Meal Plans for 1-Chicken Week


Eating healthy for one is not a challenge if you plan your meals. Please send me some feedback on this post if you have time. Hope this lightens and brightens your week

Love and light, jeanineonthescene

Sunday prep for the week –

BBQ 3 chicken breasts (12 oz) on medium heat, seasoned with garlic powder, onion powder, sea salt and pepper drizzled with light olive oil. Cool and shred. This is the staple for the week.

Prepare pesto. I adapted from @paleorunningmommas recipe by adding more spinach than basil and it is delicious and so easy to make! Look for the recipe :

Monday – Chicken Pesto Taco.

Mix 2 oz shredded chicken with a heaping scoop of pesto and mix together. Put in one Siete tortilla of choice, warm in pan with a little ghee. You can also use a little nutritional yeast on the outside of the tortilla for an extra crunch. Add minced red onion, cilantro and arugula for an extra peppery taste. Add lactose free sour cream and Tapitio if you like and grilled asparagus and roasted carrots to complete the meal.



Tuesday – Chicken Pesto Stuffed Potato.

I adapted from @Paleorunningmomma and used a yam but you can do a sweet potato or regular potato. Cooked potato in microwave for 5 or 6 minutes until tender. Cool a minute and slice down the middle. Add 2 Tbsp. ghee, salt and pepper to the potato. Add 2 oz chicken and pesto and mix together. Cook in the oven to heat chicken through and enjoy.


Wednesday – Chicken Salad.

2 oz chicken, 2 cups bibb lettuce; 2 sliced mushrooms, 2 Tbsp.diced red onion, 4 sliced cherry tomatoes, 1/4 cup sliced red bell pepper. Arrange with chicken in the middle with 1 tbsp. pesto and drizzle with Balsamic vinegar glaze.


Thursday – Chicken pesto pasta .

2 oz shredded chicken. Boil 3 oz. Banza Brand chickpea penne pasta for 9-11 minutes until al dente. Drain pasta reserving 1/4 cup. Return pasta to pan, add chicken, pesto and water and heat through. Serve with grilled brussel sprouts.

Friday – Chicken Stir Fry with Broccoli rice.

2 oz chicken, 3 cups broccoli rice (Trader Joes) 1 tbsp sesame oil, 1/4 cup chopped yellow onion, 1 Tbsp minced garlic, 1/2 cup chopped carrots,1 tbsp soy sauce,1/2 tsp garlic powder,1 tsp sesame seed,1 egg, 2 tbsp. amino acid (in place of soy sauce), 1/4 cup sliced green onion. Add sesame oil to heated pan and cook onion, carrots and broccoli rice. Mix in chicken and egg to pan stirring through until cooked. Sprinkle with sesame seed, green onion and amino acid. This is one of my favorites! Taste like fried rice without the calories.



Saturday – Cauliflower Pizza Crust – Pesto Chicken Pizza

1 Cauliflower pizza crust, 2 oz chicken, 2 tbsp. pesto, 2 Tbsp. diced red onion, sliced yellow cherry tomatoes, nutritional yeast. Spread pesto sauce on pizza crust, add onion and chicken and sprinkle with nutritional yeast. Cook in 350 degree oven til heated through. Note – you can purchase already made crust or make your own. Send me a message and I will send recipe.


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