55 grams of protein! Everything I meal prepped this week

chicken breast

🥗Healthier: turkey breast

💰Cheaper: chicken thighs

Turkey is leaner, while thighs are often more affordable.

feta cheese

🥗Healthier: cottage cheese

💰Cheaper: ricotta cheese

Cottage cheese is lower in fat, while ricotta is often cheaper.

orzo pasta

🥗Healthier: quinoa

💰Cheaper: rice

Quinoa offers more protein, while rice is less expensive.

black olives

🥗Healthier: green olives

💰Cheaper: capers

Green olives are lower in sodium, and capers are often cheaper.

Grate about 4 inches of English cucumber into a bowl.

Squeeze out excess water from the grated cucumber using the grater.

Discard the cucumber juice and place the grated cucumber in a container.

Add the juice of half a lemon to the grated cucumber.

Mix in 1/2 cup of whole milk Greek yogurt quickly to prevent curdling.

Add 1/4 cup of feta cheese crumbles, salt, pepper, garlic powder, oregano, crushed red pepper flakes, and dried dill to the mixture.

Mix all the ingredients together and add lemon zest for extra flavor.

Put the sauce in the fridge to keep for the week.

Cut up the remaining cucumber (3/4 of an English cucumber) for the Greek salad.

Chop 1 Roma tomato into bite-sized pieces and add to the bowl.

Add 1 green bell pepper, chopped, to the salad.

Include purple onion to the salad, or omit if desired.

Add banana peppers and kalamata olives to the salad mix.

Prepare a quick vinaigrette with 2 tablespoons of extra virgin olive oil, 3-4 tablespoons of red wine vinegar, and the juice of 1/2 lemon.

Mix in 1/4 cup of feta cheese, about 1 teaspoon of oregano, and freshly cracked black pepper to the vinaigrette.

Combine all salad ingredients in a large bowl and mix well.

Boil 1 1/2 cups of orzo pasta in generously salted water for 8-9 minutes.

While the orzo cooks, add baby spinach to a bowl without cooking it.

Add 2 tablespoons of butter and a dash of crushed red pepper flakes to the spinach.

Add 2-3 tablespoons of half and half to the spinach, mixing well.

Add the cooked orzo to the spinach, using the residual heat to wilt the spinach slightly.

Mix in the juice of half a fresh lemon and finish with fresh parmesan cheese.

Prepare 5 boneless, skinless chicken breasts for meal prep.

Cooking Techniques

Equipment Needed

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