Our Family Recipe Book

5 days · low-carb · high-protein · high-fiber · feeds 4

Built for our family of four. Every meal is low in carbs and packed with protein and fiber. Breakfasts and dinners are cooked fresh; lunches lean on leftovers and packable boxes for work.

Dairy note: I eat mozzarella and lactose-free Greek yogurt only; everyone else eats all dairy.

Jump to a Recipe

Breakfasts: Veggie Scramble, Greek Yogurt Bowls, Bacon & Eggs with Avocado, Spinach & Cheese Omelets

Lunches: Turkey & Cheese Roll-Ups, Leftover Taco Bowls, Protein Box, Leftover Fajitas, Chef Salad

Dinners: Turkey Taco Bowls, Chicken Fajita Skillet, Egg Roll in a Bowl, Bunless Bacon Cheeseburgers, Garlic-Butter Salmon

Also: Grocery List, Kitchen Notes

The 5-Day Plan at a Glance

DayBreakfastLunchDinner
1Veggie ScrambleTurkey & Cheese Roll-UpsTurkey Taco Bowls
2Greek Yogurt BowlsLeftover Taco BowlsChicken Fajita Skillet
3Bacon & Eggs with AvocadoProtein BoxEgg Roll in a Bowl
4Greek Yogurt BowlsLeftover FajitasBunless Bacon Cheeseburgers
5Spinach & Cheese OmeletsChef SaladGarlic-Butter Salmon

Breakfasts

Veggie Scramble (Day 1)

Serves 4.

Ingredients:

  • 10 eggs
  • 2 cups fresh spinach
  • 1 cup shredded cheese (mozzarella for me, cheddar for everyone else)
  • 1 tbsp butter
  • salt and pepper

Steps:

  1. Beat the eggs with salt and pepper.
  2. Melt butter in a large skillet over medium heat; wilt the spinach, 1–2 minutes.
  3. Pour in the eggs and stir gently until just set, 3–4 minutes.
  4. Sprinkle cheese over the top, cover for 1 minute to melt, and serve.

Greek Yogurt Bowls (Days 2 & 4)

Serves 4.

Ingredients:

  • 8 cups lactose-free plain Greek yogurt (64 oz)
  • 2 cups mixed berries
  • 4 tbsp chia seeds

Steps:

  1. Divide the yogurt among 4 bowls (2 cups each).
  2. Top each with ½ cup berries and 1 tbsp chia seeds. Done.

Bacon & Eggs with Avocado (Day 3)

Serves 4.

Ingredients:

  • 8 slices bacon
  • 8 eggs
  • 2 avocados
  • salt and pepper

Steps:

  1. Cook the bacon in a large skillet until crisp; set aside. Leave about 1 tbsp of drippings in the pan (or use butter).
  2. Fry the eggs to your liking in the same skillet.
  3. Serve with sliced avocado, salt and pepper.

Spinach & Cheese Omelets (Day 5)

Serves 4.

Ingredients:

  • 10 eggs
  • 2 cups fresh spinach
  • 1 cup shredded mozzarella
  • 1 tbsp butter
  • salt and pepper

Steps:

  1. Beat the eggs with salt and pepper.
  2. Melt butter in a skillet over medium heat; wilt the spinach and set aside.
  3. Cook as 4 individual omelets (or 2 large ones, halved), filling each with spinach and mozzarella. Fold and serve.

Lunches

Turkey & Cheese Roll-Ups (Day 1)

Serves 4 — 2 portions packed in the cooler for work.

Ingredients:

  • ~¾ lb deli turkey
  • 8 slices cheese
  • 4 celery stalks
  • mustard or mayo for dipping

Steps:

  1. Lay the turkey slices flat, add a slice of cheese to each, and roll up.
  2. Pack with celery sticks in the cooler with an ice pack.

Leftover Taco Bowls (Day 2)

Reheat the Day 1 taco bowls. Pack sour cream and salsa in separate small containers.

Protein Box (Day 3)

Per person:

  • 4–5 slices deli turkey rolled with mozzarella
  • 2 hard-boiled eggs (for me and the kids; my husband doubles the turkey and mozzarella instead)
  • celery sticks
  • ½ avocado

Steps:

  1. Hard-boil the eggs ahead (10-minute boil, then an ice bath).
  2. Assemble the boxes and keep cool with an ice pack. No reheating needed.

Leftover Fajitas (Day 4)

Reheat the Day 2 fajitas. Pack shredded lettuce and sour cream separately.

Chef Salad (Day 5)

Serves 4.

Ingredients:

  • 1 large tub salad greens
  • ½ lb deli turkey, chopped
  • 4 hard-boiled eggs, chopped (my husband: extra turkey and cheese, no egg)
  • 1 cup shredded cheese
  • 2 avocados, diced
  • dressing of choice

Steps:

  1. Chop everything over the greens and toss.
  2. Pack dressing separately for the work portions.

Dinners

Turkey Taco Bowls (Day 1)

Serves 4.

Ingredients:

  • 2 lbs ground turkey
  • 2 packets taco seasoning
  • 2 bags frozen cauliflower rice
  • 1 cup salsa
  • 1 cup shredded cheese (mozzarella for me)
  • sour cream for everyone else
  • 2 avocados
  • shredded lettuce
  • 2 tomatoes, diced

Steps:

  1. Brown the turkey in a large skillet, breaking it up; drain if needed.
  2. Stir in the taco seasoning plus ½ cup water; simmer 5 minutes.
  3. Cook the cauliflower rice per the bag directions.
  4. Build the bowls: cauliflower rice, turkey, salsa, cheese, lettuce, tomato, avocado, sour cream.

Chicken Fajita Skillet (Day 2)

Serves 4.

Ingredients:

  • 2.5 lbs chicken breast, sliced thin
  • 4 bell peppers, sliced
  • 2 onions, sliced
  • 1 packet fajita seasoning
  • 2 tbsp olive oil
  • shredded cheese, sour cream and avocado for serving

Steps:

  1. Toss the chicken with the fajita seasoning.
  2. Sear in a hot oiled skillet, 5–6 minutes; remove.
  3. Sauté the peppers and onions 5 minutes until charred at the edges.
  4. Return the chicken and toss 2 minutes. Serve with cheese, sour cream and avocado.

Egg Roll in a Bowl (Day 3)

Serves 4.

Ingredients:

  • 2 lbs ground turkey
  • 2 bags coleslaw mix
  • 3 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tbsp fresh ginger, grated
  • 3 garlic cloves, minced
  • 4 green onions, sliced
  • sesame seeds

Steps:

  1. Brown the turkey with the ginger and garlic.
  2. Add the coleslaw mix and stir-fry 5–6 minutes until wilted.
  3. Stir in the soy sauce and sesame oil. Top with green onions and sesame seeds.

Bunless Bacon Cheeseburgers + Roasted Broccoli (Day 4)

Serves 4.

Ingredients:

  • 2 lbs ground beef
  • 8 slices bacon
  • 4 slices cheese (mozzarella for me, cheddar for everyone else)
  • 2 heads broccoli, cut in florets
  • 2 tbsp olive oil
  • salt, pepper, garlic powder
  • pickles and mustard for serving

Steps:

  1. Heat the oven to 425°F. Toss the broccoli with oil, salt, pepper and garlic powder; roast 20–25 minutes.
  2. Meanwhile, cook the bacon until crisp.
  3. Form 4 large (or 8 small) patties; season and sear or grill 4–5 minutes per side.
  4. Top with cheese to melt. Serve with bacon, pickles and mustard, broccoli on the side.

Garlic-Butter Salmon with Asparagus & Salad (Day 5)

Serves 4.

Ingredients:

  • 2 lbs salmon fillets
  • 2 bunches asparagus, ends trimmed
  • 4 tbsp butter
  • 4 garlic cloves, minced
  • 2 lemons (1 sliced, 1 for juice)
  • salad greens
  • olive oil
  • salt and pepper

Steps:

  1. Heat the oven to 400°F. Place the salmon on a sheet pan and season.
  2. Melt the butter with the garlic and spoon over the salmon. Add the asparagus to the pan with oil, salt and pepper; lay lemon slices on the salmon.
  3. Bake 12–15 minutes, until the salmon flakes.
  4. Serve with a simple side salad: greens, olive oil and lemon juice.

Grocery List

Proteins: Ground turkey 4 lbs · chicken breast 2.5 lbs · ground beef 2 lbs · salmon ~2 lbs · bacon 1 pack · eggs 3 dozen · deli turkey 1.5 lbs · lactose-free plain Greek yogurt 64 oz.

Produce: Frozen cauliflower rice 3 bags · bell peppers 4 · onions 3 · coleslaw mix 2 bags · broccoli 2 heads · asparagus 2 bunches · avocados 7 · romaine 2 heads · shredded lettuce 1 bag · tomatoes 4 · green onions 1 bunch · garlic 1 head · fresh ginger · salad greens 1 large tub · spinach 1 large tub · celery 1 bunch · lemons 2 · berries 3 packs.

Dairy: Shredded mozzarella 1 bag · mozzarella slices 1 pack · shredded cheddar 2 bags · cheddar slices 1 pack · sour cream 1 tub · cheese sticks 1 pack · butter.

Pantry: Salsa 1 jar · taco seasoning 2 packets · fajita seasoning 1 · soy sauce · sesame oil · sesame seeds · pickles · chia seeds 1 bag · apple pie dough 1 package. Check first: olive oil, mayo, mustard, salt, pepper, garlic powder.

Kitchen Notes

  • My dairy: mozzarella and lactose-free Greek yogurt only.
  • My husband skips hard-boiled eggs — he doubles the turkey and mozzarella instead.
  • Work lunches: insulated container + ice pack; anything creamy packed separately.
  • This plan has no almonds and no tuna.
Family Recipe Book