Your weekly meal plan
My son got my up at 2 AM so you don't get a rant today
Hi Everyone!
Happy Valentine’s Weekend! I hope you get some downtime to take care of the most important person in your life- which is YOU!
I got an awful night of sleep last night, so, to be kind to myself, I’m skipping my educational piece and giving you your meal plan. I am planning to separate these posts out, so you will get one or two posts per week, about a specific topic and one with your meal plan!
If there is ever a topic you want me to dive into, please let me know! You can leave it in the comments, message me on substack, instagram or tiktok (@onkatesplate on all platforms!) I love hearing what you are interested in learning about.
On to the meal plan for the week
Quick note: at the end of February, this meal plan will become a paid subscription. For $8/month you will get my weekly plan delivered to your inbox, exclusive recipes, product recommendations, and more!
If you can’t support financially, you can still subscribe for FREE posts, recipes, and unfiltered thoughts from a verbal-diarrhea dietitian.
How to Use This Meal Plan
This is a guide, not a rulebook. It’s here to help you build balanced meals, not lock you into anything rigid. Swap ingredients, make changes, take what you need, and leave the rest.
This plan follows my OKP Signature Method, designed to make the healthy choice the easy choice.
Here’s the structure:
• One breakfast you prep once and eat through the week
• One lunch you prep once and eat through the week
• One consistent snack
• Three dinners that are balanced, satisfying, and actually taste good
You’ll see ingredients repeat, that’s intentional. These are foods that deliver lean protein, fiber, whole grains, nutrients, and flavor. If you don’t love something, change it. This is meant to be flexible.
These are the kinds of meals I eat week to week as a dietitian who focuses on feeling good, with enough variety to keep it interesting, but not so much that you need a brand-new grocery list every week.
There’s room for dinners out, pizza night, and the weeks when life happens. Follow it exactly, or use it as a template and make it your own.
Simple. Sustainable. Balanced. Delicious.
Breakfast: Meal Prep Breakfast Burritos
This recipe was inspired by this reel. I made a few tweaks to make this higher in fiber, lower in saturated fat, and taste just as good. This recipe takes a bit longer than some of my other breakfasts, but it makes TEN burritos! You can freeze some for a weekend you don’t have the chance to prep, or share them with your partner, friends, or family (it is Valentine’s weekend after all)
The changes I made:
Sub 1/2 of the whole eggs for liquid egg whites (less fat, more protein)
Make turkey breakfast ‘sausage’ instead of using breakfast sausage.
Breakfast sausage does fall into the category of processed meats that can increase risk of colorectal cancer. Because of this, I use it sparingly (special occasions, or when I really don’t have another option). This is worth the extra steps as this is a meal you are eating everyday for nourishment (and a little pleasure.)
Reduce the amount of cheese. I use as much as I need to have a good flavor, but more isn’t always better.
Swapping to a whole wheat, high-fiber tortilla. I recommend Mission Carb Balance Whole Wheat, or regular whole wheat tortillas.
Personally, I think the Mission Carb balance tortillas have a bit too much fiber, and too few carbohydrates. So I prefer using a tortilla with carbs I can actually utilize for energy. Fiber doesn’t provide any energy. Eating carbs at the beginning of the day (with protein + produce + fats) is smart because you know they will be utilized through the day.
This one takes a little bit more time to cook, but it is so worth it. See the recipe for macronutrient details.
Lunch: Farro Fattoush
Ok this is hands down one of my all-time favorite lunches. It is so delicious, easy to make, perfectly balanced and packed with protein.
If you eat a gluten-free diet I recommend substituting Farro with Brown Rice or Quinoa.
I am planning on making this again this week (I had it last week- I don’t need a ton of variety during the week, eating the same (or similar) foods week after week has been shown to improve weight management outcomes by reducing the number of decisions you make regarding food.) and I am going to film how to track this accurately using a macro tracking app (Cronometer) and how you can log by making equal servings, or by making variable serving.
To make this recipe faster, you can use a rotisserie chicken and/or use microwavable grains that are pre-cooked.
Snack: Japanese Cheesecake (again!)
I’m sorry you guys, but repetition is going to happen. A LOT. This is normal. Especially with breakfast and snacks.
This one is hitting so I am going to do it again this week. Not only does it have plenty of whole-food protein from greek yogurt, but it also packs fiber from the Metamucil Fiber Thins. These are a new staple for me. There are 3 flavors, Chocolate, Cinnamon, and Apple. Protein + Fiber is the 2026 combo of the year. We get the majority of our fiber from whole grain and legumes, so please don’t be an anti-carb girlie. It’s not good for you.
You can riff on this recipe so much. Add some vanilla or almond extract, use a flavored yogurt (like oikos pro, oikos triple zero, two good, or siggis) or add in a sweetener like honey, stevia, maple syrup, or plain old sugar. Top with some mini-chocolate chips, a drizzle of nut butter, or stir in some powdered PB to change it up. It only gets boring if you’re boring.
Whats for Dinner?
Crispy Peanutty-Pork and Brussels Sprouts with Brown Rice
This recipe is the one that got me hooked on Caro Chambers, the author of one of my favorite cookbooks, “What to cook when you Don’t feel like cooking” (great title, highly recommended purchase.)
I serve this with brown rice, even though she says you can eat it on it’s own. You can’t. You need a carbohydrate. There is a formula to ‘flipping all the full switches’ in your brain. It is protein + starch + produce (mostly non-starchy veggies). Follow this formula and I promise you, you will feel better, look better, have more energy, and stop stressing so much about your meals. This one keeps well and would also be a great lunch meal-prep if you are wanting a hot lunch.
Buy pre-shredded brussels sprouts, or cut them yourself. I have come to find chopping veggies to be a really calming experience for me, when I’m not rushed while doing it. I put on my favorite podcast (Currently Fat Science Podcast, Pop Apologists, and Mother may I sleep with Podcast) or tv show (Tell me Lies is what I’m watching lately) and chop away. You feel productive and restored. The trick is to do your chopping before dinner time. On the weekend, during a lull in your WFH day, before bed the night before dinner. This little step makes it so much easier to throw dinner together. Trust me.
Sheet Pan Salmon with Roasted Potato Wedges
You should eat fatty fish 1-2x per week. This includes tuna, salmon, mackerel, sardines, and more. They provide long-chain omega-3-fatty-acids DHA and EPA. This is different than the short-chain omega-3-fatty-acids found in flax, chia, and hemp seeds. It is more potent, and more easily converted to the molecules we need.
I love having potatoes in my diet because they are the number one most satiating food out there (truly, its been researched.) Keep the skin on for extra fiber.
Cheesy Broccoli Pesto Pasta
If you want to sneak some extra veggies into your family’s diet, this is the recipe. This pesto sauce is so delicious I could eat it with a spoon, but is packed with spinach, broccoli, and uses cottage cheese for extra protein.
Use pre-chopped broccoli florets to make this, and feel free to substitute whole wheat pasta for protein pasta. It is way cheaper, and has 1 more gram of fiber per serving and one less gram of protein per serving.
I hope you all enjoy this week, and please let me know if you loved or hated something in the comments, and any topics you want me to dive into for you. I’m here to please!
XO
Kate, your RD bestie
This is perfection in a meal plan 👏🏼