A high protein, high fiber dinner that is ready in about 35 minutes, because the work was done days ago. Serves: 1 to 2 Active time on the day: 5 minutes Chicken cook time: 32 minutes THE PREP RHYTHM Veggies: Stand in the kitchen once for 20 to 30 minutes and cut everything. One portion goes on the pan for dinner today or tomorrow. Three to four portions get packaged and go into the freezer, ready for whenever you want veggies with any kind of meat for dinner: chicken, fish, or beef. The baked portion keeps in the fridge for a day or two, so dinner is just warming it up in a pan or the air fryer on a lower temperature. I will create recipe about how to make this veggies. Chicken: Marinate a batch of 8 to 12 thighs in oil and herbs in the fridge. The raw chicken does not need to be frozen. It keeps marinating for 2 to 4 days and tastes better every day. When you want dinner, the thighs are already handy. INGREDIENTS Veggies (use whatever you love): Beets Sweet potato Broccoli Cauliflower Carrots Two types of onions (red and white) Optional: bell peppers, whole garlic cloves, mushrooms Healthy fat: olive oil or avocado oil, about 1 to 2 tablespoons per sheet pan Chicken: Chicken thighs, about 4 ounces each before cooking, 2 or 3 per dinner Oil and herbs for the marinade. I will share my herbs and how I make them. On the side: 3 Polish style cucumbers in brine (fermented in salt and water, not vinegar) STEPS 1. Veggies: Toss the cut veggies with oil and seasoning and spread them on a sheet pan. Bake at 375 to 425 degrees F for 30 to 45 minutes, depending on how fast you need dinner. Frozen portions go straight onto the pan. 2. Chicken: Take 2 or 3 marinated thighs out of the fridge and put them in the air fryer. Bake at 400 degrees F for 32 minutes, turn in a half time. 3. If you already have baked veggies from yesterday or the day before, warm them in a pan or the air fryer on a lower temperature until hot. 4. Plate about 2 cups of veggies, 2 or 3 thighs, and the brined cucumbers on the side.

My very first recipe in this community is the one I make most often. Eggs and vegetables. Simple, fast and powerful. Why a savory, high protein breakfast? Your first meal of the day sets the tone for the rest of it. After an overnight fast, for some people 12 hours, for others 14 or even 16, your body is ready for fuel. What you give it first matters. A breakfast built on protein and fiber, with no sugar, keeps you full longer and gives you steady energy. When breakfast is heavy on protein, many people find they stop looking for snacks late in the day. If you are snacking a lot in the evening, it can be a hint that your first meal didn't have enough protein. When should you eat it? It is different for everyone. For some people it is an hour after they wake up, for others it is three or four hours later. There is a reason behind each one, and we will talk about that here. And if you work out first thing in the morning, this is the first meal after your workout, so we treat it the same way. What is in an egg? One medium egg has about 6 grams of high quality protein, with all the essential amino acids your body needs. It also carries choline, which is important for your brain and liver, plus vitamin B12, vitamin D, selenium, and lutein and zeaxanthin, which support eye health. Egg sizes vary a little, so a smaller egg has slightly less protein and a bigger one slightly more. Hopefully yours come from well raised hens. How much protein should your breakfast have? Two eggs is only about 12 grams of protein. That is a start, but it is not enough. I suggest a minimum of 20 to 30 grams of protein at breakfast, and many people need even more. Four eggs, for example, gives you about 24 grams. How much you personally need is different for everyone. If you want to know your number, talk to me and we will figure it out together. The recipe It is quick on purpose, because not everyone has extra time in the morning. Eggs: as many as you need for your protein goal Greens: a handful of spinach or other green leaves