Nourished 14 Days of Simple, Protein-Rich Meals for Real Life | Part 3
One of the biggest challenges with meal planning isn’t necessarily knowing what to eat.
It’s getting tired of eating the same things.
That’s why I wanted Nourished to include a second week of meal ideas. Not because you need a complicated menu, but because having a few extra options makes it easier to keep things interesting.
Week Two brings another seven days of balanced breakfasts, lunches, dinners, and snacks, featuring meals that feel familiar, comforting, and easy to fit into everyday life.
We’re talking breakfast quesadillas, chicken bacon ranch wraps, homemade chicken Alfredo, smash burgers, and slow-cooker BBQ chicken.
Yes, you can enjoy pasta, potatoes, bread, and other foods you love while building balanced meals.
And just like Week One, this plan is flexible.
Choose the meals your family enjoys, adjust portions to meet your needs, and save the rest for another week.
You don’t need an entirely new menu every Monday. Sometimes you just need a few reliable meals you can come back to.
Find Week Two below and included inside the free Nourished guide below.
And if you’d rather create your own weekly menu, don’t miss The Nourished Mix + Match Method—a simple way to build balanced meals without following a strict schedule.
7 More Days of High-Protein Meals for Real Life
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 1 | Breakfast quesadilla — eggs, turkey sausage & cheese + berries | Chicken bacon ranch wrap + cucumber slices | Greek yogurt + granola | Creamy garlic chicken, roasted baby potatoes & broccoli |
| 2 | Greek yogurt parfait with berries, banana, granola & peanut butter | Turkey avocado BLT + fruit | 2 boiled eggs + grapes | Beef taco bowls — seasoned beef, cilantro-lime rice, black beans, lettuce, cheese, avocado & salsa |
| 3 | Protein French toast + scrambled eggs + strawberries | Chicken pesto pasta salad with tomatoes & spinach | Cottage cheese + peaches | Sheet-pan chicken sausage, roasted potatoes, peppers & zucchini |
| 4 | Breakfast bowl — eggs, turkey sausage, potatoes, cheese & avocado | BBQ chicken baked potato + side salad | Apple + peanut butter + string cheese | Homemade chicken Alfredo with broccoli + side salad |
| 5 | Overnight oats with Greek yogurt, milk, berries & chia seeds | Turkey & cheese pinwheels + veggies, hummus & fruit | Greek yogurt + berries | Smash burgers, oven fries + chopped salad |
| 6 | Breakfast sandwich — egg, cheese & turkey sausage on an English muffin + fruit | Chicken burrito bowl with rice, beans, corn, cheese & avocado | Cottage cheese + pineapple | Slow-cooker BBQ chicken, baked potatoes + green beans |
| 7 | Protein waffles + Greek yogurt + berries + scrambled eggs | Loaded chicken Caesar salad + whole-grain roll | Banana + peanut butter + Greek yogurt | Chicken enchiladas, black beans, corn & avocado salad |
Nourished: 14 Days of Simple, Protein-Rich Meals
Two weeks of breakfasts, lunches, dinners, snacks, and flexible meal ideas—all in one easy-to-use guide.
Download the free Nourished meal plan and make feeding yourself well a little simpler. From A Pile of Ashes • Mind. Body. Soul.
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Nourished: 14 Days of Simple, Protein-Rich Meals
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