Weekly Meal Planner

Ingredients:

• 4 boneless chicken thighs
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 cups broccoli florets
• 1 cup baby carrots
• 1 bell pepper, sliced
• 1 tablespoon lemon juice

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place chicken thighs in a baking dish.
3. Sprinkle with garlic powder, paprika, salt, and pepper.
4. Arrange broccoli, carrots, and bell pepper around the chicken.
5. Drizzle with olive oil and lemon juice.
6. Bake for 25-30 minutes or until chicken is fully cooked.
7. Serve warm and enjoy.

Servings: 4

Macros per Serving: Calories: 350, Protein: 30g, Carbs: 12g, Fat: 20g

Sunday Prep Ideas: Marinate chicken thighs with olive oil, garlic powder, paprika, salt, and pepper. Chop vegetables and store them in airtight containers.

Tags: picky_eater healthy easy

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 tablespoon olive oil
• 1 red bell pepper, diced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• Salt and pepper to taste
• 1/4 cup chopped fresh basil

Instructions:

1. Rinse quinoa under cold water and drain.
2. In a medium saucepan, bring quinoa and water to a boil. Reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
3. Heat olive oil in a large skillet over medium-high heat.
4. Add garlic and sauté for 1 minute.
5. Add bell pepper, zucchini, broccoli, and carrot to the skillet. Stir-fry for 5-6 minutes or until vegetables are tender-crisp.
6. Stir in cooked quinoa, soy sauce, and sesame oil. Cook for another 2 minutes, stirring to combine.
7. Season with salt and pepper according to taste.
8. Garnish with fresh basil before serving.

Servings: 4

Macros per Serving: Calories: 310, Protein: 10g, Carbs: 45g, Fat: 12g

Sunday Prep Ideas: Cook quinoa ahead of time and store in the fridge. Cut and refrigerate all vegetables in airtight containers, ready for a quick stir-fry any day of the week.

Tags: healthy blue_zone

Ingredients:

• 1 pound white fish fillets (e.g., cod or tilapia), cut into strips
• 1 cup whole wheat breadcrumbs
• 1/2 cup panko breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 eggs, beaten
• Cooking spray

Instructions:

1. Preheat the air fryer to 400°F (200°C).
2. In a bowl, combine the breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and pepper.
3. Dip each fish strip into the beaten eggs, then coat with the breadcrumb mixture.
4. Place the fish strips in a single layer in the air fryer basket, spraying lightly with cooking spray.
5. Cook for 8-10 minutes, flipping halfway through, until crispy and golden brown.
6. Serve with a side of vegetables or a healthy dip.

Servings: 4

Macros per Serving: Calories: 300, Protein: 30g, Carbs: 25g, Fat: 10g

Sunday Prep Ideas: Prepare and bread fish strips in advance, store in an airtight container in the fridge.

Tags: picky_eater healthy

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• Salt and pepper to taste
• 1/2 cup coconut milk
• Fresh thyme leaves, for garnish

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss butternut squash cubes with olive oil, salt, and pepper.
3. Roast in the oven for 25-30 minutes until tender and caramelized.
4. In a large pot, sauté onion in a bit of olive oil until translucent.
5. Add garlic and cook for another minute.
6. Add roasted squash, vegetable broth, cinnamon, and nutmeg to the pot.
7. Bring to a simmer and cook for 10 minutes.
8. Blend the soup until smooth using an immersion blender.
9. Stir in coconut milk and adjust seasoning if needed.
10. Serve warm, garnished with fresh thyme leaves.

Servings: 4

Macros per Serving: Calories: 150, Protein: 2g, Carbs: 28g, Fat: 5g

Sunday Prep Ideas: Peel and cube the butternut squash and store in an airtight container. Chop the onion and garlic and store in another container, refrigerated.

Tags: healthy soup

Ingredients:

• 2 cups cooked chickpeas (or 1 can, drained and rinsed)
• 2 cups fresh spinach leaves
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 inch piece of ginger, grated
• 1 can coconut milk
• 2 tbsp curry powder
• 1 tbsp olive oil
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Heat olive oil in a large pan over medium heat.
2. Add chopped onion and sauté until translucent.
3. Stir in garlic and ginger, cooking for 1 minute.
4. Add curry powder and mix well, allowing the spices to bloom.
5. Pour in coconut milk, stir, and bring to a gentle simmer.
6. Add chickpeas to the pan and cook for 10 minutes, letting flavors meld.
7. Stir in spinach leaves and cook until wilted.
8. Season with salt to taste.
9. Garnish with fresh coriander leaves before serving.

Servings: 4

Macros per Serving: Calories: 320, Protein: 10g, Carbs: 35g, Fat: 16g

Sunday Prep Ideas: Cook the chickpeas in advance, chop the onion, and clean the spinach to save time on busy weekdays.

Tags: healthy blue_zone

Ingredients:

• 1 lb chicken breast, cut into bite-sized pieces
• 1 tbsp olive oil
• 1 tbsp soy sauce
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tbsp sesame seeds
• 2 green onions, chopped

Instructions:

1. Preheat the air fryer to 380°F (190°C).
2. Place marinated chicken pieces in a single layer in the air fryer basket.
3. Cook for 10-12 minutes, shaking the basket halfway through, until the chicken is cooked through and golden brown.
4. In a small bowl, mix together honey and rice vinegar.
5. Drizzle the honey-vinegar glaze over the cooked chicken and toss to coat.
6. Garnish with sesame seeds and chopped green onions before serving.

Servings: 4

Macros per Serving: Calories: 250, Protein: 30g, Carbs: 10g, Fat: 10g

Sunday Prep Ideas: Marinate the chicken pieces in a mixture of olive oil, soy sauce, smoked paprika, and garlic powder. Store in an airtight container in the refrigerator.

Tags: picky_eater healthy easy chicken asian influence

Ingredients:

• 2 medium purple sweet potatoes, peeled and cubed
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 4 cups mixed greens
• 1/4 cup crumbled feta cheese
• 1/4 cup sliced almonds, toasted
• 1 lemon, juiced

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a bowl, toss cubed sweet potatoes and chickpeas with olive oil, cumin, smoked paprika, salt, and pepper until well coated.
3. Spread evenly on a baking sheet and roast for 25-30 minutes, until sweet potatoes are tender.
4. In a large salad bowl, combine mixed greens, roasted sweet potatoes, chickpeas, feta cheese, and toasted almonds.
5. Drizzle with lemon juice before serving and toss gently to combine.

Servings: 4

Macros per Serving: Calories: 350, Protein: 9g, Carbs: 51g, Fat: 13g

Sunday Prep Ideas: Cube the sweet potatoes and store them in an airtight container. Drain and rinse chickpeas for quick use during the week.

Tags: healthy blue_zone