Weekly Meal Planner

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 cup chickpeas, cooked
• 1 small zucchini, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup shredded carrots
• 1/4 cup almonds, chopped
• 1/2 avocado, sliced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp honey
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions:

1. Rinse quinoa under cold water.
2. In a saucepan, combine quinoa and water, bring to a boil.
3. Reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
4. In a large bowl, combine cooked quinoa, chickpeas, zucchini, tomatoes, carrots, and almonds.
5. In a small bowl, whisk together olive oil, lemon juice, honey, salt, and pepper.
6. Pour dressing over quinoa mixture and toss to combine.
7. Top with avocado slices and garnish with basil leaves before serving.

Servings: 4

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

Sunday Prep Ideas: Cook and cool quinoa & chickpeas; chop veggies & almonds.

Tags: healthy blue_zone

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup kalamata olives, pitted and sliced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, and parsley.
2. In a small bowl or jar, whisk together olive oil, lemon juice, salt, and pepper.
3. Pour dressing over the salad and toss until well combined.
4. Chill in the refrigerator for 30 minutes before serving for best flavor.

Servings: 4

Macros per Serving: Calories: 210, Protein: 8g, Carbs: 30g, Fat: 8g

Sunday Prep Ideas: Chop vegetables and mix dressing ingredients in a jar for easy assembly when needed.

Tags: blue_zone healthy vegan gluten_free

Ingredients:

• 1 lb boneless, skinless chicken thighs
• 1 cup heavy cream
• 2 tbsp unsalted butter
• 1 small onion, diced
• 3 cloves garlic, minced
• 1-inch piece ginger, grated
• 1 tbsp garam masala
• 1 tsp cumin
• 1 tsp turmeric
• 1/2 tsp cayenne pepper
• 1 tsp salt
• 1/2 cup tomato puree
• Fresh cilantro for garnish

Instructions:

1. Melt butter in a large skillet over medium heat.
2. Add diced onions, minced garlic, and grated ginger to the skillet; sauté until onions are soft.
3. Stir in garam masala, cumin, turmeric, cayenne pepper, and salt to the skillet; cook for 1 minute.
4. Add chicken thighs, cooking until they are browned on all sides.
5. Pour tomato puree and heavy cream into the skillet; stir to combine.
6. Simmer the mixture for 20 minutes or until chicken is cooked through and sauce is thickened.
7. Garnish with fresh cilantro before serving.

Servings: 4

Macros per Serving: Calories: 350, Protein: 28g, Carbs: 8g, Fat: 24g

Sunday Prep Ideas: Marinate chicken with spices and refrigerate overnight for deeper flavor.

Tags: healthy keto

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

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:

• 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 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