Weekly Meal Planner

Ingredients:

• 2 boneless, skinless chicken breasts, sliced
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, sliced
• 1/2 cup sugar snap peas
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 garlic clove, minced
• 1 teaspoon ginger, minced
• 1 tablespoon honey

Instructions:

1. Heat olive oil in a large pan over medium heat.
2. Add minced garlic and ginger; sauté for 1 minute until fragrant.
3. Add sliced chicken and cook until browned and cooked through.
4. Remove chicken from the pan and set aside.
5. In the same pan, add broccoli, bell pepper, carrot, and snap peas.
6. Stir-fry the vegetables for about 5-7 minutes until tender-crisp.
7. Return the chicken to the pan.
8. Pour soy sauce and honey over the stir-fry, tossing to coat.
9. Cook for an additional 2 minutes.
10. Serve warm and enjoy!

Servings: 4

Macros per Serving: Calories: 320, Protein: 30g, Carbs: 20g, Fat: 12g

Sunday Prep Ideas: Slice the chicken and vegetables in advance; store in airtight containers in the fridge.

Tags: picky_eater healthy easy

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:

• 1 lb boneless, skinless chicken thighs
• 1/2 cup unsweetened peanut butter
• 1/4 cup coconut aminos
• 2 tablespoons lime juice
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon sesame oil
• 1 cup zucchini noodles
• 1/4 cup chopped peanuts
• 2 tablespoons chopped cilantro

Instructions:

1. Combine peanut butter, coconut aminos, lime juice, garlic, ginger, and sesame oil in a bowl to create the sauce.
2. Cut chicken thighs into bite-sized pieces and marinate in the sauce for at least 30 minutes.
3. Heat a skillet over medium-high heat and cook the chicken until fully cooked, about 8-10 minutes.
4. Add zucchini noodles to the skillet and toss with the chicken until just tender, about 3 minutes.
5. Serve with chopped peanuts and cilantro on top.

Servings: 4

Macros per Serving: Calories: 380, Protein: 32g, Carbs: 9g, Fat: 24g

Sunday Prep Ideas: Marinate the chicken in peanut sauce overnight for more flavor. Spiralize zucchini in advance and store in the fridge.

Tags: healthy keto

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:

• 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 cups cooked chicken breast, chopped
• 4 cups broccoli florets
• 1 cup brown rice, uncooked
• 2 cups low-sodium chicken broth
• 1 cup shredded cheddar cheese
• 1 cup low-fat milk
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cook brown rice using chicken broth for extra flavor.
3. Steam broccoli until tender.
4. In a large bowl, combine cooked chicken, broccoli, cooked rice, and half of the shredded cheese.
5. In a saucepan, heat olive oil over medium heat, add garlic powder and onion powder, then stir in milk.
6. Add remaining cheese to the saucepan, whisking until melted into a sauce.
7. Pour cheese sauce over the chicken, broccoli, and rice mixture. Stir until evenly coated.
8. Transfer mixture to a greased casserole dish and bake for 20 minutes.
9. Remove from oven, let cool slightly, and serve.

Servings: 6

Macros per Serving: Calories: 370, Protein: 30g, Carbs: 40g, Fat: 12g

Sunday Prep Ideas: Cook and chop the chicken; steam the broccoli and store in the fridge.

Tags: picky_eater healthy easy casserole

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