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:

• 2 boneless, skinless chicken breasts
• 1 cup quinoa
• 2 cups mixed greens
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1/2 cup shredded carrots
• 1/4 cup hummus
• 2 tablespoons olive oil
• 1 lemon
• Salt and pepper to taste
• 1 teaspoon paprika

Instructions:

1. Grill chicken breasts with olive oil, paprika, salt, and pepper until fully cooked.
2. Cook quinoa according to package instructions.
3. In a bowl, combine mixed greens, quinoa, and sliced cucumbers.
4. Top with grilled chicken, avocado slices, cherry tomatoes, and shredded carrots.
5. Add a dollop of hummus on the side.
6. Drizzle with olive oil and squeeze fresh lemon juice over the bowl.
7. Season with additional salt and pepper if desired.

Servings: 4

Macros per Serving: Calories: 450, Protein: 35g, Carbs: 40g, Fat: 18g

Sunday Prep Ideas: Grill the chicken and cook the quinoa in advance to reduce the prep time during the week.

Tags: healthy blue_zone

Ingredients:

• 2 tablespoons coconut oil
• 1 pound boneless, skinless chicken thighs, chopped
• 4 cups chicken broth
• 1 can (14 oz) coconut milk
• 2 tablespoons red curry paste
• 1 tablespoon fish sauce
• 1 tablespoon lime juice
• 1 red bell pepper, sliced
• 1 cup shiitake mushrooms, sliced
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
• 1/4 cup fresh cilantro, chopped
• Salt and pepper to taste

Instructions:

1. Heat coconut oil in a large pot over medium heat.
2. Add chicken and cook until browned.
3. Stir in red curry paste, garlic, and ginger; cook for another minute.
4. Pour in chicken broth and coconut milk; bring to a simmer.
5. Add bell pepper and mushrooms; cook until vegetables are tender.
6. Stir in fish sauce and lime juice.
7. Season with salt and pepper to taste.
8. Garnish with fresh cilantro before serving.

Servings: 4

Macros per Serving: Calories: 450, Protein: 30g, Carbs: 10g, Fat: 35g

Sunday Prep Ideas: Chop chicken and vegetables in advance. Store them separately in airtight containers. Pre-measure coconut milk and chicken broth for easy access.

Tags: healthy keto thai-inspired soup

Ingredients:

• 1 lb chicken breast, cut into bite-sized pieces
• 2 tbsp honey
• 3 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tbsp olive oil
• 1 tsp onion powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp sesame seeds (optional)
• Chopped green onions for garnish (optional)

Instructions:

1. In a bowl, mix honey, garlic, soy sauce, olive oil, onion powder, salt, and pepper.
2. Add chicken pieces to the bowl and mix until well-coated.
3. Preheat the air fryer to 375°F (190°C).
4. Place chicken pieces in a single layer in the air fryer basket.
5. Cook for 10-12 minutes, turning halfway, until golden brown and cooked through.
6. Sprinkle sesame seeds and garnish with green onions before serving.

Servings: 4

Macros per Serving: Calories: 250, Protein: 30g, Carbs: 15g, Fat: 8g

Sunday Prep Ideas: Marinate the chicken in honey, garlic, soy sauce, and olive oil a day before. Store in the refrigerator for enhanced flavor.

Tags: picky_eater healthy easy chicken air fryer

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup canned chickpeas, drained and rinsed
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 tablespoons hummus
• 1 tablespoon extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package instructions and let cool.
2. In a large bowl, combine cooled quinoa, chickpeas, cherry tomatoes, cucumber, red onion, and kalamata olives.
3. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
4. Pour dressing over the salad and toss to combine.
5. Divide salad into bowls.
6. Top each bowl with crumbled feta and a dollop of hummus.

Servings: 2

Macros per Serving: Calories: 350, Protein: 12g, Carbs: 45g, Fat: 15g

Sunday Prep Ideas: Cook quinoa and store in an airtight container in the fridge. Rinse and dry chickpeas, then store. Chop vegetables and keep them in separate containers.

Tags: healthy blue_zone vegetarian

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:

• 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