Weekly Meal Planner

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 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 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 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:

• 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
• 1/2 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:

• 2 boneless, skinless chicken breasts
• 1 cup quinoa
• 2 cups mixed greens
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1/2 cup shredded carrots
• 1/4 cup hummus
• 2 tablespoons olive oil
• 1 lemon
• Salt and pepper to taste
• 1 teaspoon paprika

Instructions:

1. Grill chicken breasts with olive oil, paprika, salt, and pepper until fully cooked.
2. Cook quinoa according to package instructions.
3. In a bowl, combine mixed greens, quinoa, and sliced cucumbers.
4. Top with grilled chicken, avocado slices, cherry tomatoes, and shredded carrots.
5. Add a dollop of hummus on the side.
6. Drizzle with olive oil and squeeze fresh lemon juice over the bowl.
7. Season with additional salt and pepper if desired.

Servings: 4

Macros per Serving: Calories: 450, Protein: 35g, Carbs: 40g, Fat: 18g

Sunday Prep Ideas: Grill the chicken and cook the quinoa in advance to reduce the prep time during the week.

Tags: healthy blue_zone