Weekly Meal Planner

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:

• 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:

• 1 lb boneless, skinless chicken breast
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 cup unsweetened coconut milk
• 1 cup low-sodium chicken broth
• 1 medium carrot, diced
• 1 red bell pepper, diced
• 1 cup frozen peas
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Cut the chicken into small cubes.
2. Heat olive oil in a large pan over medium heat.
3. Add onion and garlic, sauté until soft.
4. Stir in curry powder, cooking until fragrant.
5. Add chicken and cook until browned on all sides.
6. Pour in coconut milk and chicken broth, stirring well.
7. Add carrots and bell pepper, simmer for 10 minutes.
8. Mix in frozen peas, cooking until heated through.
9. Season with salt and pepper.
10. Garnish with fresh cilantro before serving.

Servings: 4

Macros per Serving: Calories: 320, Protein: 27g, Carbs: 18g, Fat: 15g

Sunday Prep Ideas: Dice the vegetables and store them in airtight containers. Cut the chicken into small cubes and marinate in a little curry powder and olive oil for enhanced flavor.

Tags: healthy picky_eater

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 lb chicken breast, diced
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp chili powder
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp salt
• 8 small corn tortillas
• 1 cup shredded lettuce
• 1 cup diced tomatoes
• 1/2 cup shredded cheese (optional)
• 1/4 cup salsa
• 1/4 cup Greek yogurt

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add diced chicken and cook until browned, about 5-7 minutes.
3. Mix in cumin, chili powder, garlic powder, onion powder, and salt.
4. Warm corn tortillas in a dry skillet or microwave.
5. Fill each tortilla with cooked chicken.
6. Top with lettuce, tomatoes, cheese, and salsa.
7. Serve with a dollop of Greek yogurt on top.

Servings: 4

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

Sunday Prep Ideas: Dice the chicken and mix with spices the day before. Store in the fridge for easy cooking.

Tags: healthy picky_eater mexican tacos

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:

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1/2 teaspoon turmeric
• 1/2 teaspoon garam masala
• 1/4 teaspoon salt
• 1 cup crushed tomatoes
• 1/2 cup plain Greek yogurt
• 1/4 cup heavy cream
• 2 tablespoons fresh cilantro, chopped

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add onion and sauté until translucent.
3. Stir in garlic and ginger, cooking for an additional minute.
4. Add cumin, coriander, paprika, turmeric, garam masala, and salt. Cook for 2 minutes until fragrant.
5. Add the chicken pieces and cook until they are browned on the outside.
6. Stir in crushed tomatoes and bring to a simmer.
7. Reduce heat to low, cover, and cook for 15 minutes until chicken is cooked through.
8. Stir in Greek yogurt and heavy cream, cooking for an additional 5 minutes.
9. Garnish with chopped cilantro before serving.

Servings: 4

Macros per Serving: Calories: 350, Protein: 30g, Carbs: 20g, Fat: 15g

Sunday Prep Ideas: Cut the chicken and chop the onion and cilantro ahead of time. Measure out spices and store them together in a small container.

Tags: healthy picky_eater