These are the real meals I’m making this week with two kids, a full plate, and zero time for anything complicated. I used a lot of the same ingredients across recipes — like arugula, cottage cheese, sweet potatoes, and chicken — which kept grocery costs lower and helped reduce waste.
Every recipe is high in protein, packed with flavor, and on the table in 20 minutes or less.
Peaches & Cream Toast with Eggs
Macros (per serving): 33g protein | 5g fiber | 35.2g carbs | 13.9g fat
Total Time: 5 minutes
Ingredients:
- 1 slice seeded sourdough (Dave’s Killer, Ezekiel, or Izzio)
- ½ cup cottage cheese
- 1 ripe peach, sliced
- Hot honey and balsamic drizzle
- Flaky sea salt
- 2 hard-boiled eggs (served on the side)
Directions:
- Toast sourdough until golden.
- Spread cottage cheese over toast and layer with sliced peaches.
- Drizzle with hot honey and balsamic.
- Sprinkle flaky salt to finish.
- Serve with two hard-boiled eggs on the side for extra protein.
Chopped Italian Salad
Macros (per serving): 41g protein | 4.8g fiber | 21.5g carbs | 23.8g fat
Total Time: 5 minutes
Ingredients:
- 3 oz deli turkey
- 1 oz turkey pepperoni
- ½ oz shredded cheddar or mozzarella
- 2 cups arugula
- ¼ cup roasted red pepper or tomato
- ¼ cup chickpeas
- 1 tbsp Primal Kitchen Greek vinaigrette
- 2–3 avocado oil kettle chips, crushed
Directions:
- Chop all ingredients finely so every bite has a little of everything.
- Toss with dressing and top with crushed chips just before serving.
Low-Carb Chicken Pad Thai
Macros (per serving): 36.3g protein | 3.9g fiber | 8.3g carbs | 16.5g fat
Total Time: 15 minutes
Ingredients (serves 2):
- 12 oz cooked chicken (baked at 400°F for 15 mins with salt, pepper, garlic & onion powder)
- 2 eggs, scrambled
- ½ cup shredded carrots
- ½ cup shelled edamame
- 2 tbsp chopped peanuts
- 1 tbsp hemp seeds
- 1 tbsp peanut butter + splash of coconut aminos + lime juice (sauce)
- 1 pack shirataki (skinny) noodles
Directions:
- Rinse shirataki noodles and sauté 2–3 minutes to dry.
- Mix peanut butter, coconut aminos, and lime juice for sauce.
- In a pan, combine eggs, carrots, edamame, and chicken.
- Add noodles, toss in sauce, and top with peanuts and hemp seeds.
Buffalo Chicken Sweet Potatoes
Macros (per serving): 32.5g protein | 3.5g fiber | 17.5g carbs | 8g fat
Total Time: 15 minutes
Ingredients (serves 2):
- 12 oz shredded chicken (baked at 400°F with garlic & onion powder, salt & pepper for 15 minutes)
- 2 medium sweet potatoes (microwaved for 5 minutes)
- 4 tbsp Primal Kitchen buffalo sauce
- ½ cup Greek yogurt (for topping)
- ½ cup cottage cheese (can also be added on top)
- ½ avocado
- Optional: chopped green onion
Directions:
- Microwave sweet potatoes until soft (about 5 minutes).
- Slice open and fill each with 6 oz shredded chicken.
- Drizzle with buffalo sauce.
- Top with Greek yogurt, a spoonful of cottage cheese, and optional green onion.
- Add sliced avocado to finish.
Viral Beef & Sweet Potato Bowls
Macros (per serving): 31.5g protein | 4.8g fiber | 19.5g carbs | 13.6g fat
Total Time: 20 minutes
Ingredients (serves 2):
- 12 oz cooked ground beef (seasoned with salt and pepper)
- 1 cup cottage cheese
- 2 cups arugula
- 1 cup roasted sweet potatoes (with turmeric + ginger)
- ½ avocado
- 2 tsp hot honey
- ½ cup black beans
Directions:
- Roast sweet potatoes in advance at 425°F for 20 minutes, or reheat if meal prepped.
- In a bowl, layer arugula, black beans, sweet potatoes, and 6 oz ground beef.
- Add a scoop of cottage cheese, avocado slices, and a drizzle of hot honey.
Baked Feta & Kofta Bowls
Macros (per serving): 35g protein | 5g fiber | 26g carbs | 18g fat
Total Time: 20 minutes
Ingredients (serves 2):
- 8 pre-made turkey or beef meatballs (Amylu, Kevin’s, or air-fried from frozen)
or 12 oz ground turkey or beef + 1 egg + garlic/onion powder, salt & pepper - 1 block sheep’s milk feta (or 2–3 oz)
- 1 cup cherry tomatoes
- 1–2 tsp olive oil
- 1 cup cooked basmati rice (microwave or quick-cook)
- 1 cup arugula or cucumber (for freshness)
- Optional: lemon juice, tahini, garlic powder, oregano
Directions:
- Preheat oven to 400°F.
- In a small baking dish, add the block of feta and cherry tomatoes. Drizzle with olive oil and season with garlic powder or oregano if desired.
- On a separate baking sheet, place meatballs.
- If using raw: mix 12 oz ground meat with 1 egg, garlic powder, onion powder, salt, and pepper. Form into 8 meatballs.
- Bake both dishes for 15 minutes.
- Feta should be soft and slightly golden; tomatoes blistered.
- Meatballs should be fully heated through or cooked to 165°F if raw.
- While baking, microwave the rice and prep your arugula or cucumber.
- After baking, mash and stir the feta and tomatoes together in the baking dish to create a creamy sauce.
- Assemble bowls with rice, meatballs, and sauce. Top with arugula or cucumber and a drizzle of lemon or tahini if using.
Why I love it:
- One dish + one sheet pan = easy cleanup
- That creamy roasted feta-tomato combo hits every time
- You can swap in whatever meatballs you have on hand
Final Notes
- All of these meals come together in 5–20 minutes.
- Prepping the chicken and sweet potatoes at the start of the week saves tons of time.
- Reusing ingredients like cottage cheese, arugula, and sweet potatoes helps stretch your grocery haul and minimizes waste.
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