Weekly Meal Planner

Ingredients:

• 2 boneless chicken breasts
• 1 red bell pepper
• 1 green bell pepper
• 1 yellow onion
• 1 cup brown rice
• 2 tablespoons olive oil
• 1 avocado
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Cook brown rice according to package instructions.
2. Slice chicken breasts, bell peppers, and onion into thin strips.
3. In a large skillet, heat olive oil over medium heat. Add chicken strips and season with chili powder, cumin, garlic powder, salt, and pepper.
4. Cook chicken until golden brown and cooked through. Remove from skillet and set aside.
5. In the same skillet, add sliced bell peppers and onion. Sauté until tender.
6. Divide cooked rice among bowls, top with chicken and sautéed vegetables.
7. Garnish with sliced avocado and fresh cilantro before serving.

Servings: 4

Macros per Serving: Calories: 450, Protein: 35g, Carbs: 40g, Fat: 15g

Sunday Prep Ideas: Cook the rice and season the chicken in advance. Slice the peppers and onions. Store everything in separate containers in the fridge.

Tags: healthy mexican gluten-free

Ingredients:

• 1 lb boneless, skinless chicken thighs
• 1/2 cup unsweetened peanut butter
• 1/4 cup coconut aminos
• 2 tablespoons lime juice
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon sesame oil
• 1 cup zucchini noodles
• 1/4 cup chopped peanuts
• 2 tablespoons chopped cilantro

Instructions:

1. Combine peanut butter, coconut aminos, lime juice, garlic, ginger, and sesame oil in a bowl to create the sauce.
2. Cut chicken thighs into bite-sized pieces and marinate in the sauce for at least 30 minutes.
3. Heat a skillet over medium-high heat and cook the chicken until fully cooked, about 8-10 minutes.
4. Add zucchini noodles to the skillet and toss with the chicken until just tender, about 3 minutes.
5. Serve with chopped peanuts and cilantro on top.

Servings: 4

Macros per Serving: Calories: 380, Protein: 32g, Carbs: 9g, Fat: 24g

Sunday Prep Ideas: Marinate the chicken in peanut sauce overnight for more flavor. Spiralize zucchini in advance and store in the fridge.

Tags: healthy keto

Ingredients:

• 2 boneless skinless chicken breasts
• 8 cups chicken broth, low-sodium
• 1 onion, sliced
• 2-inch piece of ginger, sliced
• 4 garlic cloves, sliced
• 2 tablespoons fish sauce
• 200g rice noodles
• 1 cup bean sprouts
• 1 cup fresh basil leaves
• 1 cup fresh cilantro leaves
• 1 lime, sliced into wedges
• 2 green onions, thinly sliced
• 2 jalapeños, sliced
• Salt and pepper to taste

Instructions:

1. In a large pot, combine chicken broth, onion, ginger, and garlic; bring to a boil.
2. Reduce heat and add chicken breasts. Simmer for 15 minutes or until cooked.
3. Remove chicken, let cool, shred and set aside.
4. Strain the broth to remove solids and add fish sauce; adjust salt and pepper.
5. Cook rice noodles according to package instructions; drain and set aside.
6. In serving bowls, divide noodles and top with shredded chicken.
7. Pour hot broth over the noodles and chicken.
8. Garnish with bean sprouts, basil, cilantro, green onions, jalapeños, and lime wedges.
9. Serve immediately.

Servings: 4

Macros per Serving: Calories: 330, Protein: 28g, Carbs: 45g, Fat: 5g

Sunday Prep Ideas: Prepare the broth ahead by simmering chicken, onion, ginger, and garlic together. Strain and store in the fridge.

Tags: healthy gluten-free low-fat

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup kalamata olives, pitted and sliced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, and parsley.
2. In a small bowl or jar, whisk together olive oil, lemon juice, salt, and pepper.
3. Pour dressing over the salad and toss until well combined.
4. Chill in the refrigerator for 30 minutes before serving for best flavor.

Servings: 4

Macros per Serving: Calories: 210, Protein: 8g, Carbs: 30g, Fat: 8g

Sunday Prep Ideas: Chop vegetables and mix dressing ingredients in a jar for easy assembly when needed.

Tags: blue_zone healthy vegan gluten_free

Ingredients:

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 stalks celery, diced
• 1 zucchini, diced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 can (14 oz) diced tomatoes
• 6 cups vegetable broth
• 1 cup cooked cannellini beans
• 1 cup spinach leaves
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onion and garlic, sauté until translucent.
3. Stir in carrots and celery, cook for 5 minutes.
4. Add zucchini and green beans, cook for another 5 minutes.
5. Pour in diced tomatoes and vegetable broth, bring to a boil.
6. Reduce heat, cover, and let simmer for 20 minutes.
7. Add cannellini beans, spinach, oregano, and basil.
8. Season with salt and pepper, simmer for 5 more minutes.
9. Serve hot.

Servings: 6

Macros per Serving: Calories: 180, Protein: 6g, Carbs: 28g, Fat: 6g

Sunday Prep Ideas: Chop all the vegetables and store them in airtight containers. Cook and refrigerate the cannellini beans if using dried beans.

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:

• 14 oz firm tofu
• 2 cups broccoli florets
• 1 bell pepper
• 1 carrot
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 clove garlic
• 1 tsp ginger

Instructions:

1. Cut tofu into cubes and stir-fry until golden.
2. Add minced garlic and ginger; cook briefly.
3. Add vegetables; stir-fry until tender-crisp.
4. Stir in soy sauce and sesame oil; mix well.

Servings: 4

Macros per Serving: Calories: 280, Protein: 15g, Carbs: 20g, Fat: 15g

Sunday Prep Ideas: Press tofu; chop vegetables.

Tags: meatless blue_zone high_protein