So I gave ChatGPT a list of what was in my fridge…
…and it planned my whole week of dinners. Not even kidding.
I had teriyaki salmon, meatballs, chicken sausage, sweet potatoes, random grains, and a bunch of frozen veggies. I told ChatGPT I wanted high-protein, high-fiber meals that took under 20 minutes — and it totally delivered.
Here’s what I made 👇
🍣 1. Teriyaki Salmon Rice Bowls
Serves 2
Ingredients:
2 teriyaki-glazed salmon fillets (about 5 oz each)
1 cup cooked jasmine or basmati rice
2 cups frozen stir-fry or roasted veggies
Optional: 1 tbsp soy sauce or coconut aminos
Optional: sesame seeds
Instructions:
Cook or reheat salmon fillets.
While they cook, warm up frozen veggies in a skillet or microwave.
Reheat cooked rice (or make it fresh if needed).
Assemble bowls: 1/2 cup rice + 1 cup veggies + salmon.
Drizzle with sauce and sprinkle sesame seeds if using.
Protein: ~35g per serving
Fiber: ~6g
🍆 2. Eggplant & Meatball Orzo Skillet
Serves 2
Ingredients:
10 frozen meatballs (beef, turkey, or plant-based)
1/2 cup dry orzo (yields ~1 cup cooked)
1 small eggplant, diced
1 tbsp olive oil
1/2 tsp Italian seasoning
Optional: 2 tbsp feta or parmesan cheese
Instructions:
Start cooking orzo according to package directions.
Sauté diced eggplant in olive oil for 6–8 minutes until soft.
While eggplant cooks, microwave or pan-cook meatballs.
Drain orzo and toss everything together in the pan.
Top with cheese if using.
Protein: ~33g per serving
Fiber: ~6g
🌭 3. Chicken Sausage & Couscous Veggie Bowls
Serves 2
Ingredients:
2 jalapeño chicken sausages, sliced
1/2 cup dry couscous (yields ~1.25 cups cooked)
2 cups frozen or roasted vegetables
1 tbsp olive oil
1/4 tsp garlic powder or dried herbs
Optional: 2 tbsp feta or 1/4 cup cottage cheese
Instructions:
Cook couscous (1:1 water ratio — just pour boiling water over and cover for 5 min).
Sear chicken sausage in a skillet until browned.
Heat up frozen or pre-roasted veggies.
Combine everything in bowls and top with cheese and seasoning.
Protein: ~32g per serving
Fiber: ~6–8g
🥔 4. Sweet Potato, Chicken Sausage & Cottage Cheese Bowls
Serves 2
Ingredients:
1 large sweet potato, diced (about 1.5–2 cups)
2 jalapeño chicken sausages, sliced
1/2 cup dry orzo
1 cup bone broth (to cook the orzo)
1.5 cups frozen or roasted veggies
3/4 cup cottage cheese per person (1.5 cups total)
Optional: everything bagel seasoning or chili crisp for topping
Instructions:
Bring bone broth to a boil, add orzo, and cook 8–10 minutes until al dente.
Microwave or roast sweet potato until soft (~6–7 min in microwave with a splash of water and cover).
Sauté chicken sausage until golden, ~5–6 minutes.
Heat veggies.
Assemble bowls: sweet potato + orzo + veggies + sausage + cottage cheese.
Top with seasoning.
Protein: ~35g per serving
Fiber: ~7g
🥗 Bonus Lunch Idea: Romaine Salad Meal Prep
Makes 2-3 jars or bowls
Ingredients:
1 heart romaine, chopped
1 jalapeño chicken sausage, cooked and sliced
1/2 cup chopped cucumber
1/2 cup chopped tomato
2 tbsp feta
1–2 tbsp olive oil + red wine vinegar or dressing of choice
Instructions:
Layer all ingredients in mason jars or airtight containers.
Store dressing separately or at the bottom of the jar.
Protein: ~25–30g
Fiber: ~5–6g
🛒 Grocery List (Only What I Needed to Add)
Produce (Organic if available):
1 eggplant
2–3 sweet potatoes
Roma tomatoes
Cucumber
Lemons (optional)
Pantry:
Dry orzo
Dry couscous
Olive oil
Red wine vinegar
Everything bagel seasoning or herbs
Bone broth (1 cup)
Protein:
Frozen meatballs
Extra chicken sausage (if not enough on hand)
Dairy:
Feta cheese
Cottage cheese
🧠 Try These Prompts Yourself:
Want ChatGPT to plan your week too? Copy/paste one of these:
✨ “Can you make me 4 high-protein dinners under 20 minutes using these ingredients I already have?”
✨ “What should I meal prep for lunch that’s high in protein and easy to pack?”
✨ “Give me 3 cozy, clean dinners that are high in protein and fiber with 10 ingredients or less.”
Or just steal my plan — I won’t tell 😉
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