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High Protein 5x5x5 Plan (week 7.19)

  • Writer: francesca lochirco
    francesca lochirco
  • Jul 20
  • 5 min read

5 Proteins:

  1. Shrimp

  2. Chicken

  3. Sausage

  4. ground beef

  5. Chicken


5 Carbs:

  1. Couscous

  2. Rice

  3. orzo

  4. Chickpeas

  5. Rice (again)


5+ Vegetables: the more the merrier!

  1. cucumbers

  2. red onion

  3. tomatoes

  4. sweet potatoes

  5. carrots


Air Fryer Greek Shrimp Bowls

Servings: 6


Macros for shrimp per serving:

Calories: ~200, Protein: ~36 g, Carbohydrates: ~3 g, Fat: ~5 g


Ingredients


Greek Shrimp

  • 2 lbs shrimp, peeled and deveined

  • 2 tbsp extra virgin olive oil

  • 1 tsp dill weed

  • 1 tsp paprika (or smoked paprika)

  • 1 tsp garlic powder

  • 1 tsp za'atar seasoning

  • 1 tbsp honey

  • Zest of 1 lemon

  • Kosher salt & freshly ground black pepper, to taste

  • ¼ tsp baking soda (optional, for extra juicy shrimp)

  • Lemon wedges, for serving


To Serve

  • Couscous, cooked in bone broth

  • Greek salad: this chopper saves me so much time

    • Cucumbers, diced

    • Red onion, thinly sliced or diced

    • Kalamata olives

    • Crumbled feta

    • Fresh dill

    • Lemon juice

    • Red wine vinegar

    • Salt & pepper

  • Pita bread cut up- I also love to bake them into pita chips!

  • Hummus- we’ve been loving this brand

  • Slice of lemon


Directions

  1. Preheat your air fryer to 400°F.

  2. In a large bowl, combine the shrimp with olive oil, dill, paprika, garlic powder, za'atar, honey, lemon zest, salt, pepper, and the optional baking soda. Toss until evenly coated.

  3. Arrange the shrimp in a single layer in the air fryer basket (cook in batches if needed).

  4. Air fry for about 8 minutes, shaking the basket halfway through, until the shrimp are pink, opaque, and cooked through.

  5. While the shrimp cooks, prepare the couscous according to package directions using bone broth instead of water for extra flavor.

  6. Toss together the cucumbers, red onion, Kalamata olives, feta, fresh dill, lemon juice, red wine vinegar, salt, and pepper to make the Greek salad.

  7. Assemble your bowls with a bed of couscous, the Greek shrimp, and a generous serving of Greek salad. Finish with a squeeze of fresh lemon.


Hawaiian Pineapple Chicken 🍍

Servings: 6


Ingredients

  • 2 lbs chicken tenders (or substitute chicken breasts or boneless skinless thighs)

  • 1 cup canned unsweetened whole coconut milk

  • ¾ cup pineapple juice

  • ¼ cup fresh lime juice

  • ¼ cup packed light brown sugar (or monk fruit sweetener)

  • 3 cloves garlic, finely chopped

  • 2 tbsp reduced-sodium soy sauce (or coconut aminos)

  • Kosher salt, to taste

  • 1 pineapple, sliced into rounds

  • ¼ cup fresh cilantro, chopped (for garnish)


Instructions (Oven)

  1. Preheat oven to 400°F.

  2. In a large bowl or zip-top bag, whisk together the coconut milk, pineapple juice, lime juice, brown sugar (or monk fruit), garlic, and soy sauce.

  3. Add the chicken and marinate for at least 30 minutes (or up to overnight for the best flavor).

  4. Lightly grease a 9x13-inch baking dish and arrange the chicken in a single layer. Pour a small amount of the marinade over the chicken, discarding the remaining marinade.

  5. Bake for 20–25 minutes (or until the internal temperature reaches 165°F). Thicker chicken breasts may need a few extra minutes.

  6. During the last 10–15 minutes of baking, place the pineapple rings on a separate parchment-lined baking sheet and roast until lightly caramelized. For extra color, broil for 1–2 minutes at the end.

  7. Serve the chicken with the roasted pineapple and garnish with fresh cilantro.


Serving idea: Pair with jasmine rice or coconut rice and a side of steamed broccoli or snap peas


One-Pot Creamy Sausage Orzo

Servings: 8


Ingredients

  • 1½ lb Italian sausage (I like using Italian chicken sausage, but use your favorite)

  • 16 oz dry orzo

  • 4 tbsp olive oil

  • 2 cups chicken broth

  • 3 tsp minced garlic

  • 1½ cups full-fat canned coconut milk (about 12 oz) (or heavy cream)

  • 1 tsp onion powder

  • Salt & pepper, to taste

  • Freshly grated Parmesan, for serving


Optional Add-Ins

  • Fresh spinach

  • Onion

  • Asparagus


Instructions

  1. Heat the olive oil in a Dutch oven or large pot over medium heat. Add the sausage and cook for about 10 minutes, breaking it up as it cooks, until nicely browned.

  2. Stir in the garlic, then add the dry orzo, chicken broth, coconut milk (or heavy cream), onion powder, salt, and pepper.

  3. Bring to a gentle simmer. Once bubbling, reduce the heat to medium-low and cook for 8–10 minutes, stirring occasionally, until the orzo is tender.

  4. Remove from the heat and stir in grated Parmesan. If using spinach, onion, or asparagus, stir them in now.

  5. Cover and let the dish rest for 5 minutes so the remaining liquid absorbs.

  6. Top with additional Parmesan and enjoy!


Tip: This is also delicious with sautéed onions and asparagus mixed in before serving.

If you want to lower the calories, I recommend using chicken sausage and coconut milk vs pork sausage & heavy cream


Loaded Mediterranean Japanese Sweet Potatoes

Ingredients (Serves 4)

  • 4 Japanese sweet potatoes or you can use regular sweet potatoes

  • 1 lb lean ground beef

  • 1 cup chickpeas, drained and rinsed

  • ½ cup crumbled feta cheese

  • ½ cup pomegranate seeds

  • 1 tsp onion powder

  • Honey, for drizzling

  • Salt & pepper, to taste


Optional Toppings

  • Fresh parsley

  • Hot honey

  • Greek yogurt

  • Lemon juice


Instructions

  1. Bake the sweet potatoes: Preheat the oven to 400°F. Pierce each Japanese sweet potato with a fork and bake for 45–60 minutes, or until fork tender.

  2. Cook the beef: While the potatoes are baking, brown the ground beef in a skillet over medium heat. Season with salt and pepper (or your favorite Mediterranean-inspired seasoning) and cook until fully browned. Drain any excess grease if needed.

  3. Prepare the filling: In a large bowl, combine the cooked ground beef, chickpeas, feta cheese, and pomegranate seeds.

  4. Assemble: Slice each baked sweet potato down the center and fluff the inside with a fork. Divide the beef mixture evenly among the potatoes.

  5. Finish: Drizzle with honey and add any optional toppings like fresh parsley, a dollop of Greek yogurt, or a squeeze of fresh lemon juice.


Enjoy! Sweet, savory, and packed with protein, fiber, and healthy fats.


Lazy Mom Honey Dijon Chicken Bowl

Serves 6


Ingredients


Chicken

  • 2.5 lb chicken breast

  • 2 tbsp olive oil

  • 4 tbsp coconut aminos

  • 2 tbsp honey

  • 2 tbsp Dijon mustard

  • Garlic powder

  • Onion powder

  • Salt & pepper


For the Bowl

  • Cooked white rice

  • Carrots

  • Ghee butter

  • Onion powder

  • Cherry tomatoes

  • Sesame seeds (optional)


Instructions

  1. In a large bowl, combine the olive oil, coconut aminos, honey, Dijon, garlic powder, onion powder, salt, and pepper.

  2. Add the chicken and toss until evenly coated.

  3. Place the chicken on a wire rack over a baking sheet.

  4. Bake at 400°F for 40 minutes, or until the chicken reaches an internal temperature of 165°F.

  5. Let the chicken rest for a few minutes, then slice into bite-sized pieces.


Carrots

  • Peel or scrub carrots (leave the skin on if you’d like the extra fiber which is what I do!).

  • Chop into rounds.

  • Boil until fork tender.

  • Drain and return them to the pot.

  • Toss with ghee butter and onion powder to taste.


Assemble

  • Add a scoop of cooked white rice.

  • Top with sliced honey Dijon chicken.

  • Add the buttery carrots.

  • Finish with cherry tomatoes and a sprinkle of sesame seeds, if desired.


Meal Prep Tip: This recipe makes enough chicken for several meals, making it perfect for lunches throughout the week.

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