### About the Author: Holly Nilsson

Holly Nilsson is a talented culinary innovator and the creative mind behind the acclaimed food blog, Spend With Pennies. Aiming to make cooking both accessible and enjoyable for all, Holly excels in developing simple, comforting recipes that appeal to busy home chefs. Her method melds familiar flavors with easy techniques, enabling anyone to whip up tasty meals without the usual pressures of cooking.

#### A Passion for Comfort Food

Holly’s enthusiasm for cooking is intrinsically linked to the concept of comfort food—dishes that provide warmth, nostalgia, and a sense of belonging. Many of her recipes take cues from classic meals, adapted to suit the quick-paced lives of contemporary families. By emphasizing simple ingredients and clear guidance, Holly empowers her audience to craft satisfying meals that everyone can savor.

#### Author of “Everyday Comfort”

Alongside her flourishing blog, Holly is the author of the cookbook “Everyday Comfort.” This compilation aims to motivate readers with an array of hearty, home-cooked dishes suitable for any event. The book embodies her belief in making cooking a delightful pursuit, filled with flavors that unite people around the dining table.

#### Engaging with the Community

Holly’s impact reaches far beyond her blog and cookbook. She actively interacts with her followers through numerous social media channels, offering tips, recipes, and culinary inspiration. Her presence on Pinterest, Facebook, Twitter, and Instagram enables her to engage with home cooks from diverse backgrounds, cultivating a community centered on a shared love for food.

– **Pinterest:** [Follow Holly on Pinterest](https://www.pinterest.com/spendpennies/)
– **Facebook:** [Like Holly on Facebook](https://www.facebook.com/ispendwithpennies/)
– **Twitter:** [Follow Holly on Twitter](http://spendpennies)
– **Instagram:** [Follow Holly on Instagram](https://www.instagram.com/spendpennies/)

#### Conclusion

Holly Nilsson’s commitment to making cooking delightful and attainable has established her as a cherished personality in the culinary domain. Through her blog, cookbook, and social media outreach, she continues to motivate home cooks to prepare flavorful meals that provide solace and happiness in their lives. Whether you’re an experienced chef or a newcomer in the kitchen, Holly’s recipes and insights are bound to elevate your cooking journey. For additional culinary motivation, don’t forget to explore her blog and connect with her on social media.

**7-Day High-Protein Meal Plan for Nourishing Your Body and Supporting Muscles**

Adhering to a high-protein diet is vital for muscle recovery, development, and overall wellness. Whether you’re a sports person, fitness lover, or just looking to enhance your diet, a carefully crafted high-protein meal plan can assist you in achieving your targets. This 7-day high-protein meal plan is tailored to offer well-rounded nutrition, encourage muscle growth, and maintain your energy levels all week long.

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### **The Importance of Protein**

Protein is a macronutrient composed of amino acids, which serve as the fundamental components of muscle tissue. It is essential for:

– Muscle recovery and development
– Production of hormones and enzymes
– Immune system support
– Feelings of fullness and weight control

The Recommended Dietary Allowance (RDA) for protein stands at approximately 0.8 grams per kilogram of body weight, but active people might need between 1.2–2.0 grams per kilogram to help sustain muscle health and growth.

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### **Guidelines for Meal Planning**

– **Sources of Protein**: Incorporate lean meats, poultry, seafood, eggs, dairy products, legumes, tofu, tempeh, and grains rich in protein.
– **Balancing Nutrients**: Combine protein with complex carbs, healthy fats, and fiber-rich veggies for well-rounded meals.
– **Stay Hydrated**: Drink ample water to aid digestion and muscle performance.
– **Timing Your Meals**: Spread protein consumption evenly throughout the day to optimize muscle protein synthesis.

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## **7-Day High-Protein Meal Plan**

Each day consists of three primary meals and two snacks, targeting 100–150 grams of protein per day, depending on portion sizes and personal requirements.

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### **Day 1**
– **Breakfast**: Greek yogurt (1 cup) accompanied by berries, chia seeds, and a scoop of whey protein
– **Snack**: Hard-boiled eggs (2) with a handful of almonds
– **Lunch**: Grilled chicken breast, quinoa, and steamed broccoli
– **Snack**: Cottage cheese (½ cup) with sliced cucumber
– **Dinner**: Baked salmon served with sweet potato and asparagus

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### **Day 2**
– **Breakfast**: Scrambled eggs (3) with spinach and feta cheese, whole grain toast
– **Snack**: Protein smoothie made with banana, almond milk, and protein powder
– **Lunch**: Turkey and hummus wrap with mixed greens
– **Snack**: Edamame (1 cup)
– **Dinner**: Lean beef stir-fry with brown rice and an assortment of vegetables

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### **Day 3**
– **Breakfast**: Protein pancakes topped with peanut butter and sliced banana
– **Snack**: Low-fat string cheese paired with an apple
– **Lunch**: Tuna salad with mixed greens, cherry tomatoes, and an olive oil dressing
– **Snack**: Greek yogurt with walnuts
– **Dinner**: Grilled shrimp served with quinoa and roasted Brussels sprouts

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### **Day 4**
– **Breakfast**: Oatmeal made with milk, flaxseeds, and a scoop of protein powder
– **Snack**: Turkey jerky and a pear
– **Lunch**: Chicken Caesar salad topped with Parmesan and whole grain croutons
– **Snack**: Boiled eggs (2) along with carrot sticks
– **Dinner**: Baked cod served with wild rice and sautéed kale

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### **Day 5**
– **Breakfast**: Smoothie bowl containing protein powder, berries, granola, and almond butter
– **Snack**: Cottage cheese with pineapple chunks
– **Lunch**: Grilled tofu served with soba noodles and stir-fried vegetables
– **Snack**: Roasted chickpeas
– **Dinner**: Turkey meatballs with whole wheat spaghetti and marinara sauce

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### **Day 6**
– **Breakfast**: Egg white omelet featuring mushrooms, peppers, and low-fat cheese
– **Snack**: Protein bar (opt for low-sugar, high-protein varieties)
– **Lunch**: Lentil soup alongside a slice of whole grain bread
– **Snack**: Greek yogurt with flaxseed and honey
– **Dinner**: Grilled chicken thighs paired with mashed cauliflower and green beans

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### **Day 7**
– **Breakfast**: Chia pudding prepared with protein-fortified almond milk and topped with berries
– **Snack**: Boiled edamame along with a boiled egg
– **Lunch**: Salmon salad featuring avocado, cucumber, and lemon vinaigrette
– **Snack**: A handful of mixed nuts along with a protein shake
– **Dinner**: Baked turkey breast served with roasted sweet potatoes and steamed broccoli

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### **Success Tips**

– **Meal Preparation**: Cook proteins such as grilled chicken, hard-boiled eggs, or quinoa beforehand to save time.
– **Diversity**: Switch up your protein sources to ensure a variety of nutrients.

# The Ultimate Cheesy, Crispy, Spicy Smash Green Chile Cheeseburger

For burger enthusiasts, the cheesy, crispy, spicy smash green chile cheeseburger is an essential culinary delight you won’t want to overlook. This burger delivers a burst of flavors, highlighted by melted cheese, fire-roasted Hatch green chiles, and juicy smashed patties with the perfect char. It embodies the spirit of New Mexico, a state famous for its vibrant food culture and, of course, its green chiles.

## What is a Green Chile Cheeseburger?

In New Mexico, when you order a burger, you’re often asked, “Would you like chile with that?” The “chile” refers to the fire-roasted and diced green chiles, a foundational component of the area. While these chiles are accessible all year long, the harvest period for Hatch chiles—usually from late summer to autumn—introduces a distinctive smoky aroma in markets throughout the state.

If you find yourself in New Mexico, saying “yes” to the green chile is essential. This custom is so entrenched in the local culture that declining it might surprise the server!

## What Types of Peppers are Used for Green Chile Cheeseburgers?

The main highlight is definitely the Hatch green chile. These chiles are renowned for their distinct flavor profile, which can range from sweet to smoky to spicy. If Hatch chiles are not available, alternatives like Anaheim or jalapeño can be used. Jarred green chiles also serve as a good option if you’re not located near New Mexico.

## What Are Hatch Chiles?

Hatch chiles are a particular kind of green chile pepper cultivated in New Mexico’s Hatch Valley. They are praised for their sweet and smoky taste that enhances with roasting. Hatch chiles come in red and green variations, with the red being fully matured. They offer a range of heat from mild to extremely hot, making them suitable for various culinary uses.

The Hatch chile season is a cherished period in the Southwest, attracting enthusiasts who flock to marketplaces for the fresh pick. The excitement surrounding Hatch chiles is similar to that of wine lovers during the grape harvest in Champagne, France.

## What Makes Hatch Chiles Unique?

Hatch chiles have risen to fame beyond their limited cultivation area. Just like Champagne, the designation “Hatch” is protected; chiles grown outside the Hatch Valley cannot be branded with that name. This exclusivity adds to their distinctive flavor, which is hard to duplicate in other regions.

## What Do Hatch Chiles Taste Like?

Hatch chiles have an earthy, crisp taste when fresh, with a subtle hint of onion. When roasted, they develop a deep, smoky, and slightly buttery flavor. The combination of heat and sweetness makes them an excellent addition to burgers.

## Are Hatch Chiles Spicy?

Hatch chiles can vary from mild to extra hot, accommodating different taste preferences. Whether you desire a mild zing or a strong kick, there’s a Hatch chile suited for you.

## Where to Purchase Hatch Chiles

During their prime season in August and September, fresh Hatch chiles can be found online or at local markets. Dried, jarred, or canned options are also easily obtainable in grocery stores. If you reside in Southern California, Colorado, or Texas, you might discover them readily available in your neighborhood grocery.

## How to Roast Green Chiles

Roasting green chiles is easy and can be accomplished in several ways:

1. **In the Oven**: Line a pan with foil, place chiles on it, and broil until the skin chars, approximately 10-15 minutes, turning as needed.
2. **On the Grill**: Grill over direct heat, rotating occasionally until charred.
3. **In the Air Fryer**: Air fry at the highest setting for around 15 minutes, flipping halfway through.
4. **On the Stove**: Char directly over open flame, rotating until blistered.

After roasting, wrap the peppers in foil or a clean bag to steam for about 10 minutes, which will help in peeling off the skins.

## How to Prepare a Green Chile Cheeseburger

Making your own green chile cheeseburger at home is a breeze. Start with roasting your chiles, then follow your usual cheeseburger assembly process. Just before adding the cheese, heap on the chopped roasted chiles for that iconic flavor.

### What Type of Cheese?

For a classic burger experience, American cheese is unmatched for its melting ability. If you’re after something with a little more flavor, consider using pepper jack cheese.

### Cheese Positioning: On Top or Below?

There’s a friendly discussion regarding whether the chiles should be placed above the cheese or underneath it. While some contend that the cheese should cover the chiles for a uniform bite, others prefer the visual appeal of chiles atop the cheese.

# Greek Chicken Bowls: A Tasty and Wholesome Dish

Greek chicken bowls represent a delightful culinary innovation, merging succulent, seasoned chicken with tangy lemon rice and a touch of creamy tzatziki sauce. This dish is not just rich in flavor but also provides a wholesome meal option suitable for lunch or dinner. Featuring colorful ingredients and adaptable toppings, Greek chicken bowls are an excellent pick for meal preparation or a speedy weeknight dinner.

## The Flavor Experience

The taste of Greek chicken bowls evokes the essence of classic **chicken souvlaki**, a beloved dish from Greece known for its marinated grilled chicken. The chicken is soaked in a blend of olive oil, lemon juice, garlic, and herbs, yielding a tender and flavorful protein that complements the rice perfectly. The rice is prepared in broth with lemon and spices, which elevates its flavor, making it an ideal foundation for the chicken and toppings.

## Ingredient Suggestions for Greek Chicken Bowls

– **Chicken**: Choose chicken cutlets, breasts, or boneless, skinless thighs for this meal. Each selection offers a unique texture and flavor profile.

– **Rice**: The rice should be cooked in broth rather than water, enhancing its taste. For a variation, consider substituting rice with **lemon orzo** for an alternative texture.

– **Sauce**: Tzatziki sauce, a yogurt-based condiment created with cucumbers and herbs, is vital for this recipe. You can prepare your own or purchase it pre-made for ease.

## Variations

Greek chicken bowls offer a great deal of flexibility. Here are several variations you might explore:

– **Switch the Protein**: Instead of chicken, you can use shrimp. Marinate the shrimp for merely 15 minutes and grill them for 2 to 3 minutes on each side for a fast alternative.

– **Cauliflower Rice**: For a low-carb choice, swap the rice with cauliflower rice. Incorporate a squeeze of lemon juice and herbs during cooking for extra flavor.

– **Pita Wraps**: If you prefer a meal you can hold in your hand, wrap the chicken and toppings in a warm pita for a delicious Greek-inspired sandwich.

## Toppings to Elevate Your Bowls

Enhance your Greek chicken bowls with fresh toppings. Consider incorporating:

– Sliced cucumbers
– Fresh dill
– Bell peppers
– Kalamata olives
– Crumbled feta cheese
– Pickled red onions

These toppings not only contribute flavor but also add a delightful range of textures and colors to your dish.

## Storing Greek Chicken Bowls

For those who enjoy meal prepping, Greek chicken bowls are perfect. Cook the chicken and rice in advance and store them in fridge-safe containers for up to 4 days. If you wish to prepare a larger quantity, both chicken and rice freeze well for as long as 4 months. When it’s time to eat, just thaw them overnight in the refrigerator and add your preferred toppings.

## Nutritional Facts

Every serving of Greek chicken bowls is not only tasty but also nutritious. Below is an estimate of the nutritional content per serving:

– **Calories**: 531
– **Protein**: 29g
– **Carbohydrates**: 41g
– **Fat**: 27g
– **Fiber**: 1g

This dish is an excellent protein source and provides a balanced mix of carbohydrates and healthy fats.

## In Conclusion

Greek chicken bowls are an outstanding way to savor a nutritious and flavorsome meal that can be tailored to your taste. Whether you’re gearing up for a hectic week or seeking a fulfilling dinner option, these bowls are certain to impress. With their lively flavors and healthy ingredients, they make a wonderful addition to any meal plan. Relish the flavors of Greece right in your kitchen!

Introducing Alex & Sonja Overhiser: The Minds Behind A Couple Cooks

Alex and Sonja Overhiser are the lively pair behind A Couple Cooks, a well-loved food blog that has motivated home chefs globally since its inception in 2010. As cookbook writers, parents, and food lovers, Alex and Sonja have cultivated a flourishing online community devoted to straightforward, seasonal dishes and the pleasure of cooking in tandem.

The Beginning of Their Journey

The tale of A Couple Cooks commenced when Alex and Sonja, newlyweds and kitchen novices, opted to embark on an adventure to master the art of preparing wholesome, tasty meals from scratch. What originated as a personal goal swiftly transformed into a mutual enthusiasm—and ultimately, a full-fledged profession. With expertise in design and writing, the couple melded their skills to establish a visually captivating and informative blog that appeals to home cooks of all abilities.

Culinary Writers & Creators

Alex and Sonja have penned two celebrated cookbooks that embody their culinary beliefs: uncomplicated, fulfilling meals created with genuine ingredients. Their books are packed with accessible recipes, stunning photography, and useful tips that inspire readers to savor the cooking process just as much as the finished meal.

What Awaits You on A Couple Cooks

The A Couple Cooks website is a goldmine of culinary creativity. With thousands of exclusive recipes, the blog encompasses an extensive array of categories including:

• Quick & Easy Weeknight Dinners – Ideal for busy families and professionals.
• Plant-Based & Vegetarian Meals – Emphasizing whole foods and eco-friendly dining.
• Seasonal Recipes – Dishes that spotlight fresh, in-season produce.
• Meal Planning Tips – Tactics to simplify grocery shopping and weekly meal prep.
• Cooking Techniques – Step-by-step instructions to enhance culinary skills.

All recipes are crafted, tested, and photographed by Alex and Sonja themselves—often with assistance from their young son, who eagerly serves as a taste tester.

Culinary Partnership

A standout feature of A Couple Cooks is its emphasis on cooking as a joint endeavor. Alex and Sonja hold that making meals together is a remarkable way to bond, relax, and forge lasting memories. Their blog and social media channels frequently showcase behind-the-scenes insights into their kitchen life, providing a relatable and motivating glimpse of how cooking can unite people.

Beyond Just Cooking

In addition to food, Alex and Sonja also impart thoughts on family dynamics, wellness, and eco-conscious living. Their comprehensive approach to cooking and eating prompts readers to reflect on the wider implications of their food decisions—on their health, interpersonal relationships, and the environment.

Be Part of the A Couple Cooks Community

Whether you’re an experienced home cook or just beginning your culinary journey, A Couple Cooks has something for everyone. With their inviting, approachable style and dedication to high-quality content, Alex and Sonja have fostered a friendly environment where cooking is enjoyable, accessible, and tremendously fulfilling.

To delve into their recipes, cookbooks, and more, visit A Couple Cooks and embark on your own culinary adventure today.