I’m a dietitian and mom. Here’s how I turn one rotisserie chicken into a week of easy, well-balanced meals.

If you’re feeding a family of four or more for the week, then plan on grabbing two rotisserie chickens on your way home from work.

They’re typically still warm by the time I get home, so I pull off the drumsticks and plate them alongside a batch of air-fried little potatoes and broccoli.

This makes for a simple, balanced hot meal on day one.

Before I put the rest of the chicken away, I tear it into small pieces. It’s easier when it’s still warm versus waiting until the next day.

It takes less than five minutes to pull all the juicy meat off the bones — I timed myself just to be sure.

I also keep the carcass and use it to make a batch of broth by throwing the bones into the Instant Pot with water, a dash of vinegar, onion, and any other veggies I have on hand.

If I’m extra busy or low on energy that night, I’ll put the carcass into a ziplock plastic bag and into the freezer. That way, I can make broth at a later, more convenient time.

I’ve been loving tostadas lately, since you can buy the crisp corn-tortilla bases precooked and ready to go.

For this meal, I slather each tortilla with a thick layer of refried beans — a solid source of fiber that’s as important as ever when so many people aren’t getting enough of it.

Then I put a handful of the leftover shredded chicken on top, followed by some grated cheese. After a quick zap in the microwave, everyone can choose their remaining toppings. This could include things like salsa, sour cream, guacamole, cilantro, and pickled onions.

We definitely need some more produce with this meal, so I might slice up some cucumbers or radishes for an easy side dish.

This is the perfect no-cook meal, great for the hot days we’ve had in Seattle this summer. Plus, leftover chicken salad can be an easy lunch the next day.

Mix the shredded chicken up with some diced celery, mayo, a little Dijon mustard, salt, pepper, and dill.

I prefer using the chicken salad as a dip served alongside my favorite almond crackers (whole-grain toast would be a good option, too).

Again, the more veggies the better, so I keep pre-cut options like snap peas, baby carrots, or sliced bell pepper on hand. This ensures we’ll fill up on a variety of nutrients and much-needed fiber.

This is basically a flavorful combination of shredded chicken, spaghetti, tomatoes, and sauteed zucchini, tossed with pesto and sprinkled with goat cheese.

I typically choose chickpea or lentil spaghetti noodles since they’re naturally gluten-free and high in protein and fiber.

You can make your own pesto if you’d like, but a jarred variety will do just fine. Tossing in fresh tomatoes or sun-dried tomatoes adds a great burst of color and flavor.

This quick meal is a perfect end-of-summer dish when zucchini and tomatoes are in season.

I like making this soup using my homemade broth when I can, but if I’m out, I use a carton of bone broth as my base.

To make, add the shredded chicken, a can of crushed tomatoes with green chiles, a can of black beans, a small bag of frozen corn, and taco seasoning (or other spices) to the broth.

Simmer the flavors together for 15 minutes or so, and add some spinach toward the end of cooking so it can cook down.

I like to put all the leftovers from this one into the freezer so I have something easy to pull out at a later date when I’m not feeling like cooking.

It’s a win all around as I’m then able to avoid takeout, save some money, and eat healthy. My future self is always thankful.