Weekly Meal Planner

Ingredients:

• 2 cups whole wheat flour
• 1 tablespoon olive oil
• 1 teaspoon salt
• 1 tablespoon honey
• 1 packet active dry yeast
• 3/4 cup warm water
• 1/2 cup tomato sauce
• 1 cup shredded mozzarella cheese
• 1/2 cup sliced bell peppers
• 1/2 cup sliced mushrooms
• 1/4 cup chopped baby spinach
• 1 teaspoon dried oregano

Instructions:

1. In a bowl, mix warm water, honey, and yeast. Let it sit for 5 minutes until foamy.
2. Add flour, olive oil, and salt to the yeast mixture. Knead into a smooth dough.
3. Cover the dough and let it rise in a warm place for about an hour.
4. Preheat the oven to 450°F (230°C).
5. Roll out the dough on a floured surface to your preferred thickness.
6. Spread tomato sauce evenly over the rolled-out dough.
7. Sprinkle mozzarella cheese and layer with bell peppers, mushrooms, and spinach.
8. Sprinkle oregano on top and bake in the oven for 12-15 minutes.
9. Let the pizza cool for a few minutes before slicing and serving.

Servings: 4

Macros per Serving: Calories: 300, Protein: 15g, Carbs: 45g, Fat: 8g

Sunday Prep Ideas: Prepare the dough on Sunday and refrigerate it. Pre-chop veggies to save time during assembly.

Tags: picky_eater healthy

Ingredients:

• 1 cup green lentils, rinsed
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon thyme
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 teaspoon lemon juice
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onions, carrots, and celery and sauté for about 5 minutes until softened.
3. Stir in garlic, cumin, and thyme and cook for another minute.
4. Add lentils, diced tomatoes, and vegetable broth.
5. Bring to a boil, then reduce the heat and let simmer for 25-30 minutes until lentils are tender.
6. Season with salt, pepper, and lemon juice.
7. Garnish with fresh parsley before serving.

Servings: 6

Macros per Serving: Calories: 210, Protein: 12g, Carbs: 35g, Fat: 5g

Sunday Prep Ideas: Chop vegetables and measure out spices. Store in airtight containers to easily add to the soup on cooking day.

Tags: healthy soup

Ingredients:

• 2 cups cooked fava beans
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1 tablespoon fresh mint, chopped
• 1 teaspoon ground cumin
• 1/4 cup all-purpose flour
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions:

1. Mash the cooked fava beans in a bowl.
2. Add onion, garlic, parsley, mint, cumin, flour, salt, and pepper. Mix well.
3. Shape the mixture into small patties.
4. Heat olive oil in a pan over medium heat.
5. Cook the fritters for 3-4 minutes on each side until golden brown.
6. Serve warm with a side salad or yogurt dip.

Servings: 4

Macros per Serving: Calories: 180, Protein: 7g, Carbs: 24g, Fat: 6g

Sunday Prep Ideas: Cook and shell fava beans. Finely chop onion, garlic, parsley, and mint.

Tags: blue_zone vegetarian healthy

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 2 teaspoons taco seasoning
• 8 small corn tortillas
• 1 cup shredded lettuce
• 1/2 cup diced tomatoes
• 1/2 cup diced avocado
• 1/4 cup finely chopped cilantro
• 1 lime, cut into wedges

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Season chicken with taco seasoning and cook in skillet until fully cooked, about 6-7 minutes per side.
3. Remove chicken, let cool slightly, then shred using two forks.
4. Warm tortillas in a dry skillet or microwave.
5. Assemble tacos by adding shredded chicken to each tortilla.
6. Top with lettuce, tomatoes, avocado, and cilantro.
7. Serve with lime wedges on the side.

Servings: 4

Macros per Serving: Calories: 320, Protein: 28g, Carbs: 30g, Fat: 10g

Sunday Prep Ideas: Cook and shred the chicken ahead of time and store in the refrigerator for easy assembly during the week.

Tags: healthy tacos

Ingredients:

• 4 talapia fillets
• 1 cup breadcrumbs
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 lemon, cut into wedges
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Mix breadcrumbs, 2 tablespoons olive oil, garlic powder, paprika, salt, and black pepper in a bowl.
3. Coat each talapia fillet with the breadcrumb mixture.
4. Place the coated talapia fillets on a baking sheet lined with parchment paper.
5. Toss broccoli and bell pepper with 1 tablespoon olive oil, salt, and pepper. Spread them around the fish on the baking sheet.
6. Bake for 20 minutes or until the talapia is flaky and the veggies are tender.
7. Serve with lemon wedges for squeezing over the fish.

Servings: 4

Macros per Serving: Calories: 300, Protein: 25g, Carbs: 20g, Fat: 12g

Sunday Prep Ideas: Prepare the breadcrumb mixture and chop veggies in advance. Store them separately in airtight containers.

Tags: picky_eater healthy

Ingredients:

• 2 cups cooked brown rice
• 1 lb boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tsp cumin
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• Salt and pepper to taste
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels
• 1 red bell pepper, diced
• 1 avocado, diced
• 1/4 cup chopped fresh cilantro
• 1/2 cup salsa
• 1 lime, cut into wedges

Instructions:

1. Cook brown rice as per package instructions.
2. Season chicken breasts with chili powder, cumin, garlic powder, onion powder, salt, and pepper.
3. Heat olive oil in a large pan over medium heat and cook chicken for 6-7 minutes per side or until cooked through.
4. Let chicken rest for a few minutes, then dice into bite-sized pieces.
5. In 4 bowls, divide the cooked brown rice, then top with chicken, black beans, corn, bell pepper, and avocado.
6. Garnish with cilantro, a dollop of salsa, and a lime wedge on the side.
7. Serve immediately or pack for meal prep.

Servings: 4

Macros per Serving: Calories: 450, Protein: 35g, Carbs: 50g, Fat: 15g

Sunday Prep Ideas: Cook brown rice and store it in the fridge. Season and cook chicken ahead and store in an airtight container. Dice bell peppers and avocado, chop cilantro, and store separately.

Tags: healthy mexican

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups fresh tomatoes, chopped
• 2 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk
• 1/2 cup fresh basil leaves
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and garlic, sauté until onions are translucent.
3. Stir in chopped tomatoes and cook for 5 minutes.
4. Add vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes.
5. Remove from heat, add fresh basil leaves.
6. Blend the soup using an immersion blender until smooth.
7. Stir in almond milk and season with salt and pepper.
8. Reheat gently if needed and serve warm.

Servings: 4

Macros per Serving: Calories: 150, Protein: 4g, Carbs: 20g, Fat: 6g

Sunday Prep Ideas: Chop the tomatoes, onion, and garlic, and store them in sealed containers in the fridge. Wash and dry the basil leaves and store wrapped in a paper towel inside a container. This pre-preparation will save time on the day of cooking.

Tags: healthy soup