Weekly Meal Planner

Ingredients:

• 8 large eggs
• 1/2 cup heavy cream
• 1 cup shredded cheddar cheese
• 1/2 cup diced cooked bacon
• 1/4 cup diced bell pepper
• Salt and pepper to taste
• 1 tablespoon butter or cooking spray

Instructions:

1. Preheat oven to 375°F (190°C).
2. Grease a 12-cup muffin tin with butter or cooking spray.
3. In a mixing bowl, whisk together eggs and heavy cream until smooth.
4. Stir in cheese, diced bacon, bell pepper, salt, and pepper.
5. Pour the egg mixture evenly into the muffin tin cups.
6. Bake for 20-25 minutes or until the egg bites are set and lightly golden on top.
7. Let cool slightly before removing from the tin. Serve warm.

Servings: 4

Macros per Serving: Calories: 250, Protein: 17g, Carbs: 2g, Fat: 20g

Sunday Prep Ideas: Cook and dice bacon ahead of time. Store in a sealed container to easily assemble egg bites on a busy morning.

Tags: keto breakfast egg bites

Ingredients:

• 2 tablespoons olive oil
• 1 pound boneless, skinless chicken breasts, cubed
• 1 onion, chopped
• 2 carrots, sliced
• 2 potatoes, diced
• 1 zucchini, chopped
• 4 cups low-sodium chicken broth
• 1 cup green peas
• 1 teaspoon garlic powder
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add cubed chicken and cook until browned on all sides.
3. Remove chicken and set aside.
4. In the same pot, add onions, carrots, and potatoes, and cook until onions are translucent.
5. Stir in chopped zucchini and cook for another 2 minutes.
6. Return the chicken to the pot.
7. Add chicken broth, garlic powder, and dried thyme.
8. Bring the mixture to a boil, then reduce heat and simmer for 25 minutes.
9. Add green peas and cook for an additional 5 minutes.
10. Season with salt and pepper to taste before serving.

Servings: 6

Macros per Serving: Calories: 250, Protein: 25g, Carbs: 30g, Fat: 6g

Sunday Prep Ideas: Cube the chicken and chop the vegetables ahead of time and store them in the fridge for a quick start during the week.

Tags: picky_eater healthy

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 block firm tofu, drained and cubed
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 green onions, sliced
• 2 tablespoons sesame seeds
• 1 tablespoon honey or maple syrup
• Salt and pepper to taste

Instructions:

1. Press the tofu to remove excess water and cut into cubes.
2. In a bowl, marinate the tofu with soy sauce, garlic, and ginger. Set aside for 15 minutes.
3. Heat oil in a pan over medium heat.
4. Add marinated tofu and cook until golden brown. Remove and set aside.
5. In the same pan, add bell pepper, broccoli, and carrot. Stir-fry for 5 minutes.
6. Add the tofu back to the pan and mix with vegetables.
7. Stir in honey or maple syrup, and season with salt and pepper.
8. Garnish with green onions and sesame seeds before serving.

Servings: 4

Macros per Serving: Calories: 320, Protein: 18g, Carbs: 28g, Fat: 16g

Sunday Prep Ideas: Cube the tofu and marinate with soy sauce, garlic, and ginger on Sunday to infuse more flavor.

Tags: healthy blue_zone

Ingredients:

• 1 cup lentils, rinsed
• 1/2 cup quinoa, rinsed
• 1 onion, chopped
• 2 carrots, sliced
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 tsp dried thyme
• 1/2 tsp black pepper
• Salt to taste
• 2 cups fresh spinach
• 2 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery; sauté until softened.
3. Stir in garlic and cook for another minute.
4. Add lentils, quinoa, diced tomatoes, vegetable broth, thyme, and pepper.
5. Bring to a boil, then reduce heat and let simmer for 25 minutes until lentils are cooked.
6. Add spinach during the last 5 minutes of cooking and stir until wilted.
7. Season with salt to taste before serving.

Servings: 4

Macros per Serving: Calories: 320, Protein: 18g, Carbs: 56g, Fat: 8g

Sunday Prep Ideas: Chop all vegetables ahead, rinse and store grains and legumes, and make a batch of vegetable broth to store in the fridge.

Tags: blue_zone healthy vegetarian picky_eater_friendly

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

Ingredients:

• 4 large eggs
• 2 tablespoons heavy cream
• 1 cup fresh spinach, chopped
• 1/2 cup shredded cheddar cheese
• 2 tablespoons butter
• Salt and pepper to taste

Instructions:

1. Whisk eggs with heavy cream in a bowl; season with salt and pepper.
2. Melt 1 tablespoon of butter in a non-stick skillet over medium heat.
3. Sauté spinach in the skillet until wilted; remove and set aside.
4. Add the remaining butter to the skillet; pour in the egg mixture.
5. Cook until edges begin to set, then gently lift edges occasionally to let uncooked eggs flow underneath.
6. Once the center is nearly set, sprinkle cheese and spinach over one half of the omelette.
7. Fold the omelette in half and cook for another minute to melt the cheese.
8. Slide onto a plate and serve warm.

Servings: 2

Macros per Serving: Calories: 320, Protein: 20g, Carbs: 3g, Fat: 26g

Sunday Prep Ideas: Chop spinach and store in an airtight container; shred cheese and keep refrigerated.

Tags: keto low-carb breakfast