Meal Plan, PN Style (+ 9 Recipes!)

meal plan feature

So if you’ve been following our roadmap we are wrapping up the food portion. We thought it would be fun to give you a very practical meal plan for a week involving the classic Prescribe Nutrition Protocol. (Can something be a ‘classic’ if it’s only been around for 4 years? We thinks yes.) As the PN team shared over the past couple of weeks, we all eat differently so use this as a guide and adjust so it works for you and your family!

meal planning for the fam

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The plan:

  • Leftovers are our friends. If you don’t like leftovers, then you might have to throw in a few extra meals!
  • “Trader Joe’s” stir fry may be the easiest meal in this plan…it’s not even a ‘real recipe’ if you ask us. Here’s what to do:
    • Go to Trader Joe’s or a comparable store and buy all the pre-shredded veggies you want to include. We love brussels sprouts, carrots, celery…the works.
    • Sauté your veggies in a large pan with your choice of protein (we love chicken and tempeh).
    • Add in a stir fry sauce of your choice (Trader Joes or any grocery stores actually have plenty of options!) Aim for one with little to no added sugars (read the ingredients) 🙂
    • Serve over regular rice or cauliflower rice (which you can also buy pre-made at good ol’ TJ’s or Whole Foods ) if you want to make this meal grain-free.
  • This isn’t on the official meal plan but we like to have a snack ready to grab, so we’re armed and ready when the hunger strikes. Our infamous Protein Power Bars or hard boiled eggs are perfect for this.

How to tackle it:

  • Make the Sun-Dried Tomato Frittata ahead of time so it’s ready to go for the week ahead.
  • Make the Thai Chicken Coconut Soup in advance so you’re ready to start the week with some tasty lunches.
  • Make the Protein Power Bars ahead of time so you’ve got a snack ready to go!
  • We tried to keep the dinners quick and simple! Prep ahead as needed but you should be able to throw them together the night of.

Onto the recipes…get excited because real food tastes ohhhh so good.

sundried

Sun-Dried Tomato Frittata | Serves 4-6

Ingredients:

  • 8 organic eggs
  • 3 Tablespoons nutritional yeast
  • 1/2 cup non-dairy milk of choice
  • 1/2 teaspoon sea salt to taste
  • Ground pepper to taste
  • 1 clove of garlic, minced
  • 4 cups spinach or other dark leafy green
  • 1/4 cup scallions, sliced thin (about 1 small bunch)
  • 2 Tablespoons olive oil
  • 1/4 cup fresh basil, sliced thin + extra for garnish
  • 1/2 teaspoon smoked paprika
  • 1/2 cup sun-dried tomatoes, packed in oil and drained or dried and soaked in water
  • 1/4 teaspoon red pepper flakes

Directions:

  1. Preheat oven to 450 F.
  2. In a bowl, whisk the eggs, nutritional yeast, milk, salt, pepper and garlic.
  3. In a medium skillet, saute the spinach and scallions in olive oil over medium-low heat until spinach is mostly wilted.
  4. Pour the egg mixture into your skillet with the spinach. Gently stir in the basil, paprika, sun-dried tomatoes and red pepper flakes.
  5. Bake in the oven until it puffs up and becomes golden brown. 25-30 minutes or until the eggs are set. Remove from the heat and let sit for 5 minutes before serving. Top with basil garnish and serve.

blueb smoothie

Blueberry Basil Zest Smoothie | 1 large/2 small

Ingredients:

  • 1 cup dark leafy greens, your choice
  • 1/4 cup loosely packed fresh basil leaves
  • 1 cup non-dairy milk, your choice
  • 1 cup frozen blueberries
  • 1 small banana, frozen
  • Juice and zest of 1 lime
  • 2 Tablespoons almond butter
  • 1 Tablespoon flax or chia seeds

Directions:

  1. Blend greens, basil and milk until no small bits remain.
  2. Add the remaining ingredients and blend until creamy. Add additional milk or water if needed to thin to your desired consistency.
  3. If using protein powder add at the very end (you don’t want to over-blend protein powder).

blueb pancakes

Banana Blueberry Pancakes | Serves 4

Ingredients:

  • 3 ripe bananas
  • 6 eggs
  • 1 cup shredded coconut
  • 1 cup fresh or frozen blueberries (thawed), divided
  • ½ teaspoon ground ginger
  • 1 teaspoon ground cinnamon
  • Coconut oil

Directions:

  1. Peel the bananas and mash with a large fork.
  2. In a separate bowl, whip the eggs with electric beaters or a whisk, then add in the mashed bananas and mix well.
  3. Add in the shredded coconut, ½ cup of blueberries, ginger and cinnamon and stir well to combine.
  4. In a frying pan heat coconut oil over medium heat. Pour small scoop into the pan and fry 2-3 at a time. Cook each side until golden, and serve blueberries, sprinkle of cinnamon or other favorite PN friendly garnish.

thai chicken

Thai Chicken Coconut Soup | Serves 4-6

Ingredients:

  • 2 Tablespoons coconut oil
  • 1 large yellow onion, peeled and sliced thinly
  • 2 red, yellow, or orange bell peppers, seeded and sliced thinly
  • 2 cups shiitake mushrooms, quartered
  • 1 teaspoon sesame oil
  • 5 cloves of garlic, peeled and minced
  • 2 inch piece of ginger, peeled and minced
  • 1/4 teaspoon red pepper flakes
  • 1 cup whole cherry tomatoes
  • 64 oz organic chicken or veggie broth
  • 2 cups cooked, shredded chicken
  • 1 cup full-fat canned coconut milk
  • 3 Tablespoons green thai curry paste
  • 2 Tablespoons tamari
  • 2 cups bean sprouts
  • Sea salt to taste
  • 1 bunch of fresh cilantro (leaves only) for garnish

Directions:

  1. Heat the coconut oil in a large pot over medium-high heat. Add the onions and bell peppers and cook till they begin to soften, about 6-8 minutes.
  2. Add the shiitake mushrooms and sesame oil and cook until soft, about 5 minutes. Add the garlic, ginger, red pepper flakes, cherry tomatoes and cook for 3 more minutes.
  3. Add broth, chicken, coconut milk, curry paste, and tamari. Bring to a boil then reduce to a simmer for just a few minutes.
  4. Remove from heat, add the bean sprouts and stir to combine. Taste and salt as necessary.
  5. Serve in bowls and garnish with cilantro and some hot sauce if you like an extra kick.

zucchini pesto pasta

Zucchini Pesto Pasta | Serves 2

Ingredients:

  • Zoodles (can use a special spiralizer tool to create noodles out of zucchini or simple peel with a julienne peeler)
  • 1/2 cup raw walnuts halves or pieces
  • 1/4 cup water
  • 1 cup fresh basil leaves
  • 1/2 cup fresh mint leaves
  • 1 cup diced zucchini
  • 3 garlic cloves, mined
  • 2 Tablespoons fresh lemon juice
  • 1 Tablespoon extra-virgin olive oil
  • 1/2 teaspoon sea salt
  • 1 cup cherry tomatoes, halved
  • Raw pine nuts (optional – for garnish)

Directions:

  1. Prep the zoodles and let them drain well.
  2. Combine the walnuts, basil, mint, diced zucchini, garlic, lemon juice and salt in a high speed blender and mix until completely smooth.
  3. Heat olive oil in a skillet over medium heat. Add the zoodles and toss well to coat. Gently toss until the zoodles are completely heated. Add the pesto – stir well to coat.
  4. Serve and top with cherry tomatoes and pine nuts.

*We love this with some added protein.

soy ginger chicken2

Soy Ginger Chicken | Serves 2

Ingredients:

  • 2 tablespoons coconut oil
  • 1 inch piece of ginger, peeled and finely chopped
  • 2 garlic cloves, finely chopped
  • 1 teaspoon toasted sesame oil
  • 2 organic boneless, skinless chicken breasts (or 4 boneless thighs), cut into strips
  • 1 small head broccoli, cut into florets
  • 1 cup sugar snap peas
  • ¼ cup tamari (wheat-free soy sauce)
  • ¼ cup organic chicken or veggie broth
  • 2 tablespoons of toasted sesame seeds (we love black!)
  • 1 green onion, chopped to garnish
  • 1 cup brown rice, quinoa, any whole grain – or cauliflower rice (optional)

Directions:

  1. Add the coconut oil to a large frying pan and place over medium heat. Add the ginger and garlic and cook for about 30 seconds until fragrant – be careful not to burn.
  2. Add the sesame oil and the chicken to the pan, trying not to overlap. Let the chicken sit and brown for about a minute on each side.
  3. Add the broccoli, sugar snap peas, tamari and chicken broth, reduce to a medium-low heat and let simmer for about 10-12 minutes or until the chicken is cooked all the way through.
  4. Using a slotted spoon, remove the chicken and set aside on a plate, leaving the juices in the pan. Add the sesame seeds to the liquid and cook for another minute.
  5. Spoon the sauce over the chicken and broccoli and garnish with scallions and more sesame seeds as desired. Serve over your favorite whole grain, bed or greens or simply plated on it’s own.

white chicken chili

White Chicken Chili | Serves 6

Ingredients:

  • 1 Tablespoon coconut oil or ghee
  • 1 large white or yellow onion, peel removed and chopped
  • 1 poblano pepper, seeded and chopped
  • 1 jalapeno pepper, seeded and chopped
  • 1 Anaheim pepper, seeded and chopped
  • 1 Tablespoon ground cumin
  • 1 teaspoon ground coriander
  • 1.5 teaspoons ground chili powder
  • 1 teaspoon paprika
  • 1 teaspoon sea salt, divided
  • 4 garlic cloves, peeled and minced
  • 4 cups organic chicken broth
  • 2 (14.5 ounce) cans white beans, drained and rinsed
  • 2 lbs chicken (can choose thighs, breasts, or even a rotisserie chicken, shredded)
  • Juice and zest of 1 lime, + extra lime wedges for garnish
  • 1/2 cup full fat coconut milk
  • 1/4 cup chopped cilantro leaves + extra for garnish

Directions:

  1. Heat the oil in a large heavy bottom pan or dutch oven over medium heat until hot. Add the onions, peppers, cumin, coriander, chili powder, paprika, and 1/2 teaspoon of the salt. Cook until the vegetables have softened, about 5-6 minutes. Add the garlic and saute for another minute.
  2. Pour in the chicken stock. Add 1 can of the beans and, using a potato masher (or a handheld blender) mash the beans in the pot, creating a thicker texture.
  3. Stir in the remaining beans, shredded chicken, lime juice and zest and bring to a boil. If you prefer a chili with more broth, add 1-2 cups of water. Reduce heat to low and simmer for 20 minutes. Stir in the coconut milk and keep on a low simmer for 5 minutes.
  4. Serve immediately with additional lime wedges and cilantro.

kale avo salad

Kale Avocado Salad | Serves 4

Ingredients:

  • 2 cups kale, center ribs removed, cut into thinly sliced ribbons
  • Juice of 1 lemon
  • 1/4 teaspoon sea salt
  • 1 Tablespoon extra virgin olive oil
  • 2 avocados, peeled and pitted
  • 1/4 cup toasted pine nuts
  • 1/4 cup nutritional yeast

Directions:

  1. Place the first 4 ingredients in a bowl and using your hands, massage the lemon and oil into the kale until well coated. This helps the kale slightly wilt which makes it much more palatable for children (and adults!).
  2. Add the avocados and massage that into the salad as well until everything is well coated with chunks of avocado.
  3. Add pine nuts and nutritional yeast, toss well with spoons or hands. Serve and enjoy!

**We love pairing this with protein for a full meal – tuna, chicken, meatballs…the options are endless!

Recipe thanks to Weelicious.

protein power bars blog

Ingredients:

  • 1 cup raw almonds
  • 1 cup walnuts
  • 1/2 cup freshly ground flaxseed
  • 1/2 cup flaked, unsweetened coconut
  • 1/2 cup almond, cashew, pecan or sunflower seed butter
  • 1/2 teaspoon sea salt
  • 1/2 cup coconut oil, melted
  • 1 Tablespoon raw honey
  • 1 Tablespoon pure vanilla
  • 1/2 cup chopped dried black figs

Directions:

  1. Pulse nuts, flaxseed, coconut, nut butter, and salt in a food processor until coarsely ground.
  2. Add melted coconut oil to the food processor along with remaining ingredients. Pulse to create a coarse pasty mixture.
  3. Press mixture into an 8×8 inch glass baking dish. Chill in refrigerator for 1 hour, until mixture hardens. Cut into minibars and store in refrigerator or the freezer. Try not to eat all at once, you’ll be fueled for a marathon.

Photography by Stir & Scribble.

Next up: the body. Get excited for this one. We’re talking calorie counting, macros, portion size…the works. We’ve avoided talking about this before but not anymore! We’re laying it all out there for ya.

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Comments (2) | Add Comment

  • by Sandy on

    Thank you!!! Love your blog and all the awesome recipes and plans

    • by Tanya Thomforde on

      Thanks Sandy! So glad you enjoy 🙂

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