Weekly Meal Planner

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

Ingredients:

• 4 salmon fillets
• 2 large sweet potatoes
• 2 cups broccoli florets
• 2 tbsp olive oil
• 1 lemon
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place salmon on a baking sheet; season with salt, pepper, and lemon juice.
3. Toss sweet potatoes and broccoli with olive oil; spread on baking sheet.
4. Bake for 20 minutes until salmon is cooked and veggies are tender.

Servings: 4

Macros per Serving: Calories: 450, Protein: 35g, Carbs: 35g, Fat: 20g

Sunday Prep Ideas: Slice sweet potatoes; prepare broccoli.

Tags: blue_zone high_protein keto

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 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:

• 4 large eggs
• 2 tablespoons heavy cream
• 1 cup fresh spinach, chopped
• 1/2 cup shredded cheddar cheese
• 2 tablespoons butter
• Salt and pepper to taste

Instructions:

1. Whisk eggs with heavy cream in a bowl; season with salt and pepper.
2. Melt 1 tablespoon of butter in a non-stick skillet over medium heat.
3. Sauté spinach in the skillet until wilted; remove and set aside.
4. Add the remaining butter to the skillet; pour in the egg mixture.
5. Cook until edges begin to set, then gently lift edges occasionally to let uncooked eggs flow underneath.
6. Once the center is nearly set, sprinkle cheese and spinach over one half of the omelette.
7. Fold the omelette in half and cook for another minute to melt the cheese.
8. Slide onto a plate and serve warm.

Servings: 2

Macros per Serving: Calories: 320, Protein: 20g, Carbs: 3g, Fat: 26g

Sunday Prep Ideas: Chop spinach and store in an airtight container; shred cheese and keep refrigerated.

Tags: keto low-carb breakfast

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1/2 cup breadcrumbs
• 1/4 cup grated parmesan cheese
• 1 egg
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 2 tablespoons crumbled feta cheese

Instructions:

1. Mash chickpeas in a bowl until mostly smooth.
2. Mix in breadcrumbs, parmesan, egg, garlic, cumin, chili powder, salt, and pepper.
3. Shape into 8 small patties.
4. Heat olive oil in a pan over medium heat.
5. Cook patties for 3-4 minutes on each side until golden brown.
6. In a separate bowl, combine tomatoes, cucumber, red onion, parsley, lemon juice, and feta cheese.
7. Serve patties warm with the Mediterranean salad on the side.

Servings: 4

Macros per Serving: Calories: 350, Protein: 12g, Carbs: 45g, Fat: 14g

Sunday Prep Ideas: Prepare the chickpea mixture and shape into patties. Store in the refrigerator for up to two days before cooking.

Tags: blue_zone Mediterranean vegetarian healthy

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