Ingredients:

• 3 large eggs
• 3 oz russet or Yukon Gold potato
• ¼ cup shredded cheddar
• 2 tbsp finely diced yellow onion
• 2 tbsp milk
• ¼ tsp garlic powder
• ¼ tsp smoked paprika
• Salt and black pepper
• Cooking spray
• Hot sauce, optional

Instructions:

1. Preheat oven to 375°F. Generously spray 3 cups of a muffin pan with cooking spray, including slightly around the top edges.
2. Wash the potato and cut it into very small cubes—about ¼ inch. Smaller is better so the potato fits comfortably inside the muffins.
3. Put the diced potato into a microwave-safe bowl with about 1 tbsp water. Cover loosely and microwave for 2 minutes. Drain any remaining water.
4. Lightly spray a skillet with cooking spray and heat over medium-high. Add the potato and onion. Season with garlic powder, smoked paprika, salt and pepper. Cook for 4–5 minutes, stirring occasionally, until potatoes have golden edges and onion softens.
5. In a bowl, whisk 3 eggs with milk and a pinch of salt and pepper until completely combined.
6. Divide potato-onion mixture between 3 muffin cups. Sprinkle most of the cheddar over vegetables, reserving a little for tops.
7. Carefully pour egg mixture into each cup. Don’t fill completely to the rim. Sprinkle remaining cheddar on top.
8. Bake for 16–20 minutes until centers look set and don’t jiggle when gently moved. Let rest 5 minutes before removing. Run a butter knife around edges if needed. Serve warm with hot sauce.

Why it made the plan: Eggs provide the protein base, while potatoes add enough carbohydrate to make these more substantial than plain egg bites.

Storage: Keeps 4 days refrigerated.

Ingredients:

• 4 oz boneless, skinless chicken thigh, trimmed
• 1½ oz dry pasta
• ¾ cup canned crushed tomatoes or tomato sauce
• ¾ cup low-sodium chicken broth
• ¼ cup milk
• 2 tbsp shredded cheddar
• 1 tbsp cottage cheese
• 2 tbsp diced yellow onion
• 1 garlic clove, minced
• ½ tsp Italian seasoning
• ¼ tsp garlic powder
• Pinch of red pepper flakes, optional
• Salt and black pepper
• Cooking spray

Instructions:

1. Trim fat from chicken and cut into bite-size pieces. Season with garlic powder, salt and pepper.
2. Lightly spray a medium saucepan with cooking spray and heat over medium-high. Add chicken in one layer and cook for 4–5 minutes, stirring occasionally, until browned.
3. Reduce heat to medium. Add diced onion and cook about 2 minutes until soft. Stir in garlic, Italian seasoning, and red pepper flakes; cook 30 seconds until fragrant.
4. Pour in crushed tomatoes and chicken broth. Stir thoroughly, scraping bottom to release browned bits.
5. Bring to a gentle simmer, then reduce to medium-low. Stir in dry pasta. Cook according to package timing (8–12 min), stirring occasionally. If soup becomes too thick, add water or broth.
6. Once pasta is cooked, reduce heat to low. Add milk and cottage cheese, stirring until cottage cheese begins melting into soup. Add cheddar and stir gently until melted. Avoid boiling.
7. Taste before adding more salt. Finish with black pepper and additional red pepper flakes if desired.

Why it made the plan: Chicken provides the protein anchor while tomato and broth create plenty of volume. A small amount of milk and cheese makes the soup taste creamy without turning it into a heavy cream soup.

Storage: Keeps 3 days refrigerated.

Ingredients:

• 4 oz boneless, skinless chicken thigh, trimmed
• 2½ oz dry spaghetti
• ¾ cup tomato sauce or crushed tomatoes
• ⅓ cup cottage cheese
• ¼ cup shredded cheddar
• 2 tbsp diced yellow onion
• 1 garlic clove, minced
• ½ tsp Italian seasoning
• ¼ tsp garlic powder
• Pinch of red pepper flakes, optional
• Salt and black pepper
• Cooking spray

Instructions:

1. Preheat oven to 400°F. Lightly spray a small baking dish with cooking spray.
2. Bring a medium pot of salted water to a boil. Add spaghetti and cook for 2 minutes LESS than package directions. Drain and set aside.
3. While spaghetti cooks, cut chicken into bite-size pieces. Season with garlic powder, Italian seasoning, salt and pepper.
4. Lightly spray a skillet with cooking spray and heat over medium-high. Add chicken and cook 5–6 minutes until browned and cooked through (165°F). Transfer to a plate.
5. Reduce skillet to medium. Add onion and cook 2–3 minutes. Add garlic and cook 30 seconds.
6. Pour in tomato sauce, Italian seasoning, and red pepper flakes. Stir and simmer 2–3 minutes.
7. Add cooked spaghetti and chicken to the sauce. Toss until coated. Season cottage cheese with pepper and a pinch of Italian seasoning; mash with a fork if desired.
8. Assemble in baking dish: Half spaghetti mixture, spoon cottage cheese over, spread gently, add remaining spaghetti, sprinkle cheddar on top.
9. Bake uncovered 12–15 minutes until hot and bubbling. For a golden top, broil 1–2 minutes. Let rest 5 minutes before serving.

Why it made the plan: Cottage cheese gives the baked spaghetti the creamy, almost ricotta-like layer while contributing meaningful protein. Chicken adds another substantial protein source so the meal isn’t relying entirely on pasta and cheese.

Storage: Keeps 4 days refrigerated.

Ingredients:

• 2 slices sandwich bread
• 3 large eggs, divided
• ¼ cup shredded cheddar
• 2 tbsp milk
• ¼ tsp garlic powder
• ¼ tsp smoked paprika
• Salt and black pepper
• Cooking spray
• Hot sauce, optional

Instructions:

1. In a shallow bowl, whisk 1 egg with milk, garlic powder, smoked paprika, salt, and pepper.
2. Dip one slice of bread into egg mixture for a few seconds, flip to coat both sides. Repeat with second slice.
3. Lightly spray a nonstick skillet with cooking spray and heat over medium. Cook both slices 2–3 minutes per side until golden. Transfer to a plate.
4. Reduce heat to medium-low. Whisk remaining 2 eggs with salt and pepper. Pour into skillet and gently scramble until softly set.
5. Build sandwich: toast, half cheese, scrambled eggs, remaining cheese, second toast.
6. Return sandwich to skillet over medium-low, cover, cook 1–2 minutes. Carefully flip and cook another minute until cheese melts and bread is crisp. Cut diagonally and serve.

Why it made the plan: Using egg to coat the bread gives more protein while creating a crispy exterior. Melted cheddar and scrambled eggs make it feel indulgent with simple ingredients.

Storage: Best assembled fresh.

Ingredients:

• 1 medium-large russet potato, about 8 oz
• 4 oz boneless, skinless chicken thigh, trimmed
• ¾ cup frozen peas & carrots
• ¼ cup diced yellow onion
• ½ cup low-sodium chicken broth
• ¼ cup milk
• 1 tbsp all-purpose flour
• ½ tsp olive oil or cooking spray
• ¼ tsp garlic powder
• ¼ tsp dried thyme
• Salt and black pepper

Instructions:

1. Scrub potato and pierce with fork. Microwave 5 minutes, flip and microwave 2–4 more minutes until tender. For crispier skin, bake at 425°F for 8–10 minutes.
2. Trim chicken fat and cut into bite-size pieces. Season with garlic powder, thyme, salt, and pepper.
3. Lightly coat a skillet with oil or cooking spray over medium-high. Cook chicken 5–6 minutes until browned and cooked through. Transfer to plate.
4. Reduce heat to medium. Add onion and cook 2–3 minutes until soft. Sprinkle flour over onion and stir 30 seconds.
5. Slowly pour in broth while stirring to prevent lumps. Add milk and bring to gentle simmer. Cook 2–3 minutes until sauce thickens.
6. Stir in frozen peas and carrots; cook 3 minutes. Return chicken to skillet, stir and cook 1–2 minutes. Adjust seasoning.
7. Slice potato lengthwise, push ends together, fluff inside with fork. Spoon hot filling generously over potato, allowing sauce to soak in.

Why it made the plan: The potato becomes the comfort-food base instead of pastry. Peas, carrots, and potato add fiber and volume while chicken keeps it protein-forward.

Storage: Filling keeps 3 days.

Ingredients:

• 5 oz boneless, skinless chicken thigh
• ¼ small yellow onion, thinly sliced
• 1 tsp all-purpose flour
• ½ cup low-sodium chicken broth
• ¼ cup milk
• ½ tsp olive oil
• ¼ tsp garlic powder
• ¼ tsp smoked paprika
• ¼ tsp dried thyme
• 7 oz russet or Yukon Gold potato
• ¾ cup frozen peas
• Salt and black pepper

Instructions:

1. Peel potato if desired, cut into 1-inch chunks. Boil in salted water 12–15 minutes until fork-tender.
2. Pat chicken dry and season with garlic powder, paprika, thyme, salt, and pepper. Heat oil in skillet over medium-high. Cook chicken 4–5 minutes per side until browned and 165°F. Transfer to plate.
3. Reduce heat to medium. Add onion to same skillet and cook 4–5 minutes until soft and golden. Sprinkle flour over onions and stir 30 seconds.
4. Slowly pour in broth while scraping bottom. Add milk and bring to gentle simmer. Cook 3–4 minutes until gravy thickens.
5. Return chicken to skillet, spoon gravy over top. Reduce heat and simmer 2 minutes.
6. Drain potatoes and mash with milk, salt, and pepper until creamy. Microwave peas with water 2–3 minutes, drain, season.
7. Plate mashed potatoes, place chicken over, spoon gravy over both. Serve with peas alongside.

Why it made the plan: The gravy gets richness from chicken broth, browned onions, and a modest amount of milk rather than butter and heavy cream. Peas bring fiber and freshness.

Storage: Keeps 3 days.

Ingredients:

• 2 slices sandwich bread
• 3 large eggs
• ⅓ cup tomato sauce
• ¼ cup shredded cheddar
• ¼ small yellow onion, finely diced
• ¼ tsp Italian seasoning
• ¼ tsp garlic powder
• Pinch of red pepper flakes, optional
• Salt and black pepper
• Cooking spray

Instructions:

1. Preheat oven to 425°F. Place bread directly on baking sheet and bake 3–4 minutes until lightly toasted.
2. Combine tomato sauce with Italian seasoning, garlic powder, and red pepper flakes.
3. Lightly spray a nonstick skillet with cooking spray. Add onion and cook 2–3 minutes until soft.
4. Whisk eggs with salt and pepper. Reduce skillet to medium-low, pour eggs over onion. Scramble gently until softly set.
5. Spread tomato sauce over toasted bread. Divide scrambled eggs between slices. Sprinkle cheddar evenly over top, finish with Italian seasoning.
6. Bake 3–4 minutes until cheese melts. For bubbly finish, broil 30–60 seconds, watching carefully. Let cool 1 minute before serving.

Why it made the plan: Three eggs and cheese provide substantial protein and staying power, while tomato sauce, Italian seasoning, and bubbly cheese bring big flavor from simple ingredients.

Storage: Best assembled fresh.

Ingredients:

• 4 oz boneless, skinless chicken thigh
• ¾ cup cooked rice
• ¾ cup finely chopped broccoli
• 1 large egg
• ¼ cup shredded cheddar
• 2 tbsp milk
• 2 tbsp finely diced yellow onion
• ¼ tsp garlic powder
• ¼ tsp smoked paprika
• Salt and black pepper
• Cooking spray

Instructions:

1. Preheat oven to 400°F. Generously spray 4 cups of a muffin pan with cooking spray.
2. Trim chicken fat and cut into very small pieces. Season with garlic powder, paprika, salt, and pepper.
3. Lightly spray a skillet and cook chicken 5–6 minutes until cooked through. Chop any large pieces smaller.
4. Chop broccoli very small. Microwave with 1 tbsp water for 1–2 minutes until slightly tender. Drain.
5. In a bowl, combine rice, chicken, broccoli, onion, and cheddar. Mix well.
6. Whisk egg with milk in a small bowl, pour over rice mixture, and stir until evenly coated.
7. Divide mixture between 4 muffin cups. Press down firmly with back of spoon.
8. Bake 18–22 minutes until tops are set and edges golden. Let rest 5 minutes in pan before carefully removing with a butter knife.

Why it made the plan: Chicken, egg, and cheddar provide plenty of protein while rice makes the cups satisfying and broccoli adds volume and fiber.

Storage: Keeps 4 days refrigerated.

Ingredients:

• 4 oz boneless, skinless chicken thigh
• 2½ oz dry elbow macaroni
• ⅓ cup canned black beans, drained
• ½ cup tomato sauce
• ⅓ cup milk
• ¼ cup shredded cheddar
• ¼ small yellow onion, diced
• 1 garlic clove, minced
• ½ tsp ground cumin
• ½ tsp smoked paprika
• ¼ tsp garlic powder
• ¼ tsp chili powder, optional
• 1¼ cups water or broth
• Salt and black pepper
• Cooking spray

Instructions:

1. Trim chicken fat and cut into bite-size pieces. Season with half the cumin, paprika, garlic powder, salt, and pepper.
2. Lightly spray a medium saucepan with cooking spray. Heat over medium-high. Cook chicken 4–5 minutes until browned. Transfer to plate.
3. Reduce heat to medium. Add onion and cook 2–3 minutes until soft. Add garlic and remaining spices; stir 30 seconds.
4. Pour in tomato sauce, scrape bottom to release browned bits. Add dry macaroni and water/broth. Stir well.
5. Bring to gentle boil, reduce to medium-low. Cook uncovered 8–12 minutes, stirring frequently. If liquid disappears before pasta is tender, add water ¼ cup at a time.
6. When pasta is almost tender, return chicken to pan. Stir in black beans. Cook 2–3 minutes until chicken reaches 165°F.
7. Reduce heat to low. Pour in milk and stir. Add cheddar gradually, stirring until melted. Adjust consistency with extra milk or water.
8. Taste before adding salt. Let rest 2–3 minutes before serving.

Why it made the plan: Chicken and black beans mean you’re getting considerably more than pasta and cheese. Beans add fiber and make the bowl more substantial without requiring a larger portion of meat.

Storage: Keeps 3 days.

Ingredients:

• 2 slices sandwich bread
• 5 oz russet potato
• 2 large eggs
• ¼ cup shredded cheddar
• 2 tbsp milk
• 2 tbsp finely diced yellow onion
• ½ tsp olive oil
• ¼ tsp garlic powder
• ¼ tsp smoked paprika
• Salt and black pepper
• Cooking spray
• Hot sauce, optional

Instructions:

1. Peel potato if desired and grate using large holes of a box grater. Squeeze out excess moisture using a clean towel.
2. Mix shredded potato with onion, garlic powder, paprika, salt, and pepper.
3. Heat olive oil in nonstick skillet over medium-high. Add potato mixture, shape into rectangle the size of bread. Press down gently. Cook 4–5 minutes until deeply golden, flip and cook 3–4 more minutes. Transfer to plate.
4. Whisk eggs with milk, salt, and pepper. Reduce skillet to medium-low. Scramble eggs gently until softly set.
5. Toast bread until lightly golden. Build melt: toast, half cheese, hash brown, scrambled eggs, remaining cheese, second toast.
6. Lightly spray skillet and place sandwich over medium-low. Cover and cook 1–2 minutes. Carefully flip and cook another minute until cheese melts and bread is crisp. Let rest 1 minute before cutting.

Why it made the plan: The potato and toast make this one of the week’s heartier breakfasts, while eggs and cheese provide protein and fat to help it stick with you.

Storage: Best assembled fresh.

Ingredients:

• ¾ cup canned cannellini or Great Northern beans, drained
• 2 slices sandwich bread
• ½ cup tomato sauce
• ¼ cup shredded cheddar
• 2 tbsp cottage cheese
• 2 tbsp finely diced yellow onion
• 1 garlic clove, minced
• ¼ tsp Italian seasoning
• Pinch of red pepper flakes
• Salt and black pepper
• Cooking spray

Instructions:

1. Preheat oven to 425°F. Place bread on baking sheet and bake 3–4 minutes until lightly toasted.
2. Lightly spray a skillet with cooking spray. Add onion and cook 2–3 minutes until soft. Add garlic and cook 30 seconds.
3. Add drained beans to skillet. Season with Italian seasoning, red pepper flakes, pepper, and a pinch of salt.
4. Mash about half the beans with a fork or spoon, leaving the rest whole. Reduce heat to low, stir in cottage cheese.
5. Stir in ¼ cup tomato sauce. Cook until thickened and warm.
6. Spread remaining tomato sauce over toasted bread. Divide bean mixture between slices. Sprinkle cheddar on top.
7. Bake 4–5 minutes until hot and cheese melts. Broil 30–60 seconds for bubbly finish if desired. Let cool 1 minute before serving.

Why it made the plan: White beans provide protein and substantial fiber, while partially mashed beans create a naturally creamy filling without requiring a heavy sauce.

Storage: Best assembled fresh.

Ingredients:

• 5 oz boneless, skinless chicken thigh
• 1 large refrigerated biscuit
• 1 cup frozen peas & carrots
• ¼ small yellow onion, diced
• ¾ cup low-sodium chicken broth
• ⅓ cup milk
• 1 tbsp all-purpose flour
• ½ tsp olive oil
• ½ tsp dried thyme
• ¼ tsp garlic powder
• ¼ tsp smoked paprika
• Salt and black pepper

Instructions:

1. Preheat oven to 400°F. Trim chicken fat and cut into bite-size pieces. Season with garlic powder, paprika, salt, and pepper.
2. Heat olive oil in a small oven-safe skillet over medium-high. Cook chicken 5–6 minutes until browned and 165°F. Transfer to plate.
3. Reduce heat to medium. Add onion and cook 2–3 minutes until soft. Sprinkle flour over onions and stir 30–60 seconds.
4. Slowly pour in broth while stirring constantly. Add milk, thyme, and pepper. Bring to gentle simmer; cook 2–3 minutes until sauce thickens.
5. Stir in frozen peas and carrots; cook 2 minutes. Return chicken to skillet and stir. Sauce should be slightly loose—it will thicken in the oven.
6. Place biscuit on top of filling, flattening slightly with your hand. Bake 15–18 minutes until biscuit is golden and cooked through.
7. If biscuit browns too quickly, cover loosely with foil. Let rest 5 minutes before serving.

Why it made the plan: The creamy chicken-vegetable filling gives the heartiness of traditional pot pie, while a single golden biscuit provides that buttery pastry experience without requiring an entire crust.

Storage: Keeps 3 days.

Ingredients:

• 2 slices sandwich bread
• 3 large eggs
• ¼ cup shredded cheddar
• 2 tbsp milk
• 2 tbsp finely diced yellow onion
• ½ tsp olive oil
• ¼ tsp garlic powder
• ¼ tsp smoked paprika
• Salt and black pepper
• Hot sauce, optional

Instructions:

1. Heat a nonstick skillet over medium heat with half the olive oil. Add onion and cook 2–3 minutes until softened.
2. Whisk eggs with milk, garlic powder, paprika, salt, and pepper. Reduce skillet to medium-low, pour eggs over onion. Gently push eggs from edges toward center as they cook. Remove when softly scrambled and still glossy.
3. Build sandwich: toast, half cheese, scrambled eggs, remaining cheese, second toast. Press down gently.
4. Add remaining oil to skillet over medium-low. Add sandwich and cook 2–3 minutes until golden. Flip carefully and cook another 2–3 minutes. If bread browns before cheese melts, reduce heat and cover for 1 minute.
5. Let rest 1 minute before cutting diagonally. Serve with hot sauce if desired.

Why it made the plan: Eggs and cheddar provide plenty of protein and staying power, while crispy bread gives you the comfort and crunch of grilled cheese.

Storage: Best assembled fresh.

Ingredients:

• 4 oz boneless, skinless chicken thigh
• 2 oz dry short pasta
• ½ cup finely chopped broccoli
• ¼ cup frozen peas, thawed
• 2 tbsp finely diced yellow onion
• 2 tbsp shredded cheddar
• ¼ cup tomato sauce
• 1 tsp olive oil
• 1 tsp vinegar
• ¼ tsp Italian seasoning
• ¼ tsp garlic powder
• Salt and black pepper
• Pinch red pepper flakes

Instructions:

1. Cook pasta in salted water according to package directions. Add chopped broccoli during final 1–2 minutes. Drain and rinse under cool water to stop cooking. Drain thoroughly.
2. Trim chicken fat and season with garlic powder, Italian seasoning, salt, and pepper.
3. Lightly spray a skillet with oil or cooking spray. Cook chicken 4–6 minutes per side until 165°F. Let rest 5 minutes, then chop into bite-size pieces.
4. In a small bowl, combine tomato sauce, olive oil, vinegar, Italian seasoning, pepper, and red pepper flakes. Whisk to combine.
5. In a bowl, combine pasta, broccoli, chicken, peas, onion, and cheddar. Pour dressing over and toss thoroughly.
6. For best flavor, refrigerate 15–30 minutes before serving. Toss again and add freshly cracked black pepper before eating.

Why it made the plan: You still get chicken, pasta, tomato, and cheese—the core flavors behind Chicken Parmesan—but the cool preparation and vegetables make lunch feel noticeably different from the week’s casseroles and melts.

Storage: Keeps 3 days refrigerated.

Ingredients:

• 4 oz boneless, skinless chicken thigh
• 2½ oz dry pasta
• ½ cup canned cannellini beans, drained
• 1 cup fresh spinach
• ½ cup tomato sauce
• ⅓ cup milk
• 2 tbsp cottage cheese
• 2 tbsp shredded cheddar
• 2 tbsp finely diced yellow onion
• 1 garlic clove, minced
• ½ tsp olive oil
• ½ tsp Italian seasoning
• ¼ tsp garlic powder
• Pinch red pepper flakes
• Salt and black pepper
• ¼ cup reserved pasta water

Instructions:

1. Bring a pot of salted water to a boil. Cook pasta according to package directions until al dente. Before draining, reserve ¼ cup pasta water.
2. Trim chicken fat and cut into bite-size pieces. Season with garlic powder, Italian seasoning, salt, and pepper.
3. While pasta cooks, heat olive oil in a large skillet over medium-high. Cook chicken 5–6 minutes until browned and 165°F. Transfer to plate.
4. Reduce heat to medium. Add onion and cook 2–3 minutes until soft. Add garlic, Italian seasoning, and red pepper flakes; stir 30 seconds.
5. Pour in tomato sauce, scrape bottom to release browned bits. Simmer 2 minutes. Reduce heat to low, pour in milk, add cottage cheese, and stir.
6. Add drained beans and warm gently 2 minutes. Add spinach and stir 1–2 minutes until wilted.
7. Return chicken to skillet. Add drained pasta. Toss to coat. Add reserved pasta water 1 tbsp at a time until sauce is silky and coats pasta.
8. Keep heat low, add cheddar and stir until melted. Avoid boiling. Taste and adjust seasoning. Let rest 2 minutes before serving.

Why it made the plan: White beans contribute protein and fiber while making the pasta feel especially hearty. The creamy tomato sauce gets its richness from milk, cottage cheese, cheese, and starchy pasta water rather than heavy cream.

Storage: Keeps 3 days refrigerated.

Ingredients:

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Proteins, Dairy, and Grains

•   3 lbs Boneless, Skinless Chicken Thighs
•   18 Eggs
•   16 oz Shredded Cheddar Cheese
•   16 oz Cottage Cheese
•   .5 gallon Milk
•   1 loaf Sandwich Bread
•   1 box Spaghetti
•   1 box Elbow Macaroni
•   1 lb White Rice
•   1 can Refrigerated Biscuits
•   15 oz Black Beans
•   2 cans Cannellini Beans

 

Produce and Pantry

•   3 lb Russet Potatoes
•   2 Yellow Onions
•   1 bulb Garlic
•   5 oz Fresh Spinach
•   12 oz Broccoli
•   1 bag Frozen Peas and Carrots
•   3 cans Tomato Sauce
•   32 oz Low-Sodium Chicken Broth
•   1 bag All-Purpose Flour
•   Olive Oil
•   Vinegar
•   Italian Seasoning
•   Smoked Paprika
•   Garlic Powder
•   Ground Cumin
•   Chili Powder
•   Dried Thyme
•   Red Pepper Flakes

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.