup Mayonnaise
- 1 tbsp Yellow mustard
- 1 tbsp Pickle brine
- 1 tsp Sesame seeds
- to taste Salt
- to taste Black pepper
- ½ tsp Garlic powder
- ½ tsp Onion powder
- ½ tsp Paprika
Recipe note
Seasoned beef over crisp lettuce with cheddar, pickles, tomatoes, and burger sauce.
Cooking cue
Cook beef to your preferred doneness and let steaks or larger cuts rest before serving.
- Set a large skillet or saute pan over medium to medium-high heat and keep the ingredients close so the cooking stays fast and even.
- Brown the ground beef in a skillet with salt, pepper, garlic powder, and onion powder until deeply savory.
- Whisk mayonnaise, mustard, pickle brine, and smoked paprika into a quick burger sauce.
- Layer romaine, tomatoes, pickles, shredded cheddar, and warm beef into bowls.
- Cook beef to your preferred doneness and let steaks or larger cuts rest before serving.
- Drizzle with burger sauce and finish with sesame seeds if you want the burger-shop feel.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Monday 🍿 Snack
Chocolate Protein Balls
Monday snack for the week of Jun 21.
Ingredients
- 2/3 cup almond butter (or other smooth nut butter)
- 2 tablespoons avocado oil (or melted butter)
- 1/4 cup liquid allulose
- 1 teaspoon vanilla extract
- 3/4 cup chocolate whey protein powder
- 1/4 cup nut flour (pecan, walnut, or almond)
- 2 tablespoons cocoa powder
- 1/8 teaspoon salt (if nut butter is unsalted)
- 2 tablespoons mini keto chocolate chips
- 2 tablespoons finely chopped walnuts or pecans (optional)
Recipe note
These no-bake chocolate protein balls taste like fudgy brownies and pack 11g of protein per serving. A perfect keto-friendly snack for fueling up between meals or post-workout.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Combine the almond butter and avocado oil in a large mixing bowl, stirring thoroughly until smooth and well blended.
- Mix in the liquid allulose and vanilla extract, stirring until fully incorporated into the nut butter mixture.
- Add the chocolate protein powder, nut flour, cocoa powder, and salt to the bowl. Stir everything together until a thick, cohesive dough forms that holds together when pressed.
- Fold in the mini chocolate chips and chopped nuts (if using) until evenly distributed throughout the dough.
- Scoop and roll the dough into 1-inch balls, yielding approximately 20 balls total. Place them on a plate or baking sheet.
- Transfer to the refrigerator and chill until firm, about 30-60 minutes, before serving.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.
Tuesday ☀️ Lunch
Pesto Chicken Skillet
Tuesday lunch for the week of Jun 21.
Ingredients
- 1.5 lb Chicken breast
- 0.5 cup Basil pesto
- 0.5 cup Heavy cream
- 1 cup Cherry tomatoes
- 5 oz Spinach
- 0.5 cup Parmesan
Recipe note
Creamy basil pesto chicken with blistered tomatoes and spinach for a fast Friday dinner.
Cooking cue
Cook until the thickest piece reaches 165F and the juices run clear.
- Set a large skillet or saute pan over medium to medium-high heat and keep the ingredients close so the cooking stays fast and even.
- Season the chicken and sear in a skillet until golden and nearly cooked through.
- Add pesto, cream, and cherry tomatoes, then simmer until the sauce thickens.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Fold in spinach just before serving and finish with Parmesan.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
This lunch is marked as leftovers in the weekly plan.
Tuesday 🍿 Snack
Jalapeno Popper Snack Cups
Tuesday snack for the week of Jun 21.
Ingredients
- 12 whole Mini sweet peppers
- 4 oz Cream cheese
- 0.5 cup Cheddar cheese
- 4 slices Bacon
- 1 whole Jalapeno
Recipe note
Cream cheese-filled mini peppers topped with bacon and cheddar.
- Preheat the air fryer to 390F while you prep the ingredients so the first batch starts crisp.
- Halve the mini peppers and remove the seeds.
- Mix cream cheese, cheddar, chopped bacon, and sliced jalapeno.
- Fill the peppers and bake or air fry until hot and lightly blistered.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
Wednesday ☀️ Lunch
Cheeseburger Salad Bowls
Wednesday lunch for the week of Jun 21.
Ingredients
- 1.5 lb Ground beef
- 2 heads Romaine
- 1 cup Cherry tomatoes
- 0.75 cup Dill pickles
- 1 cup Cheddar cheese
- 0.25 cup Mayonnaise
- 1 tbsp Yellow mustard
- 1 tbsp Pickle brine
- 1 tsp Sesame seeds
- to taste Salt
- to taste Black pepper
- ½ tsp Garlic powder
- ½ tsp Onion powder
- ½ tsp Paprika
Recipe note
Seasoned beef over crisp lettuce with cheddar, pickles, tomatoes, and burger sauce.
Cooking cue
Cook beef to your preferred doneness and let steaks or larger cuts rest before serving.
- Set a large skillet or saute pan over medium to medium-high heat and keep the ingredients close so the cooking stays fast and even.
- Brown the ground beef in a skillet with salt, pepper, garlic powder, and onion powder until deeply savory.
- Whisk mayonnaise, mustard, pickle brine, and smoked paprika into a quick burger sauce.
- Layer romaine, tomatoes, pickles, shredded cheddar, and warm beef into bowls.
- Cook beef to your preferred doneness and let steaks or larger cuts rest before serving.
- Drizzle with burger sauce and finish with sesame seeds if you want the burger-shop feel.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
This lunch is marked as leftovers in the weekly plan.
Wednesday 🍿 Snack
Pizza Roll-Up Snack Box
Wednesday snack for the week of Jun 21.
Ingredients
- 8 whole Mozzarella slices
- 4 oz Pepperoni
- 0.5 cup Olives
- 1 whole Cucumber
- 0.25 cup Fresh basil
- 0.25 cup Italian vinaigrette
Recipe note
No-cook roll-ups with mozzarella, pepperoni, olives, and Italian vinaigrette.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Lay out the deli mozzarella slices and layer pepperoni and basil leaves on top.
- Roll each slice tightly and pack with olives and a few cucumber spears.
- Serve with a small container of Italian vinaigrette or pizza sauce for dipping.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.
Thursday ☀️ Lunch
Pesto Chicken Skillet
Thursday lunch for the week of Jun 21.
Ingredients
- 1.5 lb Chicken breast
- 0.5 cup Basil pesto
- 0.5 cup Heavy cream
- 1 cup Cherry tomatoes
- 5 oz Spinach
- 0.5 cup Parmesan
Recipe note
Creamy basil pesto chicken with blistered tomatoes and spinach for a fast Friday dinner.
Cooking cue
Cook until the thickest piece reaches 165F and the juices run clear.
- Set a large skillet or saute pan over medium to medium-high heat and keep the ingredients close so the cooking stays fast and even.
- Season the chicken and sear in a skillet until golden and nearly cooked through.
- Add pesto, cream, and cherry tomatoes, then simmer until the sauce thickens.
- Cook until the thickest piece reaches 165F and the juices run clear.
- Fold in spinach just before serving and finish with Parmesan.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
This lunch is marked as leftovers in the weekly plan.
Thursday 🍿 Snack
Cucumber Salmon Bites
Thursday snack for the week of Jun 21.
Ingredients
- 1 whole Cucumber
- 4 oz Cream cheese
- 4 oz Smoked salmon
- 1 tbsp Capers
- 2 tbsp Dill
- 1 tsp Lemon zest
- to taste Black pepper
Recipe note
Crunchy cucumber rounds topped with whipped cream cheese, smoked salmon, and dill.
Cooking cue
Cook fish until it flakes easily and reaches about 125F to 130F in the thickest part.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Spread softened cream cheese over cucumber rounds.
- Top with smoked salmon, capers, and dill.
- Cook fish until it flakes easily and reaches about 125F to 130F in the thickest part.
- Finish with black pepper and lemon zest before serving.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.
Friday ☀️ Lunch
Cheeseburger Salad Bowls
Friday lunch for the week of Jun 21.
Ingredients
- 1.5 lb Ground beef
- 2 heads Romaine
- 1 cup Cherry tomatoes
- 0.75 cup Dill pickles
- 1 cup Cheddar cheese
- 0.25 cup Mayonnaise
- 1 tbsp Yellow mustard
- 1 tbsp Pickle brine
- 1 tsp Sesame seeds
- to taste Salt
- to taste Black pepper
- ½ tsp Garlic powder
- ½ tsp Onion powder
- ½ tsp Paprika
Recipe note
Seasoned beef over crisp lettuce with cheddar, pickles, tomatoes, and burger sauce.
Cooking cue
Cook beef to your preferred doneness and let steaks or larger cuts rest before serving.
- Set a large skillet or saute pan over medium to medium-high heat and keep the ingredients close so the cooking stays fast and even.
- Brown the ground beef in a skillet with salt, pepper, garlic powder, and onion powder until deeply savory.
- Whisk mayonnaise, mustard, pickle brine, and smoked paprika into a quick burger sauce.
- Layer romaine, tomatoes, pickles, shredded cheddar, and warm beef into bowls.
- Cook beef to your preferred doneness and let steaks or larger cuts rest before serving.
- Drizzle with burger sauce and finish with sesame seeds if you want the burger-shop feel.
- Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.
This lunch is marked as leftovers in the weekly plan.
Friday 🍿 Snack
Greek Yogurt Berry Chia Cups
Friday snack for the week of Jun 21.
Ingredients
- 2 cups Greek yogurt
- 3 tbsp Chia seeds
- 1 tsp Vanilla extract
- 0.5 cup Raspberries
- 0.25 cup Unsweetened coconut
- 0.25 cup Pecans
Recipe note
Protein-rich snack cups with vanilla yogurt, chia, toasted coconut, and a few berries.
- Prep and chill the ingredients before assembling so the finished dish stays crisp and cold.
- Stir the chia seeds and vanilla into the yogurt and let it stand for 10 minutes.
- Top with raspberries, toasted coconut, and chopped pecans.
- Serve cold or pack in jars for grab-and-go snacks.
- Taste before serving and adjust the salt, lemon, vinegar, or herbs so the flavors stay bright.