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Table of Contents
A picky table doesn't need a separate dinner for every person. It needs a dinner that can bend.
This list is sorted by the trick each dinner uses, such as a build your own bar, a sauce in a cup, or a vegetable that melts away. Every card gives exact weights, USDA safe temperatures, and protein per serving, from 21 to 54 grams.
For a broader list, see our easy dinners for picky eaters.
Our Take
Keep the plain option, serve the sauce apart, and let everyone build.
Five Rules for a Picky Table
Stanford Children's Health says kids may need to try a new food 8 to 10 times before they accept it. It also describes a split of jobs, where the adult decides what is served and when, and the child decides what to eat and how much.
- Serve one food everyone already likes at every dinner.
- Keep foods apart when you can, so nothing touches.
- Put new foods on the table with no pressure to eat them.
- Cook one base and split it, instead of making two dinners.
- Let people serve themselves.
Servings here are adult portions, so younger kids will eat less. For dinners sized by household, see our family dinners sorted by how many they feed.
Let Them Build It
When people choose what goes on their plate, they eat more of it. These 6 dinners are bars, where each food sits in its own bowl and nothing is forced.
For more build your own nights, see our taco night dinners.
Turkey Taco Bar With Plain Toppings
A taco bar puts the choices in the eater's hands, and that is half the battle with a picky table. Everyone gets the same turkey, then builds a plate that suits them.
Picky plan: Let the pickiest eater go first. Nothing is wrong with a taco that's just meat and cheese. It's a plate they'll finish.
Keep one scoop plain.
Before you add the seasoning, move a spoonful of the turkey to a small bowl for anyone who wants it unseasoned. Corn tortillas stay soft if you warm them in a dry pan, and they won't crack when folded. Set the toppings in separate bowls, so nothing touches anything it shouldn't.
The nutrition: About 38 g protein per plate (1 of 4). The turkey carries the most, and the cheddar comes next.
Loaded Baked Potato Bar With Chicken
The nutrition: Each potato has about 52 g protein, and the batch makes 4. Most of that comes from the chicken, with the cheddar adding more.
A baked potato is a food that almost everyone accepts, which makes it a perfect blank canvas. Set out chicken, cheddar, yogurt, and broccoli, and each person chooses.
Bake them ahead.
The potatoes can bake in the afternoon and wait, wrapped in foil, until dinner. Warm the chicken just before serving so it's steaming hot. Greek yogurt works like sour cream here, and it adds protein, so a plain potato with yogurt is still a good plate.
Picky plan: Put the broccoli in its own bowl. A fork and a bowl of cheese is all some kids need. It's easy to scale.
Spaghetti Bar With Meat Sauce on the Side
Picky plan: A spoon of sauce beside the noodles lets them dip. It's a serving style that avoids a fight. It's what they'll ask for again.
Spaghetti is safe ground for most picky eaters, as long as the sauce doesn't touch the noodles until they say so. This bar keeps the pasta, the meat sauce, and the cheese in separate bowls.
Sauce goes last.
The nutrition: Count on roughly 37 g protein per serving, from 4 equal servings. The beef leads, followed by the pasta.
Boil all the spaghetti together, then set aside a portion tossed with a little butter for the plain noodle eaters. The meat sauce simmers for ten minutes, which is enough to bring out the flavor without a long cook. Parmesan on top is optional, and some people want it on the side.
Rice and Bean Burrito Bowl Bar
A burrito bowl bar breaks dinner into parts that don't touch, which is how many picky eaters prefer it. Rice, beans, chicken, and corn each go in their own bowl.
Warm each part separately.
The nutrition: One serving comes to about 50 g protein, with 4 in all. The chicken carries the most, and the cheddar comes next.
Heat the rice, beans, chicken, and corn in their own dishes so the flavors stay apart, and bring each to steaming hot. Then everyone fills a bowl from the parts they like. Greek yogurt stands in for sour cream and adds protein to plates that might otherwise be mostly rice.
Picky plan: Skipping the beans is allowed. The chicken and cheese still carry the protein. It's flexible, and it's fast.
Grilled Cheese and Turkey Sandwich Bar
A grilled cheese is a safe choice, and adding turkey inside gives it more protein. Cucumber and apple slices on the side make it a full plate without a battle.
The nutrition: Per sandwich, it's about 25 g protein (4 servings). Most of that comes from the cheddar, with the turkey adding more.
Picky plan: Make some with only cheese. Fruit and cucumber slices cost almost nothing. It's done in fifteen minutes.
Cheese goes on bread.
Layer the cheese against the bread so it melts into the surface, and the turkey stays tucked in the middle where it stays warm. Medium heat browns the outside slowly while the cheese melts, and high heat just burns the butter. Cut the sandwiches however the eater likes.
Teriyaki Chicken Rice Bowls With Sauce on the Side
Picky plan: Steamed broccoli goes in a bowl nearby. A little sauce on the rice often works. It's a sweet sauce, so go light.
The nutrition: About 40 g protein per serving (1 of 4). The chicken leads, followed by the rice.
Teriyaki chicken over rice is mild and a little sweet, which suits cautious eaters. Serving the sauce in a cup lets each person decide how much they want.
Pass the sauce.
Thighs stay juicy and are harder to overcook than breasts, which makes them forgiving for a tired cook on a busy night. Simmer the sauce until it coats a spoon, then pour it into a small cup. Anyone who wants plain chicken and rice can skip it.
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Keep the Sauce on the Side
Some eaters can't stand a sauce that touches the food. These 6 dinners serve the sauce in a cup, so each person decides.
For more bite sized dinners, see our meatball dinners.
Baked Chicken Tenders With Three Dips
Chicken tenders are the dinner almost every picky eater will accept, and baking them keeps the crunch without the fryer. Three dips turn the plate into a game.
Picky plan: Serve the dips in cups. Dipping is the main attraction here. They're gone in minutes.
Press the crumbs on.
Pat the chicken dry before the egg, and press the crumbs firmly so the coating stays on instead of sliding off in the oven. A hot oven and a drizzle of oil browns them evenly. Turn the tenders once, halfway through.
The nutrition: Each serving has about 46 g protein, and the batch makes 4. The chicken breast raw carries the most, and the eggs comes next.
Plain Roasted Chicken Thighs With Sauce Cups
The nutrition: Count on roughly 41 g protein per serving, from 4 equal servings. Most of that comes from the chicken, with the rice adding more.
Some picky eaters want food in its simplest form, with no sauce at all. Roasted chicken thighs with rice and green beans fit that, and the barbecue sauce is optional.
Season lightly.
Salt, pepper, and a little oil are enough for thighs, since the skin crisps and the meat stays moist on the bone. Roast the green beans on the same pan for the last fifteen minutes. Serve the rice plain, and let each person add what they like.
Picky plan: Put the sauce in cups. Bone in thighs are the best value cut. It's a no fuss plate.
Turkey Meatballs With Marinara for Dipping
Picky plan: Offer ketchup too. Freeze extra cooked meatballs for a later night. They're easy to eat with fingers.
Meatballs are bite sized and mild, and dipping them in warm marinara is more fun than eating them with a sauce on top. Carrot sticks go on the side.
Make them small.
The nutrition: One serving comes to about 36 g protein, with 4 in all. The turkey leads, followed by the Parmesan.
Small meatballs cook quickly, hold together better, and fit in little hands. A bit of panko keeps the turkey tender, and the Parmesan adds a savory note that isn't spicy. Bake them at high heat so they brown without turning dry.
Homemade Fish Sticks With Yogurt Tartar Sauce
Fish is often the hardest protein to sell, but a crisp coating makes it familiar. Homemade fish sticks use real cod, and a yogurt tartar sauce adds protein to the dip.
Dry the fish first.
The nutrition: Per serving, it's about 38 g protein (4 servings). The cod carries the most, and the eggs comes next.
Pat the cod strips completely dry before you coat them, because water prevents the flour from sticking and the crust slides off. Mild white fish like cod tastes gentle, so it suits people who dislike a strong flavor. Fish is done at 145°F and flakes easily.
Picky plan: Serve with ketchup if tartar sauce is too much. A lemon wedge is optional. It's a gentle way to introduce fish.
Steak Bites With Dipping Sauce and Roasted Potatoes
Steak bites feel like a treat, and cutting the meat small makes it easy to eat. Potatoes roast on the same pan, and the ketchup for dipping keeps the plate approachable.
The nutrition: About 39 g protein per serving (1 of 4). Most of that comes from the steak, with the potatoes adding more.
Picky plan: Skip the garlic for a plainer version. Sirloin is lean and tender. It's a treat they won't forget.
Cube the steak.
One inch cubes sear fast in a hot pan and stay juicy if you don't crowd them, so work in two batches if needed. A pat of butter at the end adds richness, and the garlic is mild once it cooks briefly. Check that the meat reaches 145°F.
Sheet Pan Sausage and Potatoes With Plain Sides
Picky plan: Mustard on the side is good for adults. Plain potatoes and sausage is a perfectly good plate. It's hard to get wrong.
The nutrition: Each serving has about 21 g protein, and the batch makes 4. The sausage leads, followed by the potatoes.
A sheet pan lets you keep each food in its own corner. Smoked sausage is already cooked, so it's quick, and the potatoes and green beans never have to touch.
Divide the pan.
Keep the green beans on their own end of the pan, so they don't take on the sausage fat if a diner dislikes that. Roast the potatoes first, because they take longer. The sausage is ready when it's browned at the edges and hot.
Hide the Vegetable
Vegetables that melt into a sauce or a filling are easy to accept. These 6 dinners grate, blend, or mash them until they disappear.
For dinners where vegetables take center stage, see our winter dinners sorted by vegetable.
Spaghetti With Hidden Vegetable Marinara
Grated carrot and zucchini simmer into this sauce until they melt away, then a quick blend makes them vanish. It's a way to serve vegetables without a fight, and it still tastes like regular spaghetti.
Picky plan: Be honest if someone asks. The hidden vegetables are a bonus, not a trick. It's a sauce they won't notice.
Blend until smooth.
Cook the vegetables until they are completely soft, because firm pieces are easy to spot, and blend the sauce with an immersion blender until it turns an even red. That takes under a minute. The turkey adds protein, so each bowl is a full dinner.
The nutrition: Count on roughly 37 g protein per serving, from 4 equal servings. The turkey carries the most, and the pasta comes next.
Cauliflower Mac and Cheese
The nutrition: One serving comes to about 34 g protein, with 4 in all. Most of that comes from the cheddar, with the pasta adding more.
Cauliflower is mild and mashes smoothly, so it blends right into a cheese sauce. This mac and cheese keeps the creamy orange look kids expect, with a vegetable folded in.
Mash it in.
Boil the cauliflower with the pasta, then mash it with a fork right in the sauce until no florets remain. Add the cheese off the heat so it melts smoothly without turning grainy. The ham adds a savory chew and extra protein.
Picky plan: Start with just a little cauliflower and add more over time. It freezes well in portions. It's creamy, and it's mild.
Zucchini Turkey Burgers
Picky plan: Serve with whatever they like on a burger. Leftover patties freeze well. They don't taste like zucchini.
Finely grated zucchini keeps turkey burgers moist, and it disappears into the meat. These burgers taste like a regular cheeseburger on a bun.
Squeeze the zucchini.
The nutrition: Per burger, it's about 36 g protein (4 servings). The turkey leads, followed by the bread.
Wring the grated zucchini in a clean towel until it stops dripping, or the patties will be too wet to hold together. Make a small dent in the center of each patty to keep it flat as it cooks. Cook until a thermometer reads 165°F.
Sweet Potato and Black Bean Quesadillas
Sweet potato has a natural sweetness that many picky eaters like, and mashing it with black beans makes a smooth, mild filling. Cheese holds it together.
Mash it smooth.
The nutrition: About 21 g protein per quesadilla (1 of 4). The cheddar carries the most, and the tortillas comes next.
A smooth filling is easier to accept than visible chunks, so mash the sweet potato and beans well. Spread it thinly, because too much makes the tortilla tear. Press down on each quesadilla with a spatula so it browns evenly.
Picky plan: Cut them in wedges. Dipping in plain yogurt works well. They're sweet, and they're filling.
Veggie Loaded Sloppy Joes
A sloppy joe is a messy sandwich that most kids love, and finely grated carrot and diced pepper vanish into the sauce. The beef carries the protein, and the vegetables add sweetness.
The nutrition: Each sandwich has about 27 g protein, and the batch makes 4. Most of that comes from the beef, with the bread adding more.
Picky plan: Make a batch and freeze half. Serve with a pile of apple slices. It's messy, and that's fine.
Grate it fine.
The finer the carrot, the less it shows, so use the small holes on a grater and chop the pepper small. Simmer until the sauce is thick enough that it doesn't leak through the bun. Toasting the bun first helps too.
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Pizza Bagels With Spinach Hidden in the Sauce
Picky plan: Let people choose their own toppings. Turkey pepperoni adds protein with less fat. They're ready before the oven's done preheating.
The nutrition: Count on roughly 24 g protein per plate, from 4 equal servings. The bagels leads, followed by the mozzarella.
Pizza night is easy to win, and blending spinach into the sauce makes it invisible. Bagels make a sturdy crust that bakes in about ten minutes.
Blend the sauce.
Put the marinara and spinach in a blender until the sauce is smooth and a normal red, then spread it thinly on the bagels. A thin layer keeps them from getting soggy. Bake until the cheese is golden and bubbling at the edges.
Make It Look Familiar
A picky eater often trusts a food by its shape. These 5 dinners look like the ones people already know, but they're made from real ingredients with more protein.
For more classics, see our soup and sandwich lunches.
Homemade Chicken Nuggets
Homemade nuggets are made from real chicken breast, and a crunchy panko coating keeps them familiar. They bake in the oven, so there's no deep fryer or mess.
Picky plan: Freeze cooked nuggets on a tray. They reheat in the oven in about ten minutes. They're better than the frozen kind.
Cut them even.
Cutting the chicken into pieces of the same size means they cook at the same rate and none dries out. Dip each piece in egg, then press it into the crumbs so they stick. Bake on a rack set on the pan if you want crisp bottoms.
The nutrition: One serving comes to about 45 g protein, with 4 in all. The chicken breast raw carries the most, and the eggs comes next.
Cottage Cheese Pancakes With Scrambled Eggs
The nutrition: Per plate, it's about 22 g protein (4 servings). Most of that comes from the eggs, with the cottage cheese adding more.
Breakfast for dinner is often a hit with picky eaters. Cottage cheese pancakes are fluffy and packed with protein, and a plate of scrambled eggs makes it a real meal.
Blend the batter.
Blending turns the cottage cheese curds smooth, so the pancakes have no lumps and taste like regular ones. Cook them over medium heat, and flip when the edges look dry and bubbles form. Keep the finished pancakes warm in a low oven.
Picky plan: Use less syrup if you like. Fruit on the side is an easy add. You can't taste the cottage cheese.
Grilled Cheese With Tomato Soup
Picky plan: Offer a cup, not a bowl. The soup freezes well in portions. It's a classic for a reason.
Grilled cheese and tomato soup is comfort food in its plainest form. The soup is smooth, with no chunks, and dipping the sandwich is half the fun.
Blend it smooth.
The nutrition: About 22 g protein per plate (1 of 4). The cheddar leads, followed by the bread.
Simmer the tomatoes and onion for ten minutes, then blend the soup until it's silky, with no pieces showing, because visible chunks are what many picky eaters refuse. A splash of milk mellows the acidity. Serve it warm, not scalding.
Chicken Parmesan Sliders
Sliders are small, so they feel less like a big pile of food to a picky eater. These mimic chicken parmesan, with melted mozzarella and a spoon of marinara on each patty.
Shape small patties.
The nutrition: Each plate has about 50 g protein, and the batch makes 4. The chicken carries the most, and the mozzarella comes next.
Make the patties slightly wider than the rolls, because they shrink as they bake, and ground chicken is lean enough that panko and egg are needed to keep them moist. Add the cheese at the end so it melts without drying the patties.
Picky plan: Skip the sauce on a few. Extra marinara is nice for dipping. They're small, so they're easy to finish.
Plain Turkey Burger Plates With Fries
A plain burger with fries is a dinner almost nobody argues about. Roasting the potatoes in the oven keeps them crisp with less oil, and raw vegetable sticks fill the plate.
The nutrition: Count on roughly 39 g protein per plate, from 4 equal servings. Most of that comes from the turkey, with the bread adding more.
Picky plan: Serve the vegetables raw and plain. Ketchup counts as a condiment, not a vegetable.
Roast the fries hot.
Cut the potatoes into even sticks and spread them in one layer, because crowded fries steam instead of crisp and turn limp before you can serve them. Turn them once, halfway through. Press a dent into each burger so it doesn't puff up.
One Pot, Two Versions
Cooking two dinners is exhausting. These 5 dishes are made once, then split so the plain and the bold versions come from the same pan.
For more pots like these, see our high protein chili dishes.
Mild Chili With a Spicy Add In Bar
Picky plan: Serve cornbread or crackers on the side. Leftover chili freezes well. It's mild, so everyone can eat it.
The nutrition: One serving comes to about 35 g protein, with 4 in all. The turkey leads, followed by the pinto beans.
A pot of chili can feed a mixed table if the heat comes from the add ins, not the pot. This one is mild, with hot sauce and extras left for the adults.
Keep the pot mild.
Chili powder and cumin give flavor without much heat, so even cautious eaters can finish a bowl. Cook the beans in the tomatoes until the sauce thickens. The adults can pour hot sauce into their own bowls at the table.
Split Sheet Pan Chicken Fajitas
On a sheet pan, one side can hold plain chicken and the other the seasoned peppers and onions. Everyone chooses a side, and the cook only dirties one pan.
Picky plan: Warm the tortillas in foil. Greek yogurt on top replaces sour cream. It's one pan, and it's two dinners.
Use both halves.
The chicken stays plain with only salt and oil, so it suits a picky eater, while the peppers and onions roast with fajita seasoning. Roast at high heat until the vegetables have browned edges. A thermometer should read 165°F in the chicken.
The nutrition: Per plate, it's about 54 g protein (4 servings). The chicken breast raw carries the most, and the tortillas comes next.
Half Plain Cheesy Pasta Bake
The nutrition: About 48 g protein per serving (1 of 4). Most of that comes from the beef, with the mozzarella adding more.
A pasta bake can serve two kinds of eaters if half the dish stays plain. Spinach goes into one side only, and the whole pan is covered in melted mozzarella.
Split the spinach.
Stir the spinach into half of the pasta and leave the other half as is, then cover everything with cheese. The cheese hides the difference, and both halves bake at the same time. Check that the center reaches 165°F.
Picky plan: Scoop from the plain side first for the pickiest eater. Leftovers reheat well.
Egg Fried Rice With Vegetables on the Side
Picky plan: Soy sauce can go on the table. Cook the rice a day ahead.
Egg fried rice is a gentle dinner, and keeping the vegetables on the side puts the choice in the diner's hands. The chicken and eggs bring the protein.
Use cold rice.
The nutrition: Each serving has about 47 g protein, and the batch makes 4. The chicken leads, followed by the eggs.
Cold rice fries in separate grains, while fresh rice clumps. Scramble the eggs first and add them back at the end. Steam the frozen peas and carrots separately, so the plain version is always available.
Chicken Tortilla Soup With a Toppings Bar
Tortilla soup works well for a mixed table because the toppings bar does the persuading. The broth is mild, and each person adds chips and cheese as they like.
Top it yourself.
The nutrition: Count on roughly 48 g protein per serving, from 4 equal servings. The chicken carries the most, and the cheddar comes next.
Shred the chicken after it cooks so it's tender and easy to chew, then return it to the broth with the beans and corn. Set out the chips and cheddar cheese in bowls. Chips stay crisp if they go in only at the end.
Picky plan: Leave out the chili powder for a gentler soup. Add lime at the table.
Cooking Safely for Kids
The USDA's safe temperature chart lists 165°F for poultry and leftovers, 160°F for ground beef, and 145°F for fish and whole cuts of beef. A thermometer is the only reliable check, because color is a poor guide.
- Cool leftovers within 2 hours, or within 1 hour above 90°F, per the USDA.
- Refrigerate leftovers up to 3 to 4 days, and reheat them to 165°F.
- Wash your hands after touching raw chicken, and keep it away from raw vegetables.
- Cut round or firm foods small for young children.
Time and Protein at a Glance
Use this list to plan the week. Times include prep and cooking, and protein is per serving.
- Turkey Taco Bar With Plain Toppings: 30 min, about 38 g protein per plate
- Loaded Baked Potato Bar With Chicken: 1 hr 15 min, about 52 g protein per potato
- Spaghetti Bar With Meat Sauce on the Side: 35 min, about 37 g protein per serving
- Rice and Bean Burrito Bowl Bar: 30 min, about 50 g protein per serving
- Grilled Cheese and Turkey Sandwich Bar: 25 min, about 25 g protein per sandwich
- Teriyaki Chicken Rice Bowls With Sauce on the Side: 35 min, about 40 g protein per serving
- Baked Chicken Tenders With Three Dips: 40 min, about 46 g protein per serving
- Plain Roasted Chicken Thighs With Sauce Cups: 45 min, about 41 g protein per serving
- Turkey Meatballs With Marinara for Dipping: 45 min, about 36 g protein per serving
- Homemade Fish Sticks With Yogurt Tartar Sauce: 35 min, about 38 g protein per serving
- Steak Bites With Dipping Sauce and Roasted Potatoes: 40 min, about 39 g protein per serving
- Sheet Pan Sausage and Potatoes With Plain Sides: 50 min, about 21 g protein per serving
- Spaghetti With Hidden Vegetable Marinara: 45 min, about 37 g protein per serving
- Cauliflower Mac and Cheese: 40 min, about 34 g protein per serving
- Zucchini Turkey Burgers: 30 min, about 36 g protein per burger
- Sweet Potato and Black Bean Quesadillas: 40 min, about 21 g protein per quesadilla
- Veggie Loaded Sloppy Joes: 40 min, about 27 g protein per sandwich
- Pizza Bagels With Spinach Hidden in the Sauce: 22 min, about 24 g protein per plate
- Homemade Chicken Nuggets: 43 min, about 45 g protein per serving
- Cottage Cheese Pancakes With Scrambled Eggs: 30 min, about 22 g protein per plate
- Grilled Cheese With Tomato Soup: 30 min, about 22 g protein per plate
- Chicken Parmesan Sliders: 45 min, about 50 g protein per plate
- Plain Turkey Burger Plates With Fries: 45 min, about 39 g protein per plate
- Mild Chili With a Spicy Add In Bar: 55 min, about 35 g protein per serving
- Split Sheet Pan Chicken Fajitas: 40 min, about 54 g protein per plate
- Half Plain Cheesy Pasta Bake: 50 min, about 48 g protein per serving
- Egg Fried Rice With Vegetables on the Side: 30 min, about 47 g protein per serving
- Chicken Tortilla Soup With a Toppings Bar: 45 min, about 48 g protein per serving
How I Counted Protein
I multiplied typical USDA FoodData Central values by the weights on each card, then divided by the servings. Meat is counted by its weight before cooking unless a card says cooked, so the numbers are estimates.
A serving is an adult portion, so a child who eats half gets about half the protein. Plan on the high end if you have teenagers.
Where These Cards Differ From Typical Versions
Most picky eater lists name a food and move on. These explain what to keep plain, what to serve apart, and where the vegetables go. For lunches that follow the same rule, see our school lunches kids will not trade away.
Questions About Dinners for Picky Eaters
Which dinner has the most protein?
Split Sheet Pan Chicken Fajitas leads at about 54 grams per plate, followed by Loaded Baked Potato Bar With Chicken at about 52 grams and Rice and Bean Burrito Bowl Bar at about 50. The lowest's the Sweet Potato and Black Bean Quesadillas at about 21 grams.
Should I make a separate meal for a picky eater?
Not usually. Most of these cards start with one base and keep a plain portion aside, so everyone eats from the same pot.
Is it okay to hide vegetables?
It's fine as a bonus, but keep serving visible vegetables too, since repeated exposure is what helps over time, per Stanford Children's Health.
Which dinners freeze well?
The meatballs, nuggets, chili, spaghetti sauce, mac and cheese, and sloppy joes all freeze for 2 to 3 months. Reheat them to 165°F.
Are these numbers exact?
No. They're estimates based on typical USDA values, and your brands will vary.
1. Turkey Taco Bar With Plain Toppings
Approx. 38g ProteinIngredients: 1 lb (450 g) ground turkey; 12 small corn tortillas (25 g each, 300 g); 6 oz (170 g) shredded cheddar cheese; 2 cups (100 g) shredded lettuce; 1 cup (170 g) diced tomatoes; 1/2 cup (120 g) plain Greek yogurt; 2 tbsp taco seasoning; 1 tbsp vegetable oil; 1/4 cup water.
Step 1: Brown the turkey in the vegetable oil for 8 minutes, until no pink remains and a thermometer reads 165°F, then stir in the taco seasoning and the water. Keep a small scoop of plain, unseasoned turkey aside for anyone who wants it.
Step 2: Warm the corn tortillas in a dry skillet for 20 seconds a side.
Step 3: Set out the turkey, cheddar cheese, lettuce, tomatoes, and Greek yogurt in separate bowls and let everyone build their own. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
2. Loaded Baked Potato Bar With Chicken
Approx. 52g ProteinIngredients: 4 russet potatoes (250 g each, 1000 g); 1 lb (450 g) cooked shredded chicken; 6 oz (170 g) shredded cheddar cheese; 1 cup (240 g) plain Greek yogurt; 2 cups (180 g) steamed broccoli florets; 1 tbsp butter; 1/2 tsp salt.
Step 1: Heat the oven to 400°F. Prick the potatoes, rub with the butter and salt, and bake 55 to 60 minutes, until tender.
Step 2: Warm the chicken in the microwave until steaming and 165°F.
Step 3: Split the potatoes and set out the chicken, cheddar cheese, Greek yogurt, and broccoli so each person tops their own. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
3. Spaghetti Bar With Meat Sauce on the Side
Approx. 37g ProteinIngredients: 12 oz (340 g) dry spaghetti; 1 lb (450 g) ground beef; 24 oz (680 g) marinara sauce; 1/4 cup (25 g) grated Parmesan; 1 tbsp butter; Water for boiling the spaghetti.
Step 1: Boil the spaghetti in water until al dente and drain. Toss a quarter of it with the butter for anyone who wants plain noodles.
Step 2: Brown the beef for 8 minutes, until no pink remains and a thermometer reads 160°F, then stir in the marinara sauce and simmer 10 minutes.
Step 3: Serve the spaghetti, meat sauce, and Parmesan in separate bowls. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
4. Rice and Bean Burrito Bowl Bar
Approx. 50g ProteinIngredients: 1 can (15 oz) black beans, drained (255 g); 3 cups cooked rice (about 585 g); 1 lb (450 g) cooked shredded chicken; 4 oz (113 g) shredded cheddar cheese; 1 cup (150 g) corn; 1/2 cup (125 g) salsa; 1/2 cup (120 g) plain Greek yogurt.
Step 1: Warm the black beans, rice, chicken, and corn separately until steaming and 165°F.
Step 2: Set each in its own bowl with the cheddar cheese, salsa, and Greek yogurt.
Step 3: Let everyone build their own bowl and skip anything they don't like. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
5. Grilled Cheese and Turkey Sandwich Bar
Approx. 25g ProteinIngredients: 8 slices bread (30 g each, 240 g); 8 oz (225 g) sliced deli turkey; 6 oz (170 g) sliced cheddar cheese; 2 tbsp butter; 1 cup (150 g) cucumber slices; 1 cup (150 g) apple slices.
Step 1: Butter the outside of the bread slices.
Step 2: Build each sandwich with the cheddar cheese and as much turkey as the eater likes, and cook in a skillet 3 minutes a side, until golden and the cheese has melted.
Step 3: Serve with the cucumber and apple slices on the side. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
6. Teriyaki Chicken Rice Bowls With Sauce on the Side
Approx. 40g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken thighs, cubed; 3 cups cooked rice (about 585 g); 2 cups (180 g) steamed broccoli florets; 1/4 cup (64 g) soy sauce; 2 tbsp honey; 1 tbsp cornstarch; 1/2 cup water; 1 tbsp vegetable oil.
Step 1: Whisk the soy sauce, honey, cornstarch, and water in a small pan and simmer 2 minutes, until thick.
Step 2: Cook the chicken in the vegetable oil for 8 minutes, until a thermometer reads 165°F.
Step 3: Serve the chicken over the rice with the broccoli and pass the sauce in a small cup. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
7. Baked Chicken Tenders With Three Dips
Approx. 46g ProteinIngredients: 1 1/2 lb (680 g) chicken breast tenders; 1 cup (60 g) panko bread crumbs; 2 large eggs (50 g each, 100 g); 1/4 cup (25 g) grated Parmesan; 1/4 cup (60 g) ketchup; 1/4 cup (60 g) plain Greek yogurt; 2 tbsp honey mustard; 1 tsp garlic powder; 1/4 tsp salt; 2 tbsp vegetable oil.
Step 1: Heat the oven to 425°F. Mix the panko, Parmesan, garlic powder, and salt, dip the chicken in the beaten eggs, and press into the crumbs.
Step 2: Set on a baking sheet, drizzle with the vegetable oil, and bake 18 to 20 minutes, turning once, until a thermometer reads 165°F.
Step 3: Serve with the ketchup, honey mustard, and Greek yogurt in separate cups. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
8. Plain Roasted Chicken Thighs With Sauce Cups
Approx. 41g ProteinIngredients: 8 bone in chicken thighs (about 110 g each, 880 g); 1 lb (450 g) frozen green beans; 3 cups cooked rice (about 585 g); 1/4 cup (60 g) barbecue sauce; 2 tbsp vegetable oil; 1/2 tsp salt; 1/4 tsp black pepper.
Step 1: Heat the oven to 425°F. Rub the thighs with 1 tablespoon of the vegetable oil, salt, and pepper and roast 30 to 35 minutes, until a thermometer reads 165°F.
Step 2: Toss the green beans with the remaining oil and roast beside the chicken for the last 15 minutes.
Step 3: Serve with the rice and let each person choose barbecue sauce in a cup or none at all. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
9. Turkey Meatballs With Marinara for Dipping
Approx. 36g ProteinIngredients: 1 1/2 lb (680 g) ground turkey; 1/2 cup (30 g) panko bread crumbs; 1 large egg (50 g); 1/4 cup (25 g) grated Parmesan; 1 cup (250 g) marinara sauce; 1 tsp Italian seasoning; 1/2 tsp salt; 2 cups (180 g) raw carrot sticks.
Step 1: Mix the turkey, panko, egg, Parmesan, Italian seasoning, and salt and shape into 20 meatballs.
Step 2: Bake at 400°F for 18 to 20 minutes, until browned and a thermometer reads 165°F.
Step 3: Warm the marinara sauce and serve it in a cup for dipping, with the carrot sticks on the side. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
10. Homemade Fish Sticks With Yogurt Tartar Sauce
Approx. 38g ProteinIngredients: 1 1/2 lb (680 g) cod fillets, cut in strips; 1 cup (60 g) panko bread crumbs; 2 large eggs (50 g each, 100 g); 1/4 cup (30 g) all purpose flour; 1/2 cup (120 g) plain Greek yogurt; 1 tbsp lemon juice; 1 tbsp pickle relish; 1/2 tsp salt; 2 tbsp vegetable oil.
Step 1: Heat the oven to 425°F. Season the cod with the salt and coat each strip in the flour, then the beaten eggs, then the panko.
Step 2: Set on a baking sheet, drizzle with the vegetable oil, and bake 12 to 15 minutes, turning once, until a thermometer reads 145°F.
Step 3: Stir the Greek yogurt, lemon juice, and pickle relish for the sauce. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
11. Steak Bites With Dipping Sauce and Roasted Potatoes
Approx. 39g ProteinIngredients: 1 1/2 lb (680 g) sirloin steak, cut in 1 inch cubes; 1 1/2 lb (680 g) baby potatoes, halved; 2 tbsp butter; 3 garlic cloves (9 g); 1/4 cup (60 g) ketchup; 3 tbsp vegetable oil; 1/2 tsp salt; 1/4 tsp black pepper.
Step 1: Heat the oven to 425°F. Toss the potatoes with 2 tablespoons of the vegetable oil and half the salt and roast 25 minutes, until tender.
Step 2: Pat the steak dry, season with the remaining salt and pepper, and sear in the remaining oil for 3 to 4 minutes, until a thermometer reads 145°F, then add the butter and garlic for 1 minute.
Step 3: Serve with the potatoes and the ketchup for dipping. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
12. Sheet Pan Sausage and Potatoes With Plain Sides
Approx. 21g ProteinIngredients: 1 lb (450 g) smoked sausage, sliced; 1 1/2 lb (680 g) potatoes, diced; 1 lb (450 g) frozen green beans; 1 tsp smoked paprika; 3 tbsp vegetable oil; 1/2 tsp salt; 1/4 tsp black pepper.
Step 1: Heat the oven to 425°F. Toss the potatoes with 2 tablespoons of the vegetable oil, smoked paprika, salt, and pepper and roast 15 minutes.
Step 2: Add the sausage and green beans tossed with the remaining oil and roast 15 to 20 minutes more, until the sausage is browned and a thermometer reads 165°F.
Step 3: Keep the green beans on their own side of the pan so they don't touch other foods. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
13. Spaghetti With Hidden Vegetable Marinara
Approx. 37g ProteinIngredients: 12 oz (340 g) dry spaghetti; 1 lb (450 g) ground turkey; 1 can (28 oz) crushed tomatoes (794 g); 2 carrots, grated (120 g); 1 zucchini, grated (200 g); 1 yellow onion, diced (150 g); 2 garlic cloves (6 g); 1/4 cup (25 g) grated Parmesan; 1 tsp Italian seasoning; 1 tbsp vegetable oil; Water for boiling the spaghetti.
Step 1: Cook the onion, carrots, and zucchini in the vegetable oil for 8 minutes, until very soft, then add the garlic and turkey and cook 8 minutes, until no pink remains and a thermometer reads 165°F.
Step 2: Add the tomatoes and Italian seasoning and simmer 15 minutes, then blend with an immersion blender until smooth. Boil the spaghetti in water until al dente and drain.
Step 3: Toss with the sauce and top with the Parmesan. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
14. Cauliflower Mac and Cheese
Approx. 34g ProteinIngredients: 10 oz (280 g) dry elbow macaroni; 3 cups (300 g) cauliflower florets; 8 oz (225 g) shredded cheddar cheese; 1 1/2 cups (360 g) milk; 1 cup (150 g) cooked diced ham; 2 tbsp butter; 2 tbsp all purpose flour (16 g); 1/2 tsp salt; Water for boiling the macaroni.
Step 1: Boil the macaroni and cauliflower together in water for 8 minutes, until both are tender, and drain.
Step 2: Melt the butter, whisk in the flour for 1 minute, then whisk in the milk and cook until thick. Off the heat, stir in the cheddar cheese and salt.
Step 3: Mash the cauliflower into the sauce with a fork until it disappears, and fold in the macaroni and ham. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
15. Zucchini Turkey Burgers
Approx. 36g ProteinIngredients: 1 1/4 lb (570 g) ground turkey; 1 zucchini, finely grated and squeezed dry (150 g); 1/4 cup (15 g) panko bread crumbs; 4 hamburger buns (60 g each, 240 g); 4 slices (80 g) cheddar cheese; 1 tsp garlic powder; 1/2 tsp salt; 1 tbsp vegetable oil.
Step 1: Mix the turkey, zucchini, panko, garlic powder, and salt and shape into 4 patties.
Step 2: Cook in the vegetable oil for 5 to 6 minutes a side, until a thermometer reads 165°F, and top with the cheddar cheese for the last minute.
Step 3: Serve on the buns. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
16. Sweet Potato and Black Bean Quesadillas
Approx. 21g ProteinIngredients: 4 large flour tortillas (65 g each, 260 g); 1 large sweet potato, cubed (300 g); 1 can (15 oz) black beans, drained (255 g); 6 oz (170 g) shredded cheddar cheese; 1 tsp ground cumin; 2 tbsp vegetable oil; Water for steaming the sweet potato.
Step 1: Simmer the sweet potato in a little water, covered, for 10 minutes, until soft, then drain and mash with the black beans and cumin.
Step 2: Spread the mash over half of each tortilla, add the cheddar cheese, and fold.
Step 3: Cook in the vegetable oil for 2 to 3 minutes a side, until golden and the cheese has melted. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
17. Veggie Loaded Sloppy Joes
Approx. 27g ProteinIngredients: 1 lb (450 g) ground beef; 2 carrots, finely grated (120 g); 1 red bell pepper, finely diced (150 g); 1 yellow onion, diced (100 g); 1/2 cup (120 g) ketchup; 1 tbsp yellow mustard; 1 tbsp brown sugar; 4 hamburger buns (60 g each, 240 g).
Step 1: Brown the beef with the onion, carrots, and bell pepper for 10 minutes, until no pink remains and a thermometer reads 160°F.
Step 2: Stir in the ketchup, yellow mustard, and brown sugar and simmer 10 minutes, until thick.
Step 3: Toast the buns and spoon in the filling. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
18. Pizza Bagels With Spinach Hidden in the Sauce
Approx. 24g ProteinIngredients: 4 bagels, split (100 g each, 400 g); 1 cup (250 g) marinara sauce; 1 cup (30 g) baby spinach; 6 oz (170 g) shredded mozzarella cheese; 2 oz (57 g) turkey pepperoni; 1 tsp Italian seasoning.
Step 1: Heat the oven to 400°F. Blend the marinara sauce, spinach, and Italian seasoning until smooth and the spinach disappears.
Step 2: Spread the sauce on the cut sides of the bagels and top with the mozzarella cheese and turkey pepperoni.
Step 3: Bake on a baking sheet 10 to 12 minutes, until the cheese is bubbling and golden. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
19. Homemade Chicken Nuggets
Approx. 45g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken breasts, cut in nugget sized pieces; 1 cup (60 g) panko bread crumbs; 2 large eggs (50 g each, 100 g); 1/4 cup (25 g) grated Parmesan; 1/2 tsp garlic powder; 1/2 tsp salt; 2 tbsp vegetable oil.
Step 1: Heat the oven to 425°F. Season the chicken with the salt, dip in the beaten eggs, and press into the panko mixed with the Parmesan and garlic powder.
Step 2: Set on a baking sheet, drizzle with the vegetable oil, and bake 15 to 18 minutes, turning once, until a thermometer reads 165°F.
Step 3: Serve with any dip. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
20. Cottage Cheese Pancakes With Scrambled Eggs
Approx. 22g ProteinIngredients: 1 1/2 cups (340 g) cottage cheese; 1 cup (80 g) rolled oats; 6 large eggs for the batter and scramble (50 g each, 300 g); 1/2 cup (120 g) milk; 1 tsp baking powder; 1/4 cup maple syrup; 2 tbsp vegetable oil.
Step 1: Blend 4 of the eggs with the cottage cheese, rolled oats, milk, and baking powder until smooth.
Step 2: Cook the batter in the vegetable oil, a quarter cup at a time, for 2 minutes a side, until golden.
Step 3: Scramble the remaining 2 eggs until set and cooked through and serve with the pancakes and maple syrup. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
21. Grilled Cheese With Tomato Soup
Approx. 22g ProteinIngredients: 8 slices bread (30 g each, 240 g); 8 oz (225 g) sliced cheddar cheese; 1 can (28 oz) crushed tomatoes (794 g); 1 cup (240 g) milk; 1 cup chicken broth; 2 tbsp butter; 1 yellow onion, diced (100 g); 1/2 tsp salt.
Step 1: Cook the onion in 1 tablespoon of the butter for 5 minutes, add the tomatoes and chicken broth and simmer 10 minutes, then blend smooth and stir in the milk and salt.
Step 2: Butter the outside of the bread slices with the remaining butter and fill with the cheddar cheese.
Step 3: Cook the sandwiches in a skillet 3 minutes a side, until golden and the cheese has melted. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
22. Chicken Parmesan Sliders
Approx. 50g ProteinIngredients: 1 1/2 lb (680 g) ground chicken; 12 slider rolls (30 g each, 360 g); 6 oz (170 g) shredded mozzarella cheese; 3/4 cup (190 g) marinara sauce; 1/4 cup (30 g) panko bread crumbs; 1 large egg (50 g); 1 tsp Italian seasoning; 1/2 tsp salt.
Step 1: Mix the chicken, panko, egg, Italian seasoning, and salt and shape into 12 small patties.
Step 2: Bake at 400°F for 15 minutes, until a thermometer reads 165°F, then top with the marinara sauce and mozzarella cheese and bake 3 minutes more.
Step 3: Set each patty in a slider roll. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
23. Plain Turkey Burger Plates With Fries
Approx. 39g ProteinIngredients: 1 1/4 lb (570 g) ground turkey; 4 hamburger buns (60 g each, 240 g); 1 1/2 lb (680 g) potatoes, cut in fries; 4 slices (80 g) cheddar cheese; 3 tbsp vegetable oil; 1/2 tsp salt; 2 cups (180 g) raw cucumber and carrot sticks.
Step 1: Heat the oven to 425°F. Toss the potatoes with 2 tablespoons of the vegetable oil and half the salt and roast 30 minutes, turning once, until crisp.
Step 2: Shape the turkey into 4 patties with the remaining salt and cook in the remaining oil for 5 to 6 minutes a side, until a thermometer reads 165°F, topping with the cheddar cheese at the end.
Step 3: Serve on the buns with the fries and the cucumber and carrot sticks. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
24. Mild Chili With a Spicy Add In Bar
Approx. 35g ProteinIngredients: 1 lb (450 g) ground turkey; 1 can (15 oz) kidney beans, drained (255 g); 1 can (15 oz) pinto beans, drained (255 g); 1 can (28 oz) crushed tomatoes (794 g); 1 yellow onion, diced (150 g); 1 tbsp chili powder; 1 tsp ground cumin; 2 oz (56 g) shredded cheddar cheese; 1 tbsp vegetable oil; 1/2 tsp salt.
Step 1: Brown the turkey and onion in the vegetable oil for 8 minutes, until no pink remains and a thermometer reads 165°F, then stir in the chili powder and cumin for 1 minute.
Step 2: Add the kidney beans, pinto beans, tomatoes, and salt and simmer 25 minutes, until thick.
Step 3: Ladle mild bowls first, then let the adults add hot sauce, and top with the cheddar cheese. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
25. Split Sheet Pan Chicken Fajitas
Approx. 54g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken breasts, sliced; 12 small flour tortillas (45 g each, 540 g); 2 bell peppers, sliced (300 g); 1 yellow onion, diced (150 g); 2 tbsp fajita seasoning; 1/2 cup (120 g) plain Greek yogurt; 3 tbsp vegetable oil; 1/4 tsp salt.
Step 1: Heat the oven to 425°F. Toss the chicken with the salt and half the vegetable oil on one half of a baking sheet.
Step 2: Toss the bell peppers and onion with the fajita seasoning and remaining oil on the other half and roast 20 to 25 minutes, until a thermometer in the chicken reads 165°F.
Step 3: Warm the flour tortillas and let each person take plain chicken or the seasoned vegetables, with the Greek yogurt. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
26. Half Plain Cheesy Pasta Bake
Approx. 48g ProteinIngredients: 12 oz (340 g) dry rotini; 1 lb (450 g) ground beef; 24 oz (680 g) marinara sauce; 8 oz (225 g) shredded mozzarella cheese; 2 cups (60 g) baby spinach; Water for boiling the pasta.
Step 1: Boil the rotini in water until just al dente and drain. Brown the beef for 8 minutes, until no pink remains and a thermometer reads 160°F, then stir in the marinara sauce.
Step 2: Mix the pasta and sauce and spread in a baking dish. Stir the spinach into one half only and top the whole dish with the mozzarella cheese.
Step 3: Bake at 375°F for 25 minutes, until bubbling and 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
27. Egg Fried Rice With Vegetables on the Side
Approx. 47g ProteinIngredients: 6 large eggs (50 g each, 300 g); 4 cups cooked rice, cold (about 780 g); 1 lb (450 g) cooked diced chicken; 1 cup (150 g) frozen peas and carrots; 3 tbsp (48 g) soy sauce; 2 tbsp vegetable oil.
Step 1: Scramble the eggs in 1 tablespoon of the vegetable oil until set and cooked through and set aside.
Step 2: Fry the rice and chicken in the remaining oil for 6 minutes, until hot and 165°F, then stir in the eggs and soy sauce.
Step 3: Steam the frozen peas and carrots separately and serve them on the side for anyone who wants them. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
28. Chicken Tortilla Soup With a Toppings Bar
Approx. 48g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken thighs; 1 can (15 oz) black beans, drained (255 g); 1 can (14.5 oz) diced tomatoes (411 g); 1 cup (150 g) corn; 1 yellow onion, diced (150 g); 2 garlic cloves (6 g); 5 cups chicken broth; 1 tbsp chili powder; 2 oz (56 g) tortilla chips; 4 oz (113 g) shredded cheddar cheese; 1 tbsp vegetable oil.
Step 1: Cook the onion in the vegetable oil for 5 minutes, add the garlic and chili powder for 1 minute, then add the chicken broth, tomatoes, and chicken thighs and simmer 20 minutes, until a thermometer reads 165°F.
Step 2: Shred the chicken, return it to the pot with the black beans and corn, and heat 5 minutes.
Step 3: Set out the tortilla chips and cheddar cheese in bowls so each person tops their own. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
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