Protein Packed Plan
High-protein breakfasts and dinners centered on chicken, eggs, and beef. Good for active households that need staying power between meals.
Serves 4
4 recipes
130 min total cook/prep
Priced at Food 4 Less - Hammond Shopping Center
$71.67 combined ingredient estimate
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Breakfast · Day 1
Bacon Egg Breakfast Sandwich$22.54
Crispy bacon, fried egg, and cheese on a toasted bun.
Serves 2 · easy · 17 min
Ingredients & prices
- bacon $4.99
- eggs $2.29
- buns $2.99
- cheese $3.99
- butter $3.29
- ketchup (optional) $4.99
How to prepare
About this recipe
Bacon Egg Breakfast Sandwich stacks crispy bacon, a runny-yolk egg, and melted cheese on a toasted bun—a handheld diner-style breakfast perfect for busy mornings. This breakfast recipe serves 2 and is rated easy difficulty. Plan about 5 minutes of prep and 12 minutes of cooking.
What you will need ready
- 6 slice bacon
- 2 eggs
- 2 buns
- 2 slice cheese
- 1 tbsp butter
- 2 tbsp ketchup (optional)
Step-by-step
1. Lay 6 slice bacon in a cold large skillet in a single layer. Turn heat to medium and cook slowly, turning occasionally, until evenly crisp—about 8–10 minutes.
2. Transfer bacon to paper towels to drain. Pour off excess fat, leaving about 1 tablespoon in the pan.
3. Split 2 buns and toast cut-side down in the same pan over medium heat 1–2 minutes until golden. Use 1 tbsp butter if the pan looks dry.
4. Fry 2 eggs in the bacon fat or butter over medium heat sunny-side up or over easy so the yolk stays soft.
5. Season eggs lightly with salt and pepper while they cook.
6. Place a slice of 2 slice cheese on the bottom bun half while it is still warm so the cheese begins to melt.
7. Layer 3 bacon strips per sandwich, then top with a fried egg.
8. Add 2 tbsp ketchup if using, then cap with the top bun.
9. Press gently and serve immediately while bacon is crisp and the egg is warm.
10. Wrap in parchment for eating on the go—the yolk may run.
Serving
Serve with hash browns or fruit. Wrap leftovers in foil and refrigerate up to 1 day; reheat in a toaster oven.
Cook tips
- Start bacon in a cold pan for the most even crisping and less splatter.
- Toast buns in bacon fat for extra flavor—watch so they do not burn.
- Over-medium eggs are easier to eat in a sandwich than very runny yolks.
- Blot bacon well so the sandwich is not greasy.
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Dinner · Day 3
Skillet Chicken and Rice$13.58
One-pan chicken with seasoned rice and tender onions.
Serves 4 · easy · 50 min
Ingredients & prices
- chicken $2.49
- rice $1.33
- broth $3.99
- onion $1.29
- garlic $0.99
- paprika $3.49
How to prepare
About this recipe
Skillet Chicken and Rice is a one-pan dinner: browned chicken simmered with seasoned rice, onion, and garlic until fluffy and fragrant. This american recipe serves 4 and is rated easy difficulty. Plan about 15 minutes of prep and 35 minutes of cooking.
What you will need ready
- 1.5 lb chicken
- 1.5 cup rice
- 3 cup broth
- 1 onion
- 3 clove garlic
- 1 tsp paprika
Step-by-step
1. Season 1.5 lb chicken with 1 tsp paprika, salt, and pepper.
2. Heat oil in a large deep skillet over medium-high. Brown chicken on both sides; remove to a plate.
3. Dice 1 onion. Mince 3 clove garlic. Sauté onion in same pan 3–4 minutes until softened.
4. Add 3 clove garlic; cook 30 seconds until fragrant—do not burn.
5. Stir in 1.5 cup rice and toast 1 minute.
6. Pour in 3 cup broth; nestle chicken on top. Bring to a simmer.
7. Cover, reduce heat to low, and cook 18–20 minutes until rice is tender and liquid absorbed.
8. Rest covered 5 minutes off heat.
9. Fluff rice with a fork; check chicken is 165°F.
10. Serve from the skillet or portion into bowls.
Serving
Serve family-style from the pan. Refrigerate leftovers 3 days; reheat with splash of broth.
Cook tips
- Do not lift lid while rice simmers—steam cooks it.
- Burned garlic turns bitter; add it briefly.
- Brown chicken well for flavor in the finished dish.
- Let rest so rice finishes evenly.
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Breakfast · Day 5
Ham and Cheese Omelet$17.36
Folded omelet stuffed with diced ham and melted cheese.
Serves 2 · medium · 13 min
Ingredients & prices
- eggs $2.29
- ham $3.50
- cheese $3.99
- butter $3.29
- pepper (optional) $4.29
How to prepare
About this recipe
Ham and Cheese Omelet is a folded classic: tender eggs wrapped around savory ham and melted cheese. Medium heat and patience give a golden exterior without overcooking the eggs. This breakfast recipe serves 2 and is rated medium difficulty. Plan about 5 minutes of prep and 8 minutes of cooking.
What you will need ready
- 4 eggs
- 4 slice ham
- 0.5 cup cheese
- 2 tbsp butter
- 0.25 tsp pepper (optional)
Step-by-step
1. Beat 4 eggs with a pinch of salt and 0.25 tsp pepper until uniform in color.
2. Dice or tear 4 slice ham into small pieces. Shred or measure 0.5 cup cheese.
3. Melt 2 tbsp butter in an 8–10 inch nonstick skillet over medium heat until foamy.
4. Pour in eggs. Let set 30 seconds, then gently lift edges with a spatula, tilting pan so uncooked egg flows underneath.
5. When the top is mostly set but still slightly wet, add ham and 0.5 cup cheese to one half of the omelet.
6. Fold omelet in half with the spatula. Cook 30 seconds more on the folded side.
7. Slide onto a warm plate seam-side down.
8. For a pale French-style omelet, keep heat medium-low throughout.
9. For a diner-style omelet, cook to light golden on the outside.
10. Serve immediately—omelets do not wait.
Serving
Serve with toast and fruit. Best eaten fresh off the pan.
Cook tips
- Nonstick pan and fresh butter prevent sticking.
- Do not overstir once eggs hit the pan.
- Fillings go on when eggs are almost set.
- Medium heat avoids rubbery eggs.
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Dinner · Day 7
Honey Mustard Baked Chicken$18.19
Oven-baked chicken glazed with honey and mustard.
Serves 4 · easy · 50 min
Ingredients & prices
- chicken $2.49
- honey $3.00
- mustard $6.49
- paprika $3.49
- rice $1.33
- oil (optional) $1.39
How to prepare
About this recipe
Honey Mustard Baked Chicken glazes chicken pieces with a sweet-tangy honey mustard sauce and bakes until juicy—serve with rice for a complete meal. This american recipe serves 4 and is rated easy difficulty. Plan about 10 minutes of prep and 40 minutes of cooking.
What you will need ready
- 1.5 lb chicken
- 3 tbsp honey
- 3 tbsp mustard
- 1 tsp paprika
- 1.5 cup rice
- 1 tbsp oil (optional)
Step-by-step
1. Preheat oven to 375°F. Cook 1.5 cup rice according to package directions.
2. Mix 3 tbsp honey, 3 tbsp mustard, and 1 tsp paprika in a bowl.
3. Pat 1.5 lb chicken dry. Brush with 1 tbsp oil if using; season lightly with salt and pepper.
4. Coat chicken evenly with honey mustard mixture.
5. Place chicken in a baking dish.
6. Bake 35–40 minutes until 165°F internal and juices run clear.
7. Baste with pan juices halfway through if desired.
8. Rest chicken 5 minutes before serving.
9. Spoon pan sauce over chicken when serving.
10. Fluff 1.5 cup rice and serve alongside chicken.
Serving
Plate chicken over or beside rice. Refrigerate leftovers 3 days; reheat chicken to 165°F.
Cook tips
- Pat chicken dry so glaze adheres.
- Line baking dish with foil for easy cleanup.
- Baste for shinier glaze.
- Check thickest piece with thermometer.