Weekly Meal Plan: High Protein & Hormone Balancing

3 Breakfasts 3 Lunches & 4 Dinners to fuel your week - all under 30 mins

Hi my loves, happy Mid-March! The weather is finally warming up, and I’m in my fresh, vibrant, nourishing meals era. This week’s meal plan is all about big flavours, seasonal ingredients, and effortless meals that fuel you without weighing you down.

We’ve got zesty harissa-spiced chicken, slow-cooked garlic-ginger chicken, bright Mediterranean bowls, and a miso-ginger salmon that’s packed with flavour and nutrients. For breakfast, I’m keeping it easy but elevated—a vanilla almond butter smoothie, dark cherry cocoa pudding (rich, creamy, and loaded with antioxidants), and a warming sweet potato turkey hash that hits every time.

And for something sweet? Pistachio crème stuffed dates with a rich cacao drizzle and flaky sea salt. Think of them as a cross between a truffle and baklava.

Every recipe is gluten-free, dairy-free, paleo, and balanced to keep your energy steady all day. Nourishing, chic, and effortlessly delicious—just the way we like it.

Let’s get cooking.

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Breakfasts

Vanilla Almond Butter Smoothie with Collagen and Cinnamon

(38g protein, 5 min)

A creamy, blood sugar-friendly smoothie with gut-supporting fiber and healthy fats.

Ingredients:

- 1 scoop vanilla collagen protein (20g protein)

- 1 tbsp almond butter (3g protein)

- 1 tbsp chia seeds (2g protein)

- ½ frozen zucchini (adds creaminess, no taste)

- ½ cup frozen cauliflower rice

- 1 cup unsweetened almond milk

- ½ tsp cinnamon

- 1 tsp vanilla extract

Instructions:

1. Add all ingredients to a high-speed blender.

2. Blend until smooth and creamy.

3. Pour into a glass and enjoy immediately.

Make it faster: Pre-portion everything in a jar the night before.

Dark Cherry Cacao Chia Protein Pudding

(48g protein, meal-prep friendly)

A fiber-packed, omega-rich pudding with a deep, nutty flavor from toasted seeds and cacao nibs.

Ingredients:

- 2 tbsp chia seeds (6g protein)

- 1 scoop vanilla or chocolate protein (25g protein)

- 1 cup dairy free milk

- 1 tbsp hemp seeds (7g protein)

- 1 tsp vanilla extract

- 1 tsp cinnamon

- 1/2 cup frozen dark cherries

- 1/4 cup probiotic coconut yogurt (8g protein)

Instructions:

1. Mix chia seeds, protein, cinnamon, vanilla, and milk in a jar.

2. Stir well and refrigerate for 1.5hrs or overnight.

3. In the morning, top with dark cherries and coconut yogurt.

Make it faster: Prep 3 jars at once for grab-and-go breakfasts.

Spiced Turkey and Sweet Potato Breakfast Hash w/ Avocado

(40g protein, 20 min)

A warming, blood sugar-stabilizing breakfast loaded with protein and warming spices.

Ingredients:

- 5 oz ground turkey (40g protein)

- ½ cup roasted sweet potato cubes

- ½ cup sautéed kale

- ½ avocado, sliced

- 1 tbsp avocado oil

- ½ tsp smoked paprika

- ½ tsp garlic powder

- ½ tsp ground cumin

- ¼ tsp sea salt

Instructions:

1. Heat avocado oil in a pan over medium heat. Add ground turkey, breaking it up as it cooks.

2. Stir in smoked paprika, garlic powder, cumin, and salt. Cook for 6-7 minutes.

3. Add roasted sweet potatoes and kale, and sauté for another 3 minutes.

4. Serve with sliced avocado on top.

Make it faster: Use pre-roasted sweet potatoes.

Lunches

Harissa-Spiced Chicken Bowl with Roasted Veggies and Tahini Dressing

(42g protein, 25 min)

A smoky, bold-flavored protein bowl with creamy tahini and caramelized roasted veggies.

Ingredients:

- 5 oz grilled chicken breast (42g protein)

- 1 cup roasted cauliflower and zucchini

- ½ cup cherry tomatoes

- 1 tbsp olive oil

- 1 tbsp harissa paste

- ½ tsp cumin

- ½ tsp sea salt

Dressing:

- 1 tbsp tahini

- ½ lemon, juiced

- 1 tbsp olive oil

- ¼ tsp garlic powder

Instructions:

1. Preheat oven to 400°F. Toss cauliflower and zucchini with olive oil, harissa, cumin, and sea salt. Roast for 20 minutes.

2. Slice grilled chicken and assemble in a bowl with roasted veggies and cherry tomatoes.

3. Whisk together dressing ingredients and drizzle over top.

Make it faster: Use pre-cooked grilled chicken.

Thai-Inspired Spicy Turkey Lettuce Wraps w/ Almond Butter Sauce

(38g protein, 10 min)

A fresh, crunchy, high-protein lunch packed with Thai-inspired flavors and a creamy nutty sauce.

Ingredients:

- 5 oz ground turkey (38g protein)

- 1 tbsp coconut aminos

- ½ tsp grated ginger

- ½ tsp red pepper flakes

- Butter lettuce leaves

Sauce:

- 1 tbsp almond butter

- 1 tsp coconut aminos

- ½ tsp fresh lime juice

- 1 tbsp water

Instructions:

1. Sauté turkey in coconut aminos, ginger, and red pepper flakes.

2. Whisk together sauce ingredients.

3. Serve turkey in butter lettuce wraps with almond butter sauce drizzled on top.

Make it faster: Use pre-cooked ground turkey.

Dinners

Garlic and Ginger Slow Cooker Chicken w/ Cauliflower Rice

(40g protein, meal-prep friendly)

A deeply flavorful, slow-cooked dish with a nutrient-dense broth.

Ingredients:

- 1 lb boneless, skinless chicken thighs (40g per serving)

- 1 cup bone broth

- 2 cloves garlic, minced

- 1 tsp grated fresh ginger

- 1 tbsp coconut aminos

- ½ cup chopped carrots

- ½ cup bok choy

Instructions:

1. Place all ingredients in a slow cooker.

2. Cook on low for 6 hours or high for 3-4 hours.

3. Shred chicken and serve over cauliflower rice.

Make it faster: Store leftovers for easy meals throughout the week.

Miso Ginger Salmon with Roasted Broccolini and Sesame

(40g protein, 20 min)

A silky, umami-packed salmon dish with deep roasted flavors.

Ingredients:

- 5 oz wild-caught salmon (40g protein)

- 1 tbsp white miso paste

- 1 tsp grated ginger

- ½ tbsp sesame oil

- 1 cup broccolini

- 1 tbsp sesame seeds

Instructions:

1. Preheat oven to 400°F. Coat salmon with miso paste, ginger, and sesame oil.

2. Roast for 15 minutes until flaky. Toss broccolini with sesame oil and roast for 10 minutes.

3. Serve with sesame seeds on top.

Make it faster: Use pre-washed broccolini for easy prep.

Moroccan-Spiced Lamb Meatballs with Herb Cauliflower Tabbouleh

(42g protein, 30 min)

A warming, fragrant dish loaded with Mediterranean herbs and spices.

Ingredients:

- 6 oz ground lamb (42g protein)

- ½ tsp cumin

- ½ tsp coriander

- ½ tsp smoked paprika

- ¼ tsp cinnamon

- ½ tsp sea salt

Cauliflower Tabbouleh:

- 1 cup riced cauliflower

- ¼ cup chopped parsley

- ¼ cup chopped mint

- ½ lemon, juiced

- 1 tbsp olive oil

Instructions:

1. Mix lamb with cumin, coriander, smoked paprika, cinnamon, and salt. Form into meatballs.

2. Cook in a skillet over medium heat for 8-10 minutes until browned.

3. Toss cauliflower rice with parsley, mint, lemon, and olive oil.

4. Serve meatballs over tabbouleh.

Make it faster: Use pre-riced cauliflower and frozen meatballs.

Dessert

Pistachio Crème Stuffed Dates w/ Cacao Drizzle

A rich, naturally sweet treat with a creamy pistachio filling, dark chocolate drizzle, and a touch of sea salt for balance.

Ingredients:

- 8 Medjool dates, pitted and sliced in half

- ½ cup raw pistachios

- ¼ cup unsweetened coconut yogurt

- 1 tsp cinnamon

- 1 tsp vanilla extract

- 2 oz dark chocolate (85% or higher)

- 1 tsp coconut oil

- Flaky sea salt

Instructions:

1. In a high-speed blender or food processor, blend the pistachios, coconut yogurt, cinnamon, and vanilla extract until smooth and creamy. Scrape down the sides as needed. If too thick, add a teaspoon of water to help blend.

2. Slice each Medjool date in half, remove the pit, and gently open them up. Spoon about a teaspoon of the pistachio crème into each date.

3. In a small saucepan over low heat (or using a double boiler), melt the dark chocolate and coconut oil together, stirring until smooth.

4. Using a spoon, drizzle the melted chocolate over the stuffed dates.

5. Sprinkle a small pinch of flaky sea salt over the top of each date while the chocolate is still warm.

6. Place the dates on a parchment-lined plate and refrigerate for 10-15 minutes until the chocolate hardens.

These can be stored in the fridge for up to a week and enjoyed as a satisfying, blood sugar-friendly dessert or snack.

This week’s blood sugar-friendly, protein-packed meal plan is all about big flavors, easy prep, and meals that nourish deeply.

Let me know if you try any of these. I love seeing what you create.