High Protein Weekly Lunch Plan as a WFH mom

My focus for lunches:

1. Quick prep – under 15 mins
2. Well rounded – 30g+ protein, a carb, a healthy fat, and fiber
3. A serving of veggies
4. Not complicated and doesn’t require a ton of “cooking”

Sandwich Bowls

Ingredients:

1-2 cups organic baby spinach & baby kale

2 cups organic romaine, chopped

5-6 organic cherry/grape tomatoes, quartered

1/2 avocado, diced

1/3 cup alfalfa sprouts (find at @wholefoods)

1 slice organic provolone cheese, cut into small squares (cut into strips, then into squares)

4-5 oz deli turkey meat (look for in house roasted at your grocery store, or @applegate)

1 tsp olive oil + more for a drizzle

2 tbsp grass fed greek yogurt @stonyfield

1 tsp dijon mustard

juice of half a lemon (about 1-1.5 tbsp)

sprinkle of salt, and fresh cracked black pepper

1/2 tsp Italian seasoning

1/4 tsp paprika

1/2 tbsp hemp seeds

Directions:

Mix dressing – greek yogurt, olive oil, lemon juice, dijon mustard, salt, pepper, paprika & Italian seasoning.

Layer spinach, kale & romaine in medium bowl. Drizzle with half of dressing. Add tomato, avocado, sprouts, cheese, turkey, drizzle with rest of dressing, olive oil, Italian seasoning and hemp seeds.

Avocado Egg Salad

egg salad without mayo! I amped up the protein by adding some Greek yogurt too.

Ingredients for 1:

• 3 hard boiled eggs, chopped @vitalfarms
• 1/2 avocado, mashed
• 1 tsp dijon mustard
• juice of half a lemon, about 1 tbsp
• 1/3 cup greek yogurt (love @stonyfield grass fed)
• 1/2 tsp salt
• 1/8 tsp pepper
• 1/8 tsp cayenne
• 2 slices of bread, toasted (I like @foodforlifebaking Ezekiel sprouted bread, easier to digest)
• 2 pieces of romaine lettuce to lay on bread
• a few organic cherry/grape tomatoes sliced
• fresh basil, sliced

Directions:

1. Combine eggs, avocado, lemon juice, greek yogurt, dijon, salt, pepper & cayenne in a medium bowl.
2. Layer bread, lettuce, egg salad, tomato, a sprinkle of cayenne on top + basil.

Enjoy!

Veggie Packed Quesadillas

Ingredients:

– 2 tortillas (I like the La Tortilla factory zero carb ones from sprouts, it adds 10g protein!), or siete almond flour is a great gluten free option. Ezekiel sprouted would be great too for high fiber and sprouted = easier on digestion.

– 3 oz deli turkey (I look for in house roasted in the grocery store deli, or applegate)

– 1/2 oz. Shredded raw cheddar (organic valley or raw farm)

– 1 thin slice onion, diced (can buy pre diced to make it easier too), optional use pickled!

– 2 cherry tomatoes diced

– 1 mini sweet pepper, diced

– 1/2 cup spinach

– avocado oil to coat the pan

– sprinkle of salt & cayenne pepper

– 2 tbsp nonfat greek yogurt, I like Nancy’s or stonyfield grass fed

– dash of hot sauce, I like cholula

Directions:

1. Heat large skillet over medium heat. Add avocado oil. Add one tortilla – get this frying up to save time. I shred the cheese first, add half (like 1-2 tbsp) on to the tortilla.

2. Chop the veggies.

3. Add turkey to tortilla. Add veggies on top, sprinkle with salt and pepper. Top with other tortilla. Flip.

4. Let cook on other side for 1-2 mins.

5. In small bowl or on the plate mix the Greek yogurt and cholula.

6. Remove quesadilla from skillet, cut into 4 pieces. Dunk in crema and enjoy!

Rainbow wraps

Ingredients:

• 3-4 oz in house roasted deli sliced turkey, or @applegate nitrate free
• 1 tsp Greek cream cheese (higher in protein! I find mine at @sprouts)
• 1 tsp Dijon mustard
• dash of cayenne pepper, flakey salt like @maldonsalt and fresh cracked pepper
• 1 slice cheese (pepperjack or provolone are favs! Any raw cheddar would be 💣 too, like @raw_farm_usa)
• handful of arugula
• 1-2 tbsp sliced roasted red peppers (jarred, look for organic)
• a few slices of organic baby cucumber
• 1-2 organic cherry tomatoes, sliced, or slice of large organic tomato
• a thin slice of onion, broken up into rings/slices
• large burrito size tortilla or wrap, I like @sietefoods, @latortillafactory organic, @foodforlifebaking Ezekiel sprouted (easier on digestion), or @xtremewellnessrd spinach wraps

Directions:

1. Preheat pan over medium heat.
2. Lay tortilla on cutting board – layer in this order – cream cheese, dijon, cayenne, slice of cheese, cucumber, roasted red peppers, onions, tomato, salt and pepper (you want these below toppings seasoned), arugula, turkey. You want to end with turkey bc a lot of the wraps won’t close all the way, so this ensures the wrap fillings all stay inside when you sear.
3. Carefully fold in the sides and wrap up (like a Crunchwrap supreme), and carefully lay seam side down (the side that is fairly openish with the turkey showing). I actually like to press down on the wrap into the pan so it sears nicely, almost mimicking a panini press. You can also lay a heavy bottom pan like a cast iron pan on top to help sear it down. After searing 3-4 mins, gently flip. Let sear on other side 2-3 mins.
4. Remove from heat. Cut in half and enjoy!

Veggie Packed Flatbread

Ingredients:
1/4 cup organic marinara @muirglen
2 tbsp @good_culture
*blend together
@flatoutbread flatbread pizza crust
@applegate turkey pepperoni
1/4 cup low fat organic mozzarella
Optional veggie toppings: I did, diced jarred roasted red pepper, minced garlic, pickled onion, chopped pepperoncini, diced artichoke, quartered cherry tomatoes
Drizzle of @mikeshothoney and optional balsamic glaze

Directions:

1. Preheat oven to 450. Pop the flatbreads in the oven for 4-5 mins until slightly crispy.
2. Blend marinara and cottage cheese. Spread on flatbreads.
3. Top with pepperoni, toppings & cheese.
4. Bake another 5 mins. Optional: pop broiler on for last 2 mins to make super crispy.
5. Drizzle with hot honey and optional balsamic glaze.

Be sure to follow me @kee_to_wellness on Instagram for more!