Weekly Meal Planner

Ingredients:

• 8 large eggs
• 1/2 cup heavy cream
• 1 cup shredded cheddar cheese
• 1/2 cup diced cooked bacon
• 1/4 cup diced bell pepper
• Salt and pepper to taste
• 1 tablespoon butter or cooking spray

Instructions:

1. Preheat oven to 375°F (190°C).
2. Grease a 12-cup muffin tin with butter or cooking spray.
3. In a mixing bowl, whisk together eggs and heavy cream until smooth.
4. Stir in cheese, diced bacon, bell pepper, salt, and pepper.
5. Pour the egg mixture evenly into the muffin tin cups.
6. Bake for 20-25 minutes or until the egg bites are set and lightly golden on top.
7. Let cool slightly before removing from the tin. Serve warm.

Servings: 4

Macros per Serving: Calories: 250, Protein: 17g, Carbs: 2g, Fat: 20g

Sunday Prep Ideas: Cook and dice bacon ahead of time. Store in a sealed container to easily assemble egg bites on a busy morning.

Tags: keto breakfast egg bites

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 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 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup dried lentils, rinsed and drained
• 4 cups vegetable broth
• 2 cups broccoli, chopped
• 1 carrot, sliced
• 1 teaspoon thyme
• Salt and pepper to taste
• Juice of 1 lemon (optional)

Instructions:

1. Heat olive oil in a pot over medium heat. Add chopped onion and garlic, sauté until translucent.
2. Add lentils and vegetable broth to the pot. Bring to a boil, then reduce to a simmer for 15 minutes.
3. Add broccoli, carrot, and thyme to the pot. Season with salt and pepper.
4. Continue to simmer for an additional 10-15 minutes, or until lentils and vegetables are tender.
5. Adjust seasoning as needed and add lemon juice before serving if desired.

Servings: 4

Macros per Serving: Calories: 200, Protein: 12g, Carbs: 30g, Fat: 5g

Sunday Prep Ideas: Chop all vegetables and store in airtight containers. Prepare lentils by rinsing and draining them.

Tags: healthy soup

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:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups fresh tomatoes, chopped
• 2 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk
• 1/2 cup fresh basil leaves
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and garlic, sauté until onions are translucent.
3. Stir in chopped tomatoes and cook for 5 minutes.
4. Add vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes.
5. Remove from heat, add fresh basil leaves.
6. Blend the soup using an immersion blender until smooth.
7. Stir in almond milk and season with salt and pepper.
8. Reheat gently if needed and serve warm.

Servings: 4

Macros per Serving: Calories: 150, Protein: 4g, Carbs: 20g, Fat: 6g

Sunday Prep Ideas: Chop the tomatoes, onion, and garlic, and store them in sealed containers in the fridge. Wash and dry the basil leaves and store wrapped in a paper towel inside a container. This pre-preparation will save time on the day of cooking.

Tags: healthy soup

Ingredients:

• 2 boneless skinless chicken breasts
• 8 cups chicken broth, low-sodium
• 1 onion, sliced
• 2-inch piece of ginger, sliced
• 4 garlic cloves, sliced
• 2 tablespoons fish sauce
• 200g rice noodles
• 1 cup bean sprouts
• 1 cup fresh basil leaves
• 1 cup fresh cilantro leaves
• 1 lime, sliced into wedges
• 2 green onions, thinly sliced
• 2 jalapeños, sliced
• Salt and pepper to taste

Instructions:

1. In a large pot, combine chicken broth, onion, ginger, and garlic; bring to a boil.
2. Reduce heat and add chicken breasts. Simmer for 15 minutes or until cooked.
3. Remove chicken, let cool, shred and set aside.
4. Strain the broth to remove solids and add fish sauce; adjust salt and pepper.
5. Cook rice noodles according to package instructions; drain and set aside.
6. In serving bowls, divide noodles and top with shredded chicken.
7. Pour hot broth over the noodles and chicken.
8. Garnish with bean sprouts, basil, cilantro, green onions, jalapeños, and lime wedges.
9. Serve immediately.

Servings: 4

Macros per Serving: Calories: 330, Protein: 28g, Carbs: 45g, Fat: 5g

Sunday Prep Ideas: Prepare the broth ahead by simmering chicken, onion, ginger, and garlic together. Strain and store in the fridge.

Tags: healthy gluten-free low-fat