Prioritize Protein, Friends!

My meal plan this week was inspired by a podcast episode my trainer (and friend) recommended. It’s a fascinating listen about health in terms of muscle mass, resistance training, skeletal health and visceral fat. I don’t want to get into it too much here, but I highly recommend you listen to the linked podcast. You all are deserving of a healthy lifestyle and to take time to take care of yourself and feel better. Carve it out in your schedule. You can “habit stack” and add workouts to your meal plan to keep yourself accountable. And while my favorite form of exercise is quiet and meditative (walking and hiking with a podcast in my ears or my husband by my side) we all need weight resistance training. This can be as simple as resistance training bands and googling videos, to pilates and private weight training.

I’ve included delicious high-protein dinners to keep you full and satisfied. I found a list of protein levels in common foods in case you want to print or save. For reference, a typical lunch portion of protein is 4 ounces and a dinner portion is 6 ounces. If you’re looking for high-protein vegetables, check this out. And if you love legumes, add them as a dinner side or to soups, such as split pea soup, lentil soup, lentil salad, chickpea salad and bean salad. NOTE!!! At the end of the podcast, they discuss how important meal planning is. YES! If you have health or financial goals you want to achieve, meal plan. If you’re busy, meal plan! If you want to consistently cook at home, which is better for you and the planet, meal plan! Ok, the sermon is over friends.

SUNDAY

I’m craving Marry Me Chicken. I’ll serve it with sauteed spinach and rice. Some of you may remember that I made a big batch of this chicken to feed my extended family while we were all in Sun Valley last winter. I’m cutting the heavy cream in half and increasing the chicken stock by 1/2 cup. I only use about 4 ounces of julienned sundried tomatoes because I find them overpowering in large doses. Don’t add the oil from the jar, just the tomatoes.

MONDAY

I have ground pork in my fridge that I was planning to use in meatballs last week, but it’s still in my fridge. Lol. I’ll make an easy ground pork and green bean stir fry. Steam edamame to snack on while you’re cooking or to serve on the side. Serve with rice, steamed cauliflower or in lettuce cups. The pork and green bean stir fry was featured in this meal plan.

TUESDAY

I have shredded chipotle-lime beef in the freezer that I’ll transfer to the fridge on Monday night. I also happen to have Siete Chickpea Tortillas, although the Siete Almond Flour Tortillas have even more protein. Ee’ll make quesadillas topped with guacamole, a little sour cream and pickled jalapenos. Serve with a side of refried beans and a salad if you want! I love to snack on guacamole with celery and carrot sticks when I’m cooking; chop them on Sunday for easy grab-and-go snacking. Here’s the beef recipe with IP, slow cooker and oven directions.

Chipotle-Lime Shredded Beef

Use the shredded meat for tacos, nachos, quesadillas, taco salad or burrito bowls. Serves 6-8

• 3 pounds chuck roast, trimmed of any visible fat (or ask a butcher to do that for you)
• 1 chopped onion, yellow, white or red
• 4 garlic cloves, smashed, or 2 teaspoons garlic powder
• 3.5-ounce can of chipotle peppers and their juices
• 4-ounce can of diced mild green chilies
• 1 1/2 teaspoons kosher salt
• 1 bay leaf
• ½ cup lime juice
• ½ cup dark beer (use beef or chicken stock if you prefer not to use beer)

Instant Pot Directions:

Cut the chuck roast into 2 to 3 pieces to easily fit into the base of your Instant Pot. Add the remaining ingredients and give everything a quick stir.

Close the lid, set the valve to “sealing” and cook on manual, high pressure for 70 minutes.

Let the pressure release naturally or use a towel and tongs to quick release the steam and then open the lid.

Remove the meat and bay leaf and use an immersion blender to puree the liquid (or carefully transfer it to a blender or Vitamix to puree). Discard the bay leaf and shred the meat to using two forks; return to the pot. If the meat doesn’t shred easily, add it to the pot and close the lid and seal the vent; set for an additional 15 minutes. Let the steam vent naturally and then shred the meat.

Taste for salt and adjust the seasoning if necessary.

Slow Cooker Directions:

Cut the chuck roast into 2 to 3 pieces and add it to the base of your slow cooker. Add all the remaining ingredients and give everything a quick stir.

Cover the slow cooker and cook on High for 4 to 5 hours or Low for 6 to 8 hours.

Remove the meat and bay leaf and use an immersion blender to puree the liquid (or carefully transfer it to a blender or Vitamix to puree). Discard the bay leaf and shred the meat to using two forks; return to the pot.

Oven Directions:

Preheat your oven to 350 degrees.

Cut the chuck roast into 2 to 3 pieces and add it to a Dutch oven or large oven-safe pot. Add all the remaining ingredients and give everything a quick stir.

Cover the pot and cook in a preheated oven for 2 hours.

Remove the meat and bay leaf and use an immersion blender to puree the liquid (or carefully transfer it to a blender or Vitamix to puree). Discard the bay leaf and shred the meat to using two forks; return to the pot.

Notes: Make this with a lamb or pork roast or 3 pounds of boneless, skinless chicken thighs.

Gluten-free: Omit the beer and use water or stock instead.

Dairy-free: You’re already set!

Freezer Notes: Transfer the cooled shredded meat to quart containers or storage containers, label and date. Use within three months. To thaw, it’s best to transfer to the refrigerator the night before you intend to use the meat.

WEDNESDAY

I have an online class for the members of Smart in the Kitchen School. We are making my favorite Lemon Thyme Roast Turkey Breast. It’s a great thing to add to your Thanksgiving menu if you want extra white meat for sandwiches or leftovers. We’re also talking about make-ahead Thanksgiving tips, how to make gravy ahead, how to make flavorful turkey stock, how to make delicious mashed potatoes and more. Join me and you’ll get my monthly members-only email with over a dozen recipes and an online cooking class, which you can watch live or recorded.

THURSDAY

I have a 20-year-old as of today! Guys, this makes me feel very very old. She is heading home from college for Thanksgiving break, so we’re celebrating with a family dinner out. If you’re cooking tonight or over the weekend, check out these high-protein dinners.

FRIDAY

Have you downloaded my free Holiday Appetizers & Cocktails book? Please share the link with friends, it’s full of some of my favorite entertaining recipes for this time of year.