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 lb tilapia fillets, cut into bite-sized pieces
• 1 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 2 eggs, beaten
• Olive oil spray

Instructions:

1. Preheat air fryer to 400°F (200°C).
2. In a bowl, mix breadcrumbs, Parmesan, garlic powder, onion powder, paprika, salt, and pepper.
3. Dip each piece of tilapia into the beaten eggs, then coat with breadcrumb mixture.
4. Spray coated fish pieces lightly with olive oil.
5. Place fish pieces in the air fryer basket in a single layer.
6. Cook for 8-10 minutes or until golden brown and crispy.
7. Serve warm with your choice of dipping sauce.

Servings: 4

Macros per Serving: Calories: 280, Protein: 32g, Carbs: 18g, Fat: 9g

Sunday Prep Ideas: Cut tilapia into bite-sized pieces and store in airtight container. Mix dry ingredients and store in a jar. Beat eggs and keep refrigerated.

Tags: picky_eater healthy

Ingredients:

• 4 boneless chicken thighs
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 cups broccoli florets
• 1 cup baby carrots
• 1 bell pepper, sliced
• 1 tablespoon lemon juice

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place chicken thighs in a baking dish.
3. Sprinkle with garlic powder, paprika, salt, and pepper.
4. Arrange broccoli, carrots, and bell pepper around the chicken.
5. Drizzle with olive oil and lemon juice.
6. Bake for 25-30 minutes or until chicken is fully cooked.
7. Serve warm and enjoy.

Servings: 4

Macros per Serving: Calories: 350, Protein: 30g, Carbs: 12g, Fat: 20g

Sunday Prep Ideas: Marinate chicken thighs with olive oil, garlic powder, paprika, salt, and pepper. Chop vegetables and store them in airtight containers.

Tags: picky_eater healthy easy

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup canned chickpeas, drained and rinsed
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 tablespoons hummus
• 1 tablespoon extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package instructions and let cool.
2. In a large bowl, combine cooled quinoa, chickpeas, cherry tomatoes, cucumber, red onion, and kalamata olives.
3. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
4. Pour dressing over the salad and toss to combine.
5. Divide salad into bowls.
6. Top each bowl with crumbled feta and a dollop of hummus.

Servings: 2

Macros per Serving: Calories: 350, Protein: 12g, Carbs: 45g, Fat: 15g

Sunday Prep Ideas: Cook quinoa and store in an airtight container in the fridge. Rinse and dry chickpeas, then store. Chop vegetables and keep them in separate containers.

Tags: healthy blue_zone vegetarian

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:

• 4 talapia fillets
• 1 cup breadcrumbs
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 lemon, cut into wedges
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Mix breadcrumbs, 2 tablespoons olive oil, garlic powder, paprika, salt, and black pepper in a bowl.
3. Coat each talapia fillet with the breadcrumb mixture.
4. Place the coated talapia fillets on a baking sheet lined with parchment paper.
5. Toss broccoli and bell pepper with 1 tablespoon olive oil, salt, and pepper. Spread them around the fish on the baking sheet.
6. Bake for 20 minutes or until the talapia is flaky and the veggies are tender.
7. Serve with lemon wedges for squeezing over the fish.

Servings: 4

Macros per Serving: Calories: 300, Protein: 25g, Carbs: 20g, Fat: 12g

Sunday Prep Ideas: Prepare the breadcrumb mixture and chop veggies in advance. Store them separately in airtight containers.

Tags: picky_eater healthy

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