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 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 cup dry lentils, rinsed
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 8 small whole-grain taco shells
• 1 cup shredded cheese (cheddar or mozzarella)
• 1 cup shredded lettuce
• 1 cup diced tomatoes
• 1 avocado, sliced
• 1/4 cup Greek yogurt

Instructions:

1. Cook lentils in vegetable broth over medium heat until tender, about 20 minutes.
2. In a pan, heat olive oil and sauté onion and garlic until soft.
3. Add cooked lentils to the pan and stir in cumin, paprika, salt, and pepper.
4. Fill taco shells with lentil mixture and top with cheese, lettuce, tomatoes, avocado, and a dollop of Greek yogurt.
5. Serve immediately and enjoy!

Servings: 4

Macros per Serving: Calories: 350, Protein: 18g, Carbs: 50g, Fat: 10g

Sunday Prep Ideas: Cook the lentils in advance and store them in the fridge. Dice all vegetables and store them in airtight containers.

Tags: picky_eater healthy

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 2 red bell peppers, halved and seeded
• 1 onion, chopped
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 teaspoon thyme
• 1 teaspoon smoked paprika
• 1/2 cup coconut milk

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss squash cubes and red pepper halves with olive oil, salt, and pepper.
3. Place on a baking sheet and roast for 25-30 minutes until tender.
4. In a large pot, sauté onion and garlic in olive oil over medium heat until translucent.
5. Add roasted squash, red peppers, vegetable broth, thyme, and smoked paprika.
6. Bring to a simmer and cook for 10 minutes.
7. Use an immersion blender to puree the soup until smooth.
8. Stir in coconut milk and adjust seasoning with salt and pepper.
9. Serve hot and enjoy.

Servings: 4

Macros per Serving: Calories: 180, Protein: 3g, Carbs: 25g, Fat: 8g

Sunday Prep Ideas: Roast the squash and red peppers in advance and store in the fridge to save time on busy days.

Tags: blue_zone vegan gluten_free dairy_free healthy

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 pound boneless, skinless chicken breast, cut into strips
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 1 teaspoon smoked paprika
• 1 tablespoon olive oil
• 1 red bell pepper, thinly sliced
• 1 cup sugar snap peas
• 2 cups cooked brown rice
• 2 green onions, sliced
• 1 teaspoon sesame seeds

Instructions:

1. Mix soy sauce, honey, and smoked paprika in a bowl for the marinade.
2. Add chicken strips to the marinade, ensuring each piece is coated. Allow to sit for at least 15 minutes.
3. Heat olive oil in a pan over medium heat.
4. Add chicken strips to the pan and cook until fully cooked, about 6-8 minutes.
5. Add bell pepper and sugar snap peas to the pan, stir-frying until tender, about 3-4 minutes.
6. Stir in the cooked brown rice until everything is well combined and heated through.
7. Serve topped with sliced green onions and sesame seeds.

Servings: 4

Macros per Serving: Calories: 350, Protein: 30g, Carbs: 40g, Fat: 8g

Sunday Prep Ideas: Slice chicken and vegetables in advance. Prepare sauce by mixing soy sauce, honey, and smoked paprika. Cook rice ahead of time and store in the refrigerator.

Tags: picky_eater healthy easy chicken asian influence

Ingredients:

• 1 lb lean ground turkey
• 1 jar tomato sauce
• 1 zucchini
• 1 carrot
• 12 oz whole wheat spaghetti
• 2 tbsp olive oil
• 1 onion

Instructions:

1. Cook spaghetti as per package instructions.
2. Sauté onion in olive oil until soft.
3. Add ground turkey; cook until browned.
4. Stir in grated veggies; cook 5 minutes.
5. Add tomato sauce; simmer for 15 minutes.
6. Serve sauce over spaghetti.

Servings: 4

Macros per Serving: Calories: 500, Protein: 30g, Carbs: 60g, Fat: 15g

Sunday Prep Ideas: Grate zucchini and carrot; dice onion.

Tags: picky_eater high_protein