819 High Protein Meal Plan — Week 1

Greek Chicken Salad Mason Jars

Ingredients

• 1 1/2 cups cooked diced chicken breast, about 12 oz cooked
• 3 cups chopped romaine lettuce
• 1 cup diced cucumber
• 3/4 cup grape tomatoes, halved
• 1/4 cup thinly sliced red onion
• 1/2 cup crumbled feta cheese
• 6 tablespoons Greek vinaigrette

Prep Instructions

1. Cook chicken breast until it reaches 165°F.
2. Let chicken rest 10 minutes, then dice.
3. Wash and dry romaine very well.
4. Dice cucumber, halve tomatoes, and slice red onion.

Assembly Per Jar

1. 2 tablespoons Greek vinaigrette
2. 1/3 cup cucumber
3. 1/4 cup tomatoes
4. 1 tablespoon red onion
5. 1/2 cup chicken
6. 2 to 3 tablespoons feta
7. 1 cup romaine lettuce

Storage: Refrigerate up to 5 days.

Antipasto Salad Mason Jars

Ingredients

• 3 cups chopped romaine lettuce
• 6 oz salami, sliced
• 6 oz deli ham, diced
• 3/4 cup mozzarella pearls
• 3/4 cup grape tomatoes, halved
• 1/2 cup pepperoncini slices
• 6 tablespoons Italian dressing

Prep Instructions

1. Wash and dry romaine lettuce.
2. Slice salami and dice ham.
3. Halve tomatoes and drain pepperoncini.
4. Drain mozzarella pearls if packed in liquid.

Assembly Per Jar

1. 2 tablespoons Italian dressing
2. 1/4 cup tomatoes
3. 2 tablespoons pepperoncini
4. 2 oz ham
5. 2 oz salami
6. 1/4 cup mozzarella pearls
7. 1 cup romaine lettuce

Storage: Refrigerate up to 5 days.

Chicken Bacon Ranch Pasta Salad Mason Jars

Ingredients

• 3 cups cooked rotini pasta
• 1 1/2 cups cooked diced chicken breast
• 6 slices cooked bacon, crumbled
• 3/4 cup shredded cheddar cheese
• 3 cups chopped romaine lettuce
• 6 tablespoons ranch dressing

Prep Instructions

1. Cook pasta according to package directions. Drain and cool completely.
2. Cook bacon until crisp, then crumble.
3. Cook and dice chicken.
4. Wash and dry romaine lettuce.

Assembly Per Jar

1. 2 tablespoons ranch dressing
2. 1 cup cooked pasta
3. 1/2 cup chicken
4. 2 slices crumbled bacon
5. 1/4 cup cheddar cheese
6. 1 cup romaine lettuce

Storage: Refrigerate up to 4 days for best texture.

Garlic Butter Steak Bites with Mashed Potatoes and Broccoli

Ingredients

• 1 1/2 lbs sirloin steak, cut into bite-sized pieces
• 2 tablespoons olive oil
• 3 tablespoons butter
• 4 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper, to taste
• 1 package Idahoan mashed potatoes, 4-serving size
• 2 cups broccoli florets

Prep Instructions

1. Cut steak into 1-inch cubes and pat dry.
2. Season with salt, pepper, garlic powder, and Italian seasoning.
3. Steam broccoli until tender-crisp.
4. Prepare mashed potatoes according to package directions.
5. Sear steak in olive oil over medium-high heat for 2 to 3 minutes per side.
6. Add butter and garlic, then toss steak until coated.

Storage: Refrigerate up to 3 days.

Reheat: Microwave in 45-second intervals or warm gently in a skillet.

Garlic Parmesan Chicken over Fettuccine

Ingredients

• 1 1/2 lbs boneless skinless chicken breast
• 12 oz fettuccine
• 2 cups heavy cream
• 1 1/2 cups grated Parmesan cheese
• 2 tablespoons butter
• 4 cloves garlic, minced
• 2 cups broccoli florets
• Salt and pepper, to taste

Prep Instructions

1. Cook fettuccine according to package directions.
2. Season chicken with salt, pepper, and garlic powder.
3. Cook chicken in a skillet until internal temperature reaches 165°F.
4. Remove chicken and slice.
5. Melt butter, add garlic, then stir in heavy cream.
6. Add Parmesan and stir until creamy.
7. Toss pasta in sauce and serve chicken on top with broccoli.

Storage: Refrigerate up to 3 days.

Reheat: Add a splash of milk or cream before microwaving.

Homemade Famous Bowls

Ingredients

• 1 1/2 lbs grilled or baked chicken breast, diced
• 1 package Idahoan mashed potatoes, 4-serving size
• 1 can corn, drained
• 1 cup shredded cheddar cheese
• 1 1/2 cups chicken gravy

Prep Instructions

1. Cook chicken until it reaches 165°F, then dice.
2. Prepare mashed potatoes according to package directions.
3. Warm corn and gravy separately.
4. Layer mashed potatoes, corn, chicken, cheese, and gravy in bowls.

Storage: Refrigerate up to 3 days.

Reheat: Microwave 1 to 2 minutes, stirring halfway.

Pork Burrito Bowls

Ingredients

• 1 1/2 lbs pork loin, diced
• 2 cups cooked rice
• 1 can black beans, rinsed and drained
• 1 cup corn
• 1 cup shredded cheddar cheese
• 1 avocado, diced
• 1/2 cup salsa
• 1/4 cup sour cream
• 1 cup shredded lettuce

Prep Instructions

1. Dice pork into bite-sized pieces.
2. Season with salt, pepper, garlic powder, and paprika.
3. Cook pork in a skillet until browned and fully cooked.
4. Cook rice and warm beans and corn.
5. Layer rice, pork, beans, corn, cheese, lettuce, salsa, sour cream, and avocado.

Storage: Store avocado separately and add before serving.

Reheat: Reheat rice, pork, beans, and corn before adding cold toppings.

Unstuffed Cabbage

Ingredients

• 1 lb lean ground beef
• 1/2 lb Italian sausage
• 1 small cabbage, chopped, about 6 cups
• 1 cup uncooked long-grain rice
• 2 cans tomato sauce, 15 oz each
• 1 can diced tomatoes, 14.5 oz
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tablespoon Worcestershire sauce
• 1 teaspoon paprika
• Salt and pepper, to taste

Prep Instructions

1. Cook 1 cup uncooked rice according to package directions.
2. Brown ground beef and Italian sausage in a large skillet or pot.
3. Add onion and garlic. Cook until softened.
4. Add chopped cabbage, tomato sauce, diced tomatoes, Worcestershire sauce, paprika, salt, and pepper.
5. Cover and simmer 25 to 30 minutes, stirring occasionally.
6. Stir in cooked rice during the last 10 minutes.

Storage: Refrigerate up to 4 days.

Reheat: Microwave or warm in a covered skillet.