Weekly Meal Planner

Ingredients:

• 2 medium sweet potatoes
• 1 lb boneless, skinless chicken breast
• 1 cup breadcrumbs
• 1/2 cup grated Parmesan cheese
• 2 large eggs
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Olive oil spray

Instructions:

1. Preheat oven to 400°F (200°C).
2. Peel and cut sweet potatoes into cubes, boil until tender, mash and set aside.
3. Cut chicken breast into nugget-sized pieces.
4. In a bowl, mix breadcrumbs, Parmesan, garlic powder, onion powder, paprika, salt, and pepper.
5. Beat eggs in another bowl.
6. Dip chicken pieces into egg, then coat with breadcrumb mixture, and place on a baking sheet.
7. Lightly spray nuggets with olive oil.
8. Bake for 20-25 minutes until golden and cooked through.
9. Serve nuggets alongside mashed sweet potatoes.

Servings: 4

Macros per Serving: Calories: 350, Protein: 28g, Carbs: 36g, Fat: 10g

Sunday Prep Ideas: Peel and cube sweet potatoes in advance; boil until tender and store in the fridge. Cut chicken into nugget-sized pieces and keep refrigerated. Prepare breadcrumb mixture with seasonings in advance.

Tags: picky_eater healthy

Ingredients:

• 400g chicken breast, diced
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon ginger powder
• 1 tablespoon soy sauce (or coconut aminos for keto)
• 300g cauliflower rice
• 1 red bell pepper, julienned
• 1 tablespoon fish sauce
• Juice of 1 lime
• Fresh cilantro, for garnish
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pan over medium-high heat.
2. Add diced chicken, season with garlic powder, ginger powder, salt, and pepper, then stir-fry until chicken is cooked through.
3. Stir in soy sauce and continue to cook for another minute.
4. Add julienned bell pepper and cook until tender-crisp, about 2-3 minutes.
5. Stir in cauliflower rice and fish sauce, mixing until well combined.
6. Cook for 5-7 minutes, until cauliflower rice is softened.
7. Remove from heat, stir in lime juice.
8. Serve hot, garnished with fresh cilantro.

Servings: 4

Macros per Serving: Calories: 250, Protein: 30g, Carbs: 10g, Fat: 10g

Sunday Prep Ideas: Dice the chicken and julienne the bell pepper in advance. Store them in airtight containers. Prepare cauliflower rice and keep it refrigerated.

Tags: picky_eater healthy keto

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 red bell pepper, chopped
• 1 cup corn kernels (fresh or frozen)
• 1 can (15 oz) black beans, drained and rinsed
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 avocado, diced
• 1/4 cup fresh cilantro, chopped
• Lime wedges for serving

Instructions:

1. Rinse quinoa under cold water.
2. In a pot, bring quinoa and water to a boil.
3. Reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
4. In a skillet, heat olive oil over medium heat.
5. Sauté onion and red bell pepper for 5 minutes until softened.
6. Add corn, black beans, cumin, garlic powder, salt, and pepper.
7. Cook for another 3 minutes, stirring occasionally.
8. Fluff quinoa with a fork and add it to the skillet. Mix well.
9. Top with diced avocado and cilantro.
10. Serve with lime wedges on the side.

Servings: 4

Macros per Serving: Calories: 350, Protein: 12g, Carbs: 55g, Fat: 10g

Sunday Prep Ideas: Cook the quinoa in advance and store it in the fridge. Chop the vegetables and store them in airtight containers until ready to cook.

Tags: healthy picky_eater mexican

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 2 teaspoons taco seasoning
• 8 small corn tortillas
• 1 cup shredded lettuce
• 1/2 cup diced tomatoes
• 1/2 cup diced avocado
• 1/4 cup finely chopped cilantro
• 1 lime, cut into wedges

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Season chicken with taco seasoning and cook in skillet until fully cooked, about 6-7 minutes per side.
3. Remove chicken, let cool slightly, then shred using two forks.
4. Warm tortillas in a dry skillet or microwave.
5. Assemble tacos by adding shredded chicken to each tortilla.
6. Top with lettuce, tomatoes, avocado, and cilantro.
7. Serve with lime wedges on the side.

Servings: 4

Macros per Serving: Calories: 320, Protein: 28g, Carbs: 30g, Fat: 10g

Sunday Prep Ideas: Cook and shred the chicken ahead of time and store in the refrigerator for easy assembly during the week.

Tags: healthy tacos

Ingredients:

• 4 boneless chicken thighs
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 cups broccoli florets
• 1 cup baby carrots
• 1 bell pepper, sliced
• 1 tablespoon lemon juice

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place chicken thighs in a baking dish.
3. Sprinkle with garlic powder, paprika, salt, and pepper.
4. Arrange broccoli, carrots, and bell pepper around the chicken.
5. Drizzle with olive oil and lemon juice.
6. Bake for 25-30 minutes or until chicken is fully cooked.
7. Serve warm and enjoy.

Servings: 4

Macros per Serving: Calories: 350, Protein: 30g, Carbs: 12g, Fat: 20g

Sunday Prep Ideas: Marinate chicken thighs with olive oil, garlic powder, paprika, salt, and pepper. Chop vegetables and store them in airtight containers.

Tags: picky_eater healthy easy

Ingredients:

• 2 cups cooked fava beans
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1 tablespoon fresh mint, chopped
• 1 teaspoon ground cumin
• 1/4 cup all-purpose flour
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions:

1. Mash the cooked fava beans in a bowl.
2. Add onion, garlic, parsley, mint, cumin, flour, salt, and pepper. Mix well.
3. Shape the mixture into small patties.
4. Heat olive oil in a pan over medium heat.
5. Cook the fritters for 3-4 minutes on each side until golden brown.
6. Serve warm with a side salad or yogurt dip.

Servings: 4

Macros per Serving: Calories: 180, Protein: 7g, Carbs: 24g, Fat: 6g

Sunday Prep Ideas: Cook and shell fava beans. Finely chop onion, garlic, parsley, and mint.

Tags: blue_zone vegetarian healthy

Ingredients:

• 1 pound white fish fillets (e.g., cod or tilapia), cut into strips
• 1 cup whole wheat breadcrumbs
• 1/2 cup panko breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 eggs, beaten
• Cooking spray

Instructions:

1. Preheat the air fryer to 400°F (200°C).
2. In a bowl, combine the breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and pepper.
3. Dip each fish strip into the beaten eggs, then coat with the breadcrumb mixture.
4. Place the fish strips in a single layer in the air fryer basket, spraying lightly with cooking spray.
5. Cook for 8-10 minutes, flipping halfway through, until crispy and golden brown.
6. Serve with a side of vegetables or a healthy dip.

Servings: 4

Macros per Serving: Calories: 300, Protein: 30g, Carbs: 25g, Fat: 10g

Sunday Prep Ideas: Prepare and bread fish strips in advance, store in an airtight container in the fridge.

Tags: picky_eater healthy