Weekly Meal Planner

Ingredients:

• 2 boneless chicken breasts
• 1 tablespoon olive oil
• 1 onion, sliced
• 3 cloves garlic, minced
• 1 inch ginger, sliced
• 4 cups chicken broth
• 1 tablespoon fish sauce
• 1 tablespoon soy sauce
• 1 tablespoon sriracha
• 200g rice noodles
• 1 cup bean sprouts
• 1 lime, cut into wedges
• 1/4 cup cilantro, chopped
• 1/4 cup basil leaves
• 1 red chili, sliced
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot and sauté onion, garlic, and ginger until fragrant.
2. Add chicken broth, fish sauce, soy sauce, and sriracha. Bring to a simmer.
3. Cook rice noodles according to package instructions. Drain and set aside.
4. Add sliced chicken breasts to the broth and simmer for 10 minutes.
5. Season the broth with salt and pepper to taste.
6. Divide rice noodles into bowls and ladle the broth with chicken over them.
7. Top with bean sprouts, lime wedges, cilantro, basil, and sliced chili.
8. Serve hot and enjoy!

Servings: 4

Macros per Serving: Calories: 350, Protein: 30g, Carbs: 45g, Fat: 8g

Sunday Prep Ideas: Cook chicken breasts ahead of time and slice. Prepare and store the broth separately. Chop herbs and keep in a sealed container.

Tags: healthy soup spicy

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 cup quinoa
• 2 cups water
• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 red bell pepper, chopped
• 1 cup corn kernels (fresh or frozen)
• 1 can (15 oz) black beans, drained and rinsed
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 avocado, diced
• 1/4 cup fresh cilantro, chopped
• Lime wedges for serving

Instructions:

1. Rinse quinoa under cold water.
2. In a pot, bring quinoa and water to a boil.
3. Reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
4. In a skillet, heat olive oil over medium heat.
5. Sauté onion and red bell pepper for 5 minutes until softened.
6. Add corn, black beans, cumin, garlic powder, salt, and pepper.
7. Cook for another 3 minutes, stirring occasionally.
8. Fluff quinoa with a fork and add it to the skillet. Mix well.
9. Top with diced avocado and cilantro.
10. Serve with lime wedges on the side.

Servings: 4

Macros per Serving: Calories: 350, Protein: 12g, Carbs: 55g, Fat: 10g

Sunday Prep Ideas: Cook the quinoa in advance and store it in the fridge. Chop the vegetables and store them in airtight containers until ready to cook.

Tags: healthy picky_eater mexican

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 cup chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 avocado, sliced
• 1/4 cup almonds, sliced
• 2 cups baby spinach
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Rinse quinoa under cold water.
2. In a saucepan, combine quinoa and water. Bring to a boil.
3. Reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
4. In a skillet, toast almonds over medium heat until lightly browned.
5. Prepare a dressing with olive oil, lemon juice, salt, and pepper.
6. In a large bowl, combine cooked quinoa, chickpeas, tomatoes, cucumber, and spinach.
7. Top with avocado slices and toasted almonds.
8. Drizzle dressing over the bowl and toss gently.
9. Serve immediately.

Servings: 4

Macros per Serving: Calories: 380, Protein: 12g, Carbs: 48g, Fat: 18g

Sunday Prep Ideas: Cook quinoa and store it in the fridge. Slice almonds and keep them in an airtight container.

Tags: healthy vegetarian quick easy

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

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:

• 4 chicken breasts
• 1 cup quinoa
• 1 cucumber
• 1 cup cherry tomatoes
• 1/2 cup feta cheese
• 2 tbsp olive oil
• 1 lemon

Instructions:

1. Marinate chicken in lemon juice and olive oil.
2. Grill chicken until cooked through.
3. Cook quinoa as per package instructions.
4. Mix quinoa with chopped cucumber, tomatoes, and feta.
5. Serve grilled chicken over quinoa salad.

Servings: 4

Macros per Serving: Calories: 420, Protein: 35g, Carbs: 30g, Fat: 15g

Sunday Prep Ideas: Cook quinoa; marinate chicken; chop veggies.

Tags: high_protein picky_eater