Weekly Meal Planner

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:

• 1 can black beans, drained and rinsed
• 1 cup shredded cheddar cheese
• 4 whole wheat tortillas
• 1/2 cup corn kernels
• 1 red bell pepper, diced
• 1 tablespoon olive oil
• 1 teaspoon cumin
• Salt and pepper to taste
• Salsa for serving (optional)

Instructions:

1. In a pan, heat olive oil over medium heat and sauté diced bell pepper for 3-4 minutes.
2. Add corn and black beans to the pan, season with cumin, salt, and pepper, and cook for another 2 minutes.
3. Spread the bean mixture over one half of each tortilla, sprinkle with cheese, and fold the other half over.
4. Heat a clean pan over medium heat, place the folded quesadillas and cook for 2-3 minutes on each side until tortillas are crispy and cheese is melted.
5. Cut the quesadillas into wedges and serve with salsa if desired.

Servings: 4

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

Sunday Prep Ideas: Cook the black beans with cumin, salt, and pepper in advance. Chop the bell pepper and store in the fridge.

Tags: picky_eater healthy

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:

• 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 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 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