Weekly Meal Planner

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:

• 2 boneless, skinless chicken breasts, sliced
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, sliced
• 1/2 cup sugar snap peas
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 garlic clove, minced
• 1 teaspoon ginger, minced
• 1 tablespoon honey

Instructions:

1. Heat olive oil in a large pan over medium heat.
2. Add minced garlic and ginger; sauté for 1 minute until fragrant.
3. Add sliced chicken and cook until browned and cooked through.
4. Remove chicken from the pan and set aside.
5. In the same pan, add broccoli, bell pepper, carrot, and snap peas.
6. Stir-fry the vegetables for about 5-7 minutes until tender-crisp.
7. Return the chicken to the pan.
8. Pour soy sauce and honey over the stir-fry, tossing to coat.
9. Cook for an additional 2 minutes.
10. Serve warm and enjoy!

Servings: 4

Macros per Serving: Calories: 320, Protein: 30g, Carbs: 20g, Fat: 12g

Sunday Prep Ideas: Slice the chicken and vegetables in advance; store in airtight containers in the fridge.

Tags: picky_eater healthy easy

Ingredients:

• 1 lb boneless, skinless chicken thighs
• 1 cup heavy cream
• 2 tbsp unsalted butter
• 1 small onion, diced
• 3 cloves garlic, minced
• 1-inch piece ginger, grated
• 1 tbsp garam masala
• 1 tsp cumin
• 1 tsp turmeric
• 1/2 tsp cayenne pepper
• 1 tsp salt
• 1/2 cup tomato puree
• Fresh cilantro for garnish

Instructions:

1. Melt butter in a large skillet over medium heat.
2. Add diced onions, minced garlic, and grated ginger to the skillet; sauté until onions are soft.
3. Stir in garam masala, cumin, turmeric, cayenne pepper, and salt to the skillet; cook for 1 minute.
4. Add chicken thighs, cooking until they are browned on all sides.
5. Pour tomato puree and heavy cream into the skillet; stir to combine.
6. Simmer the mixture for 20 minutes or until chicken is cooked through and sauce is thickened.
7. Garnish with fresh cilantro before serving.

Servings: 4

Macros per Serving: Calories: 350, Protein: 28g, Carbs: 8g, Fat: 24g

Sunday Prep Ideas: Marinate chicken with spices and refrigerate overnight for deeper flavor.

Tags: healthy keto

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 boneless chicken breasts
• 1 tablespoon olive oil
• 1 onion, sliced
• 3 cloves garlic, minced
• 1 inch ginger, sliced
• 4 cups chicken broth
• 1 tablespoon fish sauce
• 1 tablespoon soy sauce
• 1 tablespoon sriracha
• 200g rice noodles
• 1 cup bean sprouts
• 1 lime, cut into wedges
• 1/4 cup cilantro, chopped
• 1/4 cup basil leaves
• 1 red chili, sliced
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot and sauté onion, garlic, and ginger until fragrant.
2. Add chicken broth, fish sauce, soy sauce, and sriracha. Bring to a simmer.
3. Cook rice noodles according to package instructions. Drain and set aside.
4. Add sliced chicken breasts to the broth and simmer for 10 minutes.
5. Season the broth with salt and pepper to taste.
6. Divide rice noodles into bowls and ladle the broth with chicken over them.
7. Top with bean sprouts, lime wedges, cilantro, basil, and sliced chili.
8. Serve hot and enjoy!

Servings: 4

Macros per Serving: Calories: 350, Protein: 30g, Carbs: 45g, Fat: 8g

Sunday Prep Ideas: Cook chicken breasts ahead of time and slice. Prepare and store the broth separately. Chop herbs and keep in a sealed container.

Tags: healthy soup spicy

Ingredients:

• 2 tablespoons olive oil
• 1 pound boneless, skinless chicken breasts, cubed
• 1 onion, chopped
• 2 carrots, sliced
• 2 potatoes, diced
• 1 zucchini, chopped
• 4 cups low-sodium chicken broth
• 1 cup green peas
• 1 teaspoon garlic powder
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add cubed chicken and cook until browned on all sides.
3. Remove chicken and set aside.
4. In the same pot, add onions, carrots, and potatoes, and cook until onions are translucent.
5. Stir in chopped zucchini and cook for another 2 minutes.
6. Return the chicken to the pot.
7. Add chicken broth, garlic powder, and dried thyme.
8. Bring the mixture to a boil, then reduce heat and simmer for 25 minutes.
9. Add green peas and cook for an additional 5 minutes.
10. Season with salt and pepper to taste before serving.

Servings: 6

Macros per Serving: Calories: 250, Protein: 25g, Carbs: 30g, Fat: 6g

Sunday Prep Ideas: Cube the chicken and chop the vegetables ahead of time and store them in the fridge for a quick start during the week.

Tags: picky_eater healthy

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 tablespoon olive oil
• 1 red bell pepper, diced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• Salt and pepper to taste
• 1/4 cup chopped fresh basil

Instructions:

1. Rinse quinoa under cold water and drain.
2. In a medium saucepan, bring quinoa and water to a boil. Reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
3. Heat olive oil in a large skillet over medium-high heat.
4. Add garlic and sauté for 1 minute.
5. Add bell pepper, zucchini, broccoli, and carrot to the skillet. Stir-fry for 5-6 minutes or until vegetables are tender-crisp.
6. Stir in cooked quinoa, soy sauce, and sesame oil. Cook for another 2 minutes, stirring to combine.
7. Season with salt and pepper according to taste.
8. Garnish with fresh basil before serving.

Servings: 4

Macros per Serving: Calories: 310, Protein: 10g, Carbs: 45g, Fat: 12g

Sunday Prep Ideas: Cook quinoa ahead of time and store in the fridge. Cut and refrigerate all vegetables in airtight containers, ready for a quick stir-fry any day of the week.

Tags: healthy blue_zone