One Protein, 3 Ways

2. Chicken & Veggie Quesadillas
Mix shredded chicken with sautéed onions, peppers, and spinach. Add a sprinkle of shredded cheese. Fill half a corn tortilla, fold, and crisp in a pan. Serve with salsa and Greek yogurt for dipping. For an extra fiber boost, sneak in a handful of black beans or chopped zucchini.

3. Chicken & Rice Bake (Freezer-Friendly)

This easy, healthy casserole is perfect for busy weeknights or prepping ahead. Greek yogurt and a bit of broth keep it moist, while the protein-packed ingredients make it satisfying and nourishing.

• 2 cups shredded rotisserie chicken

• 1-1 1/2 cups cooked brown rice (or quinoa for extra protein)

• 1 (12–16 oz) bag frozen mixed vegetables (carrots, peas, corn, green beans)

• ½ cup plain 2% Greek yogurt

• ½ cup low-sodium chicken broth

• ½ tsp garlic powder

• ½ tsp onion powder

• ½ tsp salt (adjust to taste)

• ¼ tsp black pepper

• ½ tsp dried thyme or Italian seasoning (optional)

• ¾ cup shredded sharp cheddar (or mozzarella for a milder flavor)

• Optional topping: ¼ cup whole-grain cracker crumbs or extra cheese for a crispy top

Instructions:

1. Preheat oven to 375°F and lightly grease a 9×9 or similar baking dish.

2. In a large bowl, combine shredded chicken, cooked rice, frozen veggies, Greek yogurt, chicken broth, garlic powder, onion powder, salt, pepper, and herbs. Stir until fully combined.

3. Fold in ½ cup of the shredded cheese.

4. Transfer mixture to the baking dish and spread evenly.

5. Top with remaining ¼ cup cheese (and cracker crumbs if using).

6. Cover with foil and bake for 20 minutes. Uncover and bake an additional 10–15 minutes, until hot and bubbly and top is lightly browned.

7. Let rest for 5–10 minutes before serving.

Protein #2: 3 lbs Lean Ground Beef (93% or leaner, Ideally Grass-Fed)

Cook it all at once with salt, and pepper (or a neutral seasoning then portion and use throughout the week.

1. Cheeseburger Stuffed Sweet Potato
Cheeseburger-Stuffed Sweet Potatoes are a fun, high-protein meal that comes together fast. Microwave 4 medium sweet potatoes until fork-tender (about 4–6 minutes each), then wrap in foil and let rest to finish softening. While they rest, warm cooked lean ground beef and stir in 4 wedges of Lite Laughing Cow Cheese until melted and creamy (1 wedge per serving). Slice open each sweet potato, mash slightly, and top with the cheesy beef mixture. Add shredded lettuce, cherry tomatoes, diced pickles, and avocado as toppers. Drizzle with a quick Greek yogurt ranch (mix plain Greek yogurt with garlic powder, dill, lemon juice, and a pinch of salt).

2. Ground Beef & Cauliflower “Shepherd’s Pie”
Sauté beef with diced carrots, peas, garlic, and tomato paste. Spread into a baking dish.
Top with mashed cauliflower (or a mix of cauliflower + potato), sprinkle with paprika or cheese if you’d like, and bake at 375°F until warmed through and lightly browned.

3. 15-Minute Taco Skillet
In a large skillet, heat olive oil and toss in:

• Cooked ground beef

• 1 drained can of black beans

• ½ cup frozen corn

• 1 tbsp taco seasoning

• Squeeze of lime

Let everything simmer together. Serve in bowls with chopped lettuce, salsa, and a sprinkle of cheese. Also great for nachos or as a filling for wraps! Try making your own taco seasoning. It’s easy. Check out mine- it’s simple and a lot healthier than store-bought. Try it and let me know what you think!