819 High Protein Meal Plan — Week 2

Theme: Fresh Flavors, Restaurant Favorites & Better Ingredients

Prep Style: Twice-a-week prep for fresher meals.

Default Family Size: 2 adults + 1 child

Budget Goal: Approximately $120–$130 depending on store, sales, and pantry items.

Jump To:
Family Size Guide Weekly Menu Grocery List Twice-a-Week Prep Grab & Go Jars Heat & Eat Bowls Family Dinners Storage Guide Kitchen Reset

Family Size & Portion Guide

This Week 2 plan is written for: 2 adults + 1 child.

Simple portion rule: 1 adult = 1 full portion. A child ages 7–12 = about 3/4 portion. A young child ages 2–6 = about 1/2 portion.

PersonPortion Guide
Adult or Teen1 full serving
Child ages 7–12About 3/4 serving
Young child ages 2–6About 1/2 serving
Older adult / light appetiteAbout 1/2 to 3/4 serving

Future Phase 2 Feature: This section will become interactive so adults, kids, and seniors can be entered and the recipes plus grocery list can scale automatically.

Weekly Menu

Grab & Go Jars

  • J004 — Lemon Dill Salmon Salad Jars
  • J005 — Mediterranean Chicken Pasta Jars
  • J006 — Southwest Shrimp Rice Jars

Heat & Eat Bowls

  • B003 — Hibachi Chicken Bowl
  • B004 — Honey Garlic Salmon Rice Bowl
  • B005 — Loaded Taco Bowl

Family Dinners

  • D004 — Lemon Herb Chicken with Potatoes & Green Beans
  • D005 — Chicken Hibachi Night
  • D006 — Honey Garlic Salmon Dinner
  • D007 — Slow Cooker Pork Carnitas
  • D008 — Tuscan Chicken with Spinach

Week 2 Grocery List

🥩 Protein

🥬 Produce

🧀 Dairy

🥫 Pantry

🧂 Seasonings

Twice-a-Week Prep Plan

Prep Session 1 — Days 1 to 3

Estimated Time: 1 1/2 to 2 hours

  • Cook chicken for Lemon Herb Chicken and Mediterranean Pasta Jars.
  • Bake salmon for the first salmon dinner or salmon salad jars.
  • Cook rice for hibachi bowls and honey garlic salmon bowls.
  • Cook pasta for Mediterranean Chicken Pasta Jars.
  • Wash and dry lettuce, spinach, and vegetables.
  • Assemble the first batch of jar lunches.
  • Prep one heat-and-eat bowl option.

Prep Session 2 — Days 4 to 7

Estimated Time: 1 to 1 1/2 hours

  • Cook shrimp fresh for Southwest Shrimp Rice Jars.
  • Cook or reheat pork carnitas for bowls, tacos, or salads.
  • Make hibachi vegetables fresh for best texture.
  • Assemble remaining jars and heat-and-eat bowls.
  • Refresh fruit, snacks, and chopped vegetables.

Virginia's Prep Tip

Seafood tastes best when cooked closer to the day you plan to eat it. If using salmon or shrimp for later-week meals, save those for Prep Session 2 whenever possible.

Grab & Go Jar Recipes

J004
🥗 Grab & Go Jar

Lemon Dill Salmon Salad Jars

High Protein Seafood Option Fresh Flavor

Recipe Snapshot

Best When Cooked: Oven or Air Fryer Salmon
Base: Romaine or Spinach
Jar Size: 32 oz wide-mouth
Yield: 3 jars
Prep: 20 min
Cook: 12–15 min

Ingredients

  • 12 oz cooked salmon, flaked
  • 3 cups chopped romaine or spinach
  • 1 cup diced cucumber
  • 3/4 cup grape tomatoes, halved
  • 1/2 cup crumbled feta cheese
  • 1/4 cup thinly sliced red onion
  • 6 tablespoons lemon dill vinaigrette or Greek dressing
  • 1 lemon, sliced into wedges for serving

Prep Instructions

  • Season salmon with lemon juice, dill, garlic powder, salt, and pepper.
  • Bake at 400°F for 12–15 minutes, or until salmon reaches 145°F.
  • Let salmon cool completely, then flake into bite-sized pieces.
  • Wash and dry lettuce or spinach very well.
  • Dice cucumber, halve tomatoes, and slice red onion.

Assembly Per Jar

  • 2 tablespoons dressing
  • 1/3 cup cucumber
  • 1/4 cup tomatoes
  • 1 tablespoon red onion
  • 4 oz salmon
  • 2–3 tablespoons feta
  • 1 cup romaine or spinach

Protein Swap Options

Use chicken, shrimp, tuna, turkey, or chickpeas instead of salmon.

Storage: Refrigerate up to 3 days for best seafood freshness.

J005
🥗 Grab & Go Pasta Jar

Mediterranean Chicken Pasta Jars

Meal Prep Friendly Pasta or Lettuce Option Family Favorite

Recipe Snapshot

Best When Cooked: Grilled or Oven Chicken
Base: Rotini Pasta + Spinach
Jar Size: 32 oz wide-mouth
Yield: 3 jars
Prep: 20 min
Cook: 25 min

Ingredients

  • 1 1/2 cups cooked diced chicken breast
  • 3 cups cooked rotini pasta, cooled
  • 2 cups baby spinach, chopped
  • 3/4 cup grape tomatoes, halved
  • 1/2 cup diced cucumber
  • 1/2 cup feta cheese
  • 1/3 cup roasted red peppers, chopped
  • 6 tablespoons Greek or lemon vinaigrette

Prep Instructions

  • Cook pasta according to package directions. Drain and cool completely.
  • Cook chicken until internal temperature reaches 165°F. Cool and dice.
  • Wash and dry spinach.
  • Chop cucumber, tomatoes, and roasted red peppers.

Assembly Per Jar

  • 2 tablespoons dressing
  • 1 cup cooked pasta
  • 1/4 cup tomatoes
  • 2–3 tablespoons cucumber
  • 1/2 cup chicken
  • 2–3 tablespoons feta
  • Spinach to fill the jar

Choose Your Base

Use rotini pasta for a heartier lunch, spinach for a lighter jar, or half pasta and half lettuce for balance.

Protein Swap Options

Use salmon, shrimp, turkey, chickpeas, or tofu instead of chicken.

Storage: Refrigerate up to 4 days for best texture.

J006
🥗 Grab & Go Rice Jar

Southwest Shrimp Rice Jars

Restaurant-Inspired Choose Your Base High Protein

Recipe Snapshot

Best When Cooked: Stovetop Shrimp
Base: Rice, Cauliflower Rice, or Lettuce
Jar Size: 32 oz wide-mouth
Yield: 3 jars
Prep: 20 min
Cook: 10 min

Ingredients

  • 1 lb shrimp, peeled and deveined
  • 2 cups cooked cilantro-lime rice or cauliflower rice
  • 1 can black beans, rinsed and drained
  • 1 cup corn
  • 1 cup shredded lettuce
  • 3/4 cup pico de gallo or diced tomatoes
  • 1 avocado, diced just before serving
  • 6 tablespoons chipotle-lime dressing or salsa

Prep Instructions

  • Season shrimp with chili powder, cumin, garlic powder, salt, and pepper.
  • Sauté shrimp 2–3 minutes per side until pink and opaque.
  • Cool shrimp completely before assembling jars.
  • Cook rice or sauté cauliflower rice until moisture cooks off.
  • Rinse black beans and drain corn.

Assembly Per Jar

  • 2 tablespoons dressing or salsa
  • 2/3 cup rice or cauliflower rice
  • 1/3 cup black beans
  • 1/3 cup corn
  • 1/3 of the shrimp
  • Pico de gallo
  • Lettuce on top

Protein Swap Options

Use chicken, steak, pork carnitas, salmon, or ground turkey instead of shrimp.

Storage: Refrigerate up to 3 days. Add avocado right before eating.

Heat & Eat Bowls

B003
🔥 Heat & Eat Bowl

Hibachi Chicken Bowl

Restaurant Night at Home High Protein Choose Your Base

Recipe Snapshot

Best When Cooked: Large Skillet or Flat Top
Also Works In: Blackstone-style griddle
Base: Jasmine Rice or Cauliflower Rice
Servings: 3–4
Prep: 20 min
Cook: 20 min

Ingredients

  • 1 1/2 lbs boneless skinless chicken breast, diced
  • 2 cups cooked jasmine rice or cauliflower rice
  • 1 zucchini, sliced
  • 1 cup mushrooms, sliced
  • 1 small onion, sliced
  • 1 cup broccoli florets
  • 1 carrot, thinly sliced
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon olive oil
  • 1 tablespoon butter, optional
  • 2 cloves garlic, minced
  • 1 teaspoon ground ginger

Cooking Instructions

  • Heat a large skillet over medium-high heat.
  • Add olive oil and cook chicken until browned and 165°F inside.
  • Remove chicken and cook vegetables until tender-crisp.
  • Add garlic, ginger, soy sauce, and optional butter.
  • Return chicken to the pan and toss everything together.
  • Serve over rice or cauliflower rice.

Choose Your Base

Jasmine rice: closest to restaurant-style hibachi. Brown rice: higher fiber. Cauliflower rice: lower carb and extra vegetables.

Protein Swap Options

Use steak, shrimp, salmon, or pork tenderloin instead of chicken.

Storage: Refrigerate up to 4 days.

Reheat: Microwave 1–2 minutes, stirring halfway.

B004
🔥 Heat & Eat Bowl

Honey Garlic Salmon Rice Bowl

Seafood High Protein Meal Prep Friendly

Recipe Snapshot

Best When Cooked: Oven or Air Fryer
Flavor: Honey Garlic
Base: Rice, Quinoa, or Cauliflower Rice
Servings: 3
Prep: 15 min
Cook: 15 min

Ingredients

  • 1 1/2 lbs salmon fillets
  • 2 cups cooked jasmine rice or cauliflower rice
  • 2 cups broccoli florets
  • 1 cup shredded carrots or sliced carrots
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons honey
  • 3 cloves garlic, minced
  • 1 teaspoon ground ginger
  • 1 tablespoon olive oil
  • Green onions for topping

Cooking Instructions

  • Mix soy sauce, honey, garlic, ginger, and olive oil.
  • Brush sauce over salmon.
  • Bake at 400°F for 12–15 minutes, or until salmon reaches 145°F.
  • Steam or roast broccoli and carrots.
  • Serve salmon over rice with vegetables.

Protein Swap Options

Use chicken, shrimp, pork tenderloin, or tofu with the same honey garlic sauce.

Storage: Refrigerate up to 3 days.

Reheat: Heat gently so salmon does not dry out.

B005
🔥 Heat & Eat Bowl

Loaded Taco Bowl

Budget Friendly Family Favorite Choose Your Base

Recipe Snapshot

Best When Cooked: Stovetop or Instant Pot
Flavor: Southwest
Base: Rice, Lettuce, or Cauliflower Rice
Servings: 4
Prep: 10 min
Cook: 15 min

Ingredients

  • 1 1/2 lbs lean ground beef or ground turkey
  • 2 cups cooked rice or cauliflower rice
  • 1 can black beans, rinsed and drained
  • 1 cup corn
  • 1 cup shredded lettuce
  • 1 cup shredded cheddar cheese
  • 1/2 cup salsa
  • 1 avocado, diced before serving
  • 1 packet taco seasoning or homemade seasoning

Cooking Instructions

  • Brown ground beef or turkey in a skillet.
  • Add taco seasoning and a splash of water.
  • Warm beans and corn.
  • Build bowls with rice, taco meat, beans, corn, lettuce, cheese, salsa, and avocado.

Protein Swap Options

Use chicken, pork carnitas, shrimp, steak, or salmon.

Storage: Store hot ingredients separately from lettuce and avocado if possible.

Reheat: Heat meat, rice, beans, and corn. Add cold toppings after heating.

Family Dinners

D004
🍽️ Family Dinner

Lemon Herb Chicken with Potatoes & Green Beans

Sheet Pan Meal Family Friendly Leftover Friendly

Recipe Snapshot

Best When Cooked: Oven
Also Works In: Air Fryer
Servings: 4
Flavor: Lemon Herb

Ingredients

  • 1 1/2 lbs chicken breast or thighs
  • 2 lbs baby potatoes, halved
  • 1 1/2 lbs green beans
  • 2 tablespoons olive oil
  • 2 lemons, juiced
  • 3 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • Salt and pepper, to taste

Cooking Instructions

  • Preheat oven to 400°F.
  • Toss potatoes with olive oil, garlic, lemon juice, seasoning, salt, and pepper.
  • Add chicken to sheet pan and season well.
  • Bake 25–30 minutes, adding green beans during the last 12–15 minutes.
  • Chicken is done when it reaches 165°F.

Leftover Magic

Slice extra chicken for J005 Mediterranean Chicken Pasta Jars or quick wraps.

D005
🍽️ Family Dinner

Chicken Hibachi Night

This family dinner uses the same base as B003. Make a larger batch and portion leftovers into Heat & Eat Bowls.

See Recipe: B003 — Hibachi Chicken Bowl

D006
🍽️ Family Dinner

Honey Garlic Salmon Dinner

This family dinner uses the same base as B004. Serve fresh for dinner and portion leftovers into rice bowls.

See Recipe: B004 — Honey Garlic Salmon Rice Bowl

D007
🍽️ Family Dinner

Slow Cooker Pork Carnitas

Crockpot Meal Prep Friendly Budget Friendly

Recipe Snapshot

Best When Cooked: Crockpot
Also Works In: Instant Pot
Servings: 5–6
Flavor: Citrus Southwest

Ingredients

  • 2 1/2 lbs pork shoulder, pork loin, or pork tenderloin
  • 1 onion, sliced
  • 4 cloves garlic, minced
  • 1 orange or 1/2 cup orange juice
  • 2 limes, juiced
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 teaspoon paprika
  • 1 cup chicken broth
  • Salt and pepper, to taste

Crockpot Instructions

  • Add pork, onion, garlic, citrus juice, broth, and seasonings to crockpot.
  • Cook on LOW for 6–8 hours or HIGH for 3–4 hours.
  • Shred pork with two fork

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