Your 7-Day Meal Plan

A hearty start — seared ButcherBox sirloin or steak tips with eggs cooked your way.

Prep 5 minCook 12 minServes 2

Ingredients

• 2 ButcherBox sirloin steaks or a portion of steak tips
• 4 eggs
• 1 tbsp butter or olive oil
• Salt & pepper
• Optional: fresh chives or parsley

Steps

1. Season steak generously with salt and pepper; let it sit 10 min at room temp.
2. Sear in a hot pan with a little butter or oil, 3–4 min per side for medium-rare. Rest 5 min.
3. Fry or scramble the eggs in the same pan.
4. Slice steak against the grain, plate with eggs, finish with herbs.

Creamy chicken salad on Dave’s Killer bread — protein-rich, no tuna, something you’ll both eat.

Prep 10 minCook 0 min (uses cooked chicken)Serves 2

Ingredients

• 2 cups cooked chicken breast, diced or shredded
• 3 tbsp mayo (clean / avocado-oil based)
• 1 tsp Dijon
• 1 stalk celery, diced
• 2 tbsp red onion, minced
• 1 tbsp fresh dill or parsley, chopped
• Salt & pepper
• 4 slices Dave’s Killer bread (or 21 Whole Grains)
• Boston or green-leaf lettuce, tomato (optional)

Steps

1. Mix chicken, mayo, Dijon, celery, onion, herbs, salt and pepper.
2. Taste and adjust.
3. Pile onto the bread with lettuce and tomato if using.
4. Close, slice, serve.

A hot Sunday dinner — a well-seared ButcherBox sirloin with sour cream potato salad and roasted Brussels sprouts. (Smoke the roast beef today too, as make-ahead for the week’s sub and bento — recipe below.)

Prep 15 minCook 20 min (steak + Brussels)Serves 2 (+ potato salad for the week)

Ingredients — Steak & Brussels

• 2 ButcherBox sirloin steaks
• 1 lb Brussels sprouts, halved
• 2 tbsp olive oil
• 1 tbsp butter
• Salt & pepper
• Optional: garlic clove and rosemary sprig for basting

Steps — Steak & Brussels

1. Heat oven to 425°F. Toss Brussels with 1 tbsp olive oil, salt and pepper; roast 20–25 min until crispy at the edges.
2. Season the steaks well and let sit 10 min at room temp.
3. Sear in a hot pan with the remaining oil, 3–4 min per side for medium-rare; baste with butter (and garlic/rosemary) at the end.
4. Rest 5 min, slice against the grain, plate with potato salad and Brussels.

Sour Cream Potato Salad (side — makes plenty)

• 3 lb red or Yukon Gold potatoes, cubed
• 1 cup sour cream
• ½ cup mayonnaise
• 2 tbsp Dijon
• 4 hard-boiled eggs, chopped
• ½ cup celery, diced
• ¼ cup red onion, diced
• 2 tbsp fresh dill
• 1 tsp salt
• ½ tsp pepper

1. Boil potatoes in salted water until fork-tender, 12–15 min. Don’t overcook. Drain and cool slightly.
2. Whisk sour cream, mayo, and mustard in a large bowl.
3. Fold in potatoes, eggs, celery, onion, and dill. Season, taste, adjust.
4. Refrigerate at least 2 hours before serving.

Make-Ahead: Hickory-Smoked Roast Beef (for the week’s sub & bento)

🔥 Smoke this in your Weston 2-in-1 smoker today while you’re cooking — it becomes Monday’s cold Havarti sub and the roast beef bento snack. It is not tonight’s dinner; tonight is the hot sirloin above.

• 1 ButcherBox bottom round roast (~3 lb), trimmed
• 2 tbsp olive oil
• 2 tsp kosher salt
• 1 tsp black pepper
• 1 tsp each: garlic powder, onion powder, smoked paprika, dried thyme, dried rosemary

1. Pat roast dry. Rub with olive oil, then coat in combined seasonings. Cover and refrigerate overnight for deeper flavor (season Saturday night).
2. Add wood chips to the Weston smoker per directions. Place roast on the rack, insert a meat thermometer into the thickest part.
3. Smoke at 200–225°F until internal temp hits 120–130°F (rare) or 130–135°F (medium-rare). Cook to temperature, not time.
4. Rest 15–20 min until it stops steaming.
5. Wrap tightly, refrigerate at least 4 hours or overnight — essential for sliceable deli texture.
6. Slice very thin against the grain for the week’s sub and bento.

A classic — uncured nitrate-free bacon, eggs, and a toasted Thomas’ whole wheat English muffin with butter.

Prep 3 minCook 12 minServes 2

Ingredients

• 4–6 slices uncured, nitrate-free bacon
• 4 eggs
• 2 Thomas’ whole wheat English muffins
• Butter, for the muffins
• Salt & pepper

Steps

1. Cook the bacon in a skillet until crisp; set aside on paper towel.
2. Fry the eggs in a little of the bacon fat (or wipe the pan and use butter).
3. Toast and butter the English muffins.
4. Plate and serve hot.

The dream sandwich — thin smoked roast beef, creamy havarti, lettuce, tomato, onion on real sub bread.

Prep 8 minCook 0 minServes 2

Ingredients

• 2 real-bread sub rolls (clean: flour, water, salt, yeast)
• ½ lb thin-sliced smoked roast beef (from Sunday)
• 4 slices creamy Havarti
• Lettuce
• 1 tomato, sliced
• thin-sliced red/sweet onion
• Mayo and/or Dijon
• optional oil + red wine vinegar, salt, pepper

Steps

1. Split rolls, spread mayo and/or Dijon.
2. Layer roast beef and Havarti on the bottom.
3. Top with lettuce, tomato, onion.
4. Optional deli drizzle: oil + vinegar, salt, pepper. Close, press, slice on the diagonal.

One pan, minimal cleanup. Lemon-garlic chicken breast roasted with green beans over brown rice.

Prep 10 minCook 25 minServes 2

Ingredients

• 2 boneless skinless chicken breasts (you’ve got plenty on hand)
• 1 lb green beans, trimmed
• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1 lemon (zest + juice)
• 1 tsp dried thyme or Italian herb blend
• salt & pepper
• 1 cup cooked brown rice, to serve

Steps

1. Heat oven to 425°F, line a sheet pan.
2. Rub chicken with 1 tbsp oil, half the garlic, lemon zest, thyme, salt, pepper.
3. Roast chicken 12 min.
4. Toss green beans with remaining oil, garlic, salt, pepper; add around the chicken.
5. Roast 10–12 min more until chicken hits 165°F.
6. Squeeze lemon over everything. Serve over brown rice.

Steel-cut oats gone savory — soft egg, a little cheese, scallions. Holds you for hours.

Prep 2 minCook 12 minServes 2

Ingredients

• 1 cup steel-cut or rolled oats
• 2 cups water or low-sodium broth
• 2 pastured eggs
• 2 tbsp grated aged cheddar or Parmesan
• 2 scallions, sliced
• 1 tbsp butter
• salt & pepper

Steps

1. Cook oats until creamy. Stir in butter, salt, pepper.
2. Meanwhile fry or soft-boil the eggs.
3. Divide oats into bowls; top each with an egg, cheese, scallions.
4. Crack black pepper over and serve.

Boston lettuce with fresh berries, walnuts, and a balsamic vinaigrette, topped with Sunday’s smoked roast beef. No spinach.

Prep 10 minCook 0 minServes 2

Ingredients

• 1 head Boston/butter lettuce (or green-leaf), torn
• 1 cup fresh berries (strawberries, blackberries, raspberries)
• ¼ cup toasted walnuts
• ¼ cup crumbled cheese (white cheddar or a little blue, optional)
• Sliced smoked roast beef from Sunday
• 3 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp Dijon, salt & pepper

Steps

1. Whisk olive oil, balsamic, Dijon, salt and pepper into a vinaigrette.
2. Toss the lettuce with just enough dressing to coat.
3. Top with berries, walnuts, cheese, and roast beef.
4. Serve right away.

A big garlic-and-olive-oil pasta — no red sauce — with chicken, peppers, cherry tomatoes, and sweet onion, finished with fresh basil and toasted pine nuts. Makes enough for tonight plus Wednesday’s lunch.

Prep 15 minCook 25 minServes 4 (batch)

Ingredients

• 1 lb pasta (penne or rigatoni)
• 3 chicken breasts, cubed
• 4 tbsp olive oil, divided
• 5 garlic cloves, minced
• 2 bell peppers, sliced
• 1 pint cherry tomatoes, halved
• 1 sweet onion, sliced
• ½ cup grated Parmesan (plus more to serve)
• ¼ cup fresh basil, torn
• 3 tbsp pine nuts, toasted
• ½ tsp red pepper flakes (optional)
• Zest of 1 lemon, salt & pepper

Steps

1. Boil the pasta; reserve 1 cup pasta water, then drain.
2. Sauté the chicken in 2 tbsp oil until cooked through; set aside.
3. In the same pan, add the remaining oil, onion and peppers; cook until soft, 6–8 min.
4. Add garlic and cherry tomatoes; cook 3 min until tomatoes slump.
5. Return chicken, add pasta, Parmesan, lemon zest, and a splash of pasta water; toss to a light glossy sauce.
6. Off the heat, fold in basil and pine nuts. Season, serve with extra Parmesan.

A split-breakfast day: Eva has cottage cheese with fresh fruit; EJ has a toasted bagel with cream cheese (he’s not a cottage cheese fan).

Prep 5 minCook 0 minServes 2

Ingredients — Eva

• ¾–1 cup cottage cheese (Good Culture or Friendship)
• ½ cup fresh fruit (berries, clementine segments, sliced apple)
• Optional: drizzle of honey, pinch of cinnamon, or a few walnuts

Ingredients — EJ

• 1 Marketside bagel
• 2–3 tbsp cream cheese (Nancy’s, Organic Valley, or chive & onion)

Steps

1. Eva: spoon cottage cheese into a bowl, top with fruit and optional add-ons.
2. EJ: slice and toast the bagel, spread with cream cheese.
3. Serve together.

EJ’s request. 100% grass-fed uncured beef hot dogs on real buns with a fast, crunchy no-mayo slaw on the side — keeps it from being just a bun-and-dog.

Prep 8 minCook 8 minServes 2

Ingredients

• 4 ButcherBox uncured grass-fed beef hot dogs
• 2–4 real-bread hot dog buns (clean ingredients)
• Toppings: clean mustard, diced onion, relish or sauerkraut, clean ketchup
• Quick slaw: 3 cups shredded cabbage, 1 grated carrot, 2 tbsp olive oil, 1 tbsp apple cider vinegar, ½ tsp Dijon, pinch salt

Steps

1. Toss slaw ingredients together; let sit while the dogs cook.
2. Grill, pan-sear, or simmer the hot dogs until heated through and lightly browned, ~6–8 min.
3. Toast the buns if you like. Build with toppings.
4. Serve with the slaw on the side.

EJ’s idea, built out: Cuban-style citrus-and-garlic chicken with bright lemon rice and charred peppers and onions.

Prep 15 min (+30 marinate)Cook 30 minServes 2 generous

Mojo Chicken

• 2 boneless skinless chicken breasts
• Juice of 2 oranges (~½ cup)
• juice of 1 lime
• juice of 1 lemon
• 4 garlic cloves, minced
• 3 tbsp olive oil
• 1 tsp cumin
• 1 tsp dried oregano
• ¼ cup cilantro
• salt & pepper

Lemon Rice

• 1 cup long-grain white rice
• 2 cups low-sodium chicken broth
• Zest + juice of 1 lemon
• 1 tbsp butter or olive oil
• 2 tbsp parsley

Peppers & Onions

• 2 bell peppers (mixed colors), sliced
• 1 onion, sliced
• 1 tbsp avocado oil

Steps

1. Whisk all mojo ingredients. Reserve 3 tbsp for finishing. Marinate chicken in the rest, fridge 30 min (up to 4 hr).
2. Rice: rinse, combine with broth, lemon zest, pinch of salt. Boil, cover, low 15–18 min. Off heat stir in lemon juice, butter, parsley; fluff.
3. Peppers/onions: sauté in avocado oil over medium-high 6–8 min until charred. Salt.
4. Cook chicken over medium-high 5–6 min per side to 165°F. Discard used marinade.
5. Rest 5 min, slice, spoon the reserved fresh mojo over top.
6. Serve over lemon rice with peppers and onions alongside.

A no-spinach scramble — sautéed bell pepper and sweet onion with sharp white cheddar folded into soft eggs.

Prep 5 minCook 8 minServes 2

Ingredients

• 5 eggs
• ½ bell pepper, diced
• ¼ sweet onion, diced
• ⅓ cup sharp white cheddar, shredded
• 1 tbsp butter
• Salt & pepper

Steps

1. Sauté the pepper and onion in butter until soft, 4–5 min.
2. Whisk the eggs with salt and pepper; pour into the pan.
3. Stir gently over low heat until just set.
4. Fold in the cheddar, let it melt, serve.

Open-face tuna melt crisped in the air fryer — cheese bubbly, bread toasty, no soggy broiler pan. With a quick Boston-lettuce side salad.

Prep 8 minCook 6 min (air fryer)Serves 2

Ingredients

• 2 cans (5 oz) albacore tuna in water, drained
• 3 tbsp mayo (clean / avocado-oil based)
• 1 tsp Dijon
• 1 stalk celery, diced
• 2 tbsp red onion, minced
• 2–4 slices real sourdough
• 4 slices aged cheddar or Havarti
• Boston lettuce, tomato, olive oil & vinegar for the side salad

Steps

1. Mix tuna, mayo, Dijon, celery, and onion.
2. Pile onto the sourdough slices, top each with cheese.
3. Air-fry at 360°F for 5–6 min until the cheese is bubbly and the edges are crisp. (Check at 4 min — air fryers vary.)
4. Meanwhile toss the lettuce and tomato with a little olive oil and vinegar.
5. Serve the melts hot with the salad.

Tender strips of seasoned steak with caramelized peppers and onions, warm tortillas. Use ButcherBox sirloin or steak tips.

Prep 20 minCook 15 minServes 6 (halve for two)

Ingredients

• 1½ lb ButcherBox sirloin or steak tips (¾ lb if halving)
• 3 tbsp avocado oil, divided
• 3 tbsp lime juice
• 3 garlic cloves, minced
• 2 tsp chili powder
• 1 tsp cumin
• 1 tsp smoked paprika
• ½ tsp oregano
• 1 tsp salt
• ½ tsp pepper
• 2 bell peppers, sliced
• 1 onion, sliced
• 1 jalapeño (optional)
• 8–12 whole wheat tortillas, warmed
• Cilantro, sour cream, guacamole to serve

Steps

1. Mix 2 tbsp oil, lime juice, garlic, and spices.
2. Slice steak thin against the grain; toss in marinade 15–30 min.
3. Heat remaining oil in a cast-iron skillet over high until smoking.
4. Add steak in a single layer; sear 2 min without stirring.
5. Stir, cook 1–2 min more until browned. Remove.
6. Add peppers and onions to the same pan; 4–5 min until charred and tender-crisp.
7. Return steak, toss 1 min.
8. Serve with warm tortillas, cilantro, sour cream, guac, lime.

Layered Greek yogurt, fresh fruit, and toasted walnuts. Quick, high-protein, anti-inflammatory.

Prep 5 minCook 0 minServes 2

Ingredients

• 1½ cups plain full-fat Greek yogurt
• 1 cup mixed berries (strawberries, blackberries, raspberries)
• ¼ cup toasted walnuts
• 2 tbsp hemp hearts or chia seeds
• Optional: 1–2 tsp raw honey (light — EJ’s palate is sensitive)

Steps

1. In two glasses or bowls, layer yogurt, then berries, then nuts.
2. Repeat the layers.
3. Top with hemp hearts and an optional light drizzle of honey.

Couscous or whole-grain blend topped with warm roasted vegetables and chicken or chickpeas — no leafy greens, just hearty roasted veg over grain.

Prep 10 minCook 25 minServes 2

Ingredients

• 1 cup couscous or Near East whole-grain blend, cooked
• 2 bell peppers, chunked
• 1 pint cherry tomatoes
• 2 carrots, sliced
• ½ sweet onion, wedged
• 2 tbsp olive oil
• 1 cup cooked chicken or chickpeas, rinsed
• Zest + juice of 1 lemon, salt & pepper
• Optional: crumbled feta or a dollop of hummus

Steps

1. Heat oven to 425°F. Toss peppers, tomatoes, carrots, and onion with olive oil, salt and pepper.
2. Roast 20–25 min until tender and lightly caramelized.
3. Cook the couscous or grain blend per package.
4. Pile grain in bowls, top with the warm roasted veg and chicken or chickpeas.
5. Finish with lemon, and feta or hummus if using.

Premade 100% grass-fed ButcherBox burgers — no shaping needed — with crispy roasted Brussels sprouts instead of fries.

Prep 5 minCook 25 minServes 2 (2 burgers each)

Ingredients

• 4 ButcherBox grass-fed burger patties (from the freezer)
• 4 slices cheese (cheddar or Havarti)
• 4 real-bread burger buns (clean ingredients)
• 1 lb Brussels sprouts, halved
• 2 tbsp olive oil
• salt & pepper
• Lettuce, tomato, onion, pickles; mayo, Dijon, clean ketchup

Steps

1. Oven 425°F. Toss Brussels with oil, salt, pepper; roast cut-side down 20–25 min until caramelized.
2. Cook burgers from frozen or thawed per package — sear in a hot cast-iron skillet or grill, ~3–4 min per side, to your doneness.
3. Add cheese in the last minute to melt.
4. Toast buns, build with toppings and condiments.
5. Serve with the roasted Brussels.

The weekend classic again — uncured bacon, eggs, and a toasted whole wheat English muffin.

Prep 3 minCook 12 minServes 2

Ingredients

• 4–6 slices uncured, nitrate-free bacon
• 4 eggs
• 2 Thomas’ whole wheat English muffins
• Butter, for the muffins
• Salt & pepper

Steps

1. Cook the bacon until crisp; set aside.
2. Fry the eggs in a little bacon fat or butter.
3. Toast and butter the muffins.
4. Plate and serve hot.

Seasoned chicken breast over rice with peppers, beans, and fresh toppings.

Prep 10 minCook 15 minServes 2

Ingredients

• 2 boneless skinless chicken breasts, cut into strips
• 1 tbsp avocado oil
• 1 tsp chili powder
• ½ tsp cumin
• ½ tsp smoked paprika
• salt & pepper
• 1 bell pepper, sliced
• ½ onion, sliced
• 1 cup cooked rice
• 1 cup black beans, rinsed
• Toppings: salsa, sour cream, avocado, cilantro, lime

Steps

1. Toss chicken with chili powder, cumin, paprika, salt, pepper.
2. Cook in avocado oil over medium-high 5–6 min. Remove.
3. Sauté peppers and onion 4–5 min until charred.
4. Build bowls: rice, beans, chicken, peppers, onion.
5. Top with salsa, sour cream, avocado, cilantro, lime.

Delicate white fish with a crispy herb-Parmesan crust — elegant but easy. You’ve got roughy on hand.

Prep 10 minCook 15 minServes 4 (halve for two)

Ingredients

• 4 orange roughy fillets (2 if halving)
• ½ cup whole wheat panko
• ¼ cup grated Parmesan
• 2 tbsp fresh parsley
• 1 tbsp fresh dill
• 1 tsp lemon zest
• 2 tbsp butter, melted
• 2 tbsp olive oil
• 2 garlic cloves, minced
• ½ tsp salt
• ¼ tsp pepper
• lemon wedges
• Sides: 1 lb asparagus + 1 cup cooked rice

Steps

1. Oven 425°F, line a baking sheet.
2. Pat fillets dry, place on the sheet.
3. Combine panko, Parmesan, parsley, dill, lemon zest.
4. Mix melted butter, olive oil, garlic; brush over fish. Season.
5. Press panko mixture firmly onto each fillet.
6. Bake 12–15 min until fish flakes and topping is golden. Roast asparagus alongside.
7. Serve with lemon wedges and rice.