Weekly Recipes

From Robert’s meal plan – printable, no login required
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🥗 Snack Packs 🍎 Weekday Breakfast 🍳 Turkey Bacon + Egg White Scramble 🍯 Dessert 🐟 Lemon Garlic Salmon Bowls 🐔 Garlic Ginger Chicken Stir‑Fry 🦃 Turkey Stuffed Peppers 🦃 Turkey Veggie Skillet 🛠️ Sunday Prep Checklist

🥗 Snack Packs (8 servings)

Ingredients (per pack)

  • 2 oz baby carrots (~6–8)
  • 2 oz raw broccoli (~4–5 florets)
  • 5–6 cherry tomatoes (~½ cup)
  • ¼ bell pepper, sliced
  • 1 stick string cheese
  • 1 tuna packet
  • ½ cup edamame
  • 1 egg white muffin (see below)
  • Handful dried apples/strawberries (~25 g)
  • 1 juice box

Egg White Muffins (8)

  • 2 cups liquid egg whites
  • 1 bell pepper, diced
  • ½ onion, diced
  • Salt, pepper, Italian seasoning

Directions

  1. Mix egg whites, peppers, onion, and seasoning.
  2. Pour into muffin tin; bake at 375°F for 20 minutes.

🍎 Weekday Breakfast (Mon–Thu)

Ingredients (per serving)

  • 1 medium apple
  • ½ cup strawberries
  • ¾ cup plain Greek yogurt
  • 1 tbsp peanut butter

Directions

  1. Slice fruit.
  2. Mix with yogurt; top with peanut butter.

🍳 Turkey Bacon + Egg White Scramble (Sat/Sun breakfast, 2 servings each day)

Ingredients (per 2 servings)

  • 6 slices turkey bacon
  • 2 cups egg whites
  • 2 cups raw spinach (cooks down to ~½ cup)

Directions

  1. Cook turkey bacon until crisp; chop.
  2. Add egg whites and spinach; scramble until set.

🍯 Dessert (Mon–Thu, optional weekends)

Ingredients (per serving)

  • ½ cup Greek yogurt
  • ½ cup strawberries
  • 1 tsp honey

Directions

  1. Mix yogurt with honey.
  2. Top with strawberries and serve.

🐟 Lemon Garlic Salmon Bowls (2 servings)

Ingredients

  • 1 lb salmon filets (2)
  • 1 Seeds of Change rice pouch
  • 2 cups roasted broccoli + peppers/onions
  • 1 lemon
  • 1 tsp olive oil, 1 tsp minced garlic, parsley

Directions

  1. Roast veggies at 400°F for 20 minutes.
  2. Season salmon with oil, garlic, parsley; bake at 400°F for 12–15 minutes.
  3. Heat rice pouch; serve salmon + veggies over rice; squeeze lemon.

🐔 Garlic Ginger Chicken Stir‑Fry (2 servings)

Ingredients

  • 1 lb chicken breast (cubed)
  • 1 Seeds of Change rice pouch
  • 2 cups roasted broccoli + peppers/onions
  • 2 tbsp soy sauce
  • 1 tsp sesame oil
  • 1 tsp garlic, ½ tsp ginger

Directions

  1. Cook chicken until browned.
  2. Add veggies, garlic, soy sauce, sesame oil, and ginger.
  3. Heat rice pouch and serve stir‑fry over rice.

🦃 Turkey Stuffed Peppers (2 servings = 4 peppers)

Ingredients

  • 1 lb ground turkey
  • 4 bell peppers (tops cut, seeds removed)
  • 1 onion, diced
  • ½ Seeds of Change rice pouch (~4 oz)
  • 1 small can (8 oz) tomato sauce
  • 2 sticks string cheese (sliced into rounds)
  • 1 tsp garlic, Italian seasoning

Directions

  1. Cook turkey with onion and garlic until browned.
  2. Mix in tomato sauce, rice, seasoning, and extra roasted peppers/onions.
  3. Stuff peppers; top with cheese; bake 375°F covered 25 min, uncover 5 min.

🦃 Turkey Veggie Skillet (2 servings)

Ingredients

  • 1 lb ground turkey
  • 1 Seeds of Change rice pouch
  • 1½ cups broccoli (steamed or roasted)
  • 1 bell pepper, diced
  • 1 cup cherry tomatoes, halved
  • 1 tsp garlic, 1 tsp olive oil
  • Chili flakes or Italian seasoning

Directions

  1. Cook turkey with garlic until browned.
  2. Add peppers and tomatoes; cook 3–4 minutes.
  3. Stir in rice and broccoli; season to taste.

🛠️ Sunday Prep Checklist

✅ Proteins

  • Cook 1 lb ground turkey → divide half for stuffed peppers filling; keep 1 lb raw for turkey skillet.
  • Cube 1 lb chicken breast → store raw, lightly seasoned.
  • Portion salmon filets → store raw, lightly seasoned.
  • Cook turkey bacon (oven 400°F × 15 min) → store for Sat/Sun scrambles.

✅ Veggies

  • Chop & roast 2 lbs broccoli + 3 bell peppers + 2 onions (400°F × 20 min).
  • Dice 1 onion + 1 bell pepper for egg white muffins.
  • Slice 2 bell peppers into strips for snack packs.
  • Wash & portion cherry tomatoes (5–6 each × 8 packs).
  • Portion baby carrots (2 oz each × 8 packs).
  • Portion raw broccoli florets (2 oz each × 8 packs).

✅ Carbs

  • Keep 4 rice pouches ready (no prep until mealtime).

✅ Snacks/Extras

  • Bake egg white muffins (8).
  • Portion dried fruit for 8 snack packs (~25 g each).
  • Make sure juice boxes + tuna packets + string cheese are packed.

✅ Dessert

  • Wash and slice strawberries; portion into 4 dessert containers with honey packets or drizzle cups.

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