Weekly Meal Planner

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:

• 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 cup green lentils, rinsed
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon thyme
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 teaspoon lemon juice
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onions, carrots, and celery and sauté for about 5 minutes until softened.
3. Stir in garlic, cumin, and thyme and cook for another minute.
4. Add lentils, diced tomatoes, and vegetable broth.
5. Bring to a boil, then reduce the heat and let simmer for 25-30 minutes until lentils are tender.
6. Season with salt, pepper, and lemon juice.
7. Garnish with fresh parsley before serving.

Servings: 6

Macros per Serving: Calories: 210, Protein: 12g, Carbs: 35g, Fat: 5g

Sunday Prep Ideas: Chop vegetables and measure out spices. Store in airtight containers to easily add to the soup on cooking day.

Tags: healthy soup

Ingredients:

• 1 lb boneless skinless chicken breast, sliced
• 8 oz rice noodles
• 1 red bell pepper, thinly sliced
• 1 cup julienned carrots
• 1/2 cup chopped green onions
• 1/4 cup chopped cilantro
• 1/3 cup natural peanut butter
• 3 tablespoons soy sauce (low sodium)
• 2 tablespoons lime juice
• 1 tablespoon honey
• 1 teaspoon sriracha sauce
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 tablespoon olive oil

Instructions:

1. Cook rice noodles according to package instructions, drain, and set aside.
2. In a bowl, whisk together peanut butter, soy sauce, lime juice, honey, sriracha, garlic, and ginger to make the peanut sauce.
3. Heat olive oil in a large skillet over medium-high heat.
4. Add chicken slices and cook until browned and cooked through, about 5-7 minutes.
5. Add bell pepper and carrots to the skillet, and sauté for 3-4 minutes until just tender.
6. Reduce heat to low, add cooked noodles and peanut sauce, and toss everything to combine.
7. Garnish with green onions and cilantro before serving.

Servings: 4

Macros per Serving: Calories: 450, Protein: 32g, Carbs: 48g, Fat: 16g

Sunday Prep Ideas: Slice the chicken and vegetables, and store in airtight containers. Prepare the peanut sauce and store in a jar. Cook the rice noodles and store separately, tossing with a bit of oil to prevent sticking.

Tags: healthy thai inspired chicken peanut rice noodles

Ingredients:

• 2 cups cooked chickpeas (or 1 can, drained and rinsed)
• 2 cups fresh spinach leaves
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 inch piece of ginger, grated
• 1 can coconut milk
• 2 tbsp curry powder
• 1 tbsp olive oil
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Heat olive oil in a large pan over medium heat.
2. Add chopped onion and sauté until translucent.
3. Stir in garlic and ginger, cooking for 1 minute.
4. Add curry powder and mix well, allowing the spices to bloom.
5. Pour in coconut milk, stir, and bring to a gentle simmer.
6. Add chickpeas to the pan and cook for 10 minutes, letting flavors meld.
7. Stir in spinach leaves and cook until wilted.
8. Season with salt to taste.
9. Garnish with fresh coriander leaves before serving.

Servings: 4

Macros per Serving: Calories: 320, Protein: 10g, Carbs: 35g, Fat: 16g

Sunday Prep Ideas: Cook the chickpeas in advance, chop the onion, and clean the spinach to save time on busy weekdays.

Tags: healthy blue_zone

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 cooked quinoa
• 1/2 cup canned chickpeas, drained and rinsed
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 tablespoons hummus
• 1 tablespoon extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package instructions and let cool.
2. In a large bowl, combine cooled quinoa, chickpeas, cherry tomatoes, cucumber, red onion, and kalamata olives.
3. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
4. Pour dressing over the salad and toss to combine.
5. Divide salad into bowls.
6. Top each bowl with crumbled feta and a dollop of hummus.

Servings: 2

Macros per Serving: Calories: 350, Protein: 12g, Carbs: 45g, Fat: 15g

Sunday Prep Ideas: Cook quinoa and store in an airtight container in the fridge. Rinse and dry chickpeas, then store. Chop vegetables and keep them in separate containers.

Tags: healthy blue_zone vegetarian