Weekly Meal Planner

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

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:

• 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 lb lean ground turkey
• 1 can (15 oz) kidney beans, rinsed and drained
• 1 can (15 oz) black beans, rinsed and drained
• 1 can (15 oz) corn kernels, drained
• 1 can (15 oz) crushed tomatoes
• 1 small red bell pepper, diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 cups low-sodium chicken broth
• 1 tbsp olive oil
• 2 tsp chili powder
• 1 tsp ground cumin
• 1 tsp paprika
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and red bell pepper; sauté until softened, about 5 minutes.
3. Add minced garlic and cook for an additional minute.
4. Stir in ground turkey and cook until browned, breaking it apart with a spoon.
5. Add chili powder, cumin, paprika, salt, and pepper; stir to combine.
6. Pour in chicken broth, crushed tomatoes, kidney beans, black beans, and corn.
7. Bring to a boil, then reduce heat to low and let simmer for 30 minutes.
8. Serve warm with optional toppings like shredded cheese or a dollop of Greek yogurt.

Servings: 6

Macros per Serving: Calories: 320, Protein: 25g, Carbs: 40g, Fat: 8g

Sunday Prep Ideas: This chili can be made in bulk and stored in the refrigerator for up to 3 days. Consider chopping all veggies in advance and storing them in airtight containers. Cook the chili in advance, and reheat as needed.

Tags: healthy picky_eater

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup dried lentils, rinsed and drained
• 4 cups vegetable broth
• 2 cups broccoli, chopped
• 1 carrot, sliced
• 1 teaspoon thyme
• Salt and pepper to taste
• Juice of 1 lemon (optional)

Instructions:

1. Heat olive oil in a pot over medium heat. Add chopped onion and garlic, sauté until translucent.
2. Add lentils and vegetable broth to the pot. Bring to a boil, then reduce to a simmer for 15 minutes.
3. Add broccoli, carrot, and thyme to the pot. Season with salt and pepper.
4. Continue to simmer for an additional 10-15 minutes, or until lentils and vegetables are tender.
5. Adjust seasoning as needed and add lemon juice before serving if desired.

Servings: 4

Macros per Serving: Calories: 200, Protein: 12g, Carbs: 30g, Fat: 5g

Sunday Prep Ideas: Chop all vegetables and store in airtight containers. Prepare lentils by rinsing and draining them.

Tags: healthy soup

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 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