Weekly Meal Planner

Ingredients:

• 1 lb chicken breast, cut into bite-sized pieces
• 1 tbsp olive oil
• 1 tbsp soy sauce
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tbsp sesame seeds
• 2 green onions, chopped

Instructions:

1. Preheat the air fryer to 380°F (190°C).
2. Place marinated chicken pieces in a single layer in the air fryer basket.
3. Cook for 10-12 minutes, shaking the basket halfway through, until the chicken is cooked through and golden brown.
4. In a small bowl, mix together honey and rice vinegar.
5. Drizzle the honey-vinegar glaze over the cooked chicken and toss to coat.
6. Garnish with sesame seeds and chopped green onions before serving.

Servings: 4

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

Sunday Prep Ideas: Marinate the chicken pieces in a mixture of olive oil, soy sauce, smoked paprika, and garlic powder. Store in an airtight container in the refrigerator.

Tags: picky_eater healthy easy chicken asian influence

Ingredients:

• 1 cup lentils, rinsed
• 1/2 cup quinoa, rinsed
• 1 onion, chopped
• 2 carrots, sliced
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 tsp dried thyme
• 1/2 tsp black pepper
• Salt to taste
• 2 cups fresh spinach
• 2 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery; sauté until softened.
3. Stir in garlic and cook for another minute.
4. Add lentils, quinoa, diced tomatoes, vegetable broth, thyme, and pepper.
5. Bring to a boil, then reduce heat and let simmer for 25 minutes until lentils are cooked.
6. Add spinach during the last 5 minutes of cooking and stir until wilted.
7. Season with salt to taste before serving.

Servings: 4

Macros per Serving: Calories: 320, Protein: 18g, Carbs: 56g, Fat: 8g

Sunday Prep Ideas: Chop all vegetables ahead, rinse and store grains and legumes, and make a batch of vegetable broth to store in the fridge.

Tags: blue_zone healthy vegetarian picky_eater_friendly

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 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 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:

• 14 oz firm tofu
• 2 cups broccoli florets
• 1 bell pepper
• 1 carrot
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 clove garlic
• 1 tsp ginger

Instructions:

1. Cut tofu into cubes and stir-fry until golden.
2. Add minced garlic and ginger; cook briefly.
3. Add vegetables; stir-fry until tender-crisp.
4. Stir in soy sauce and sesame oil; mix well.

Servings: 4

Macros per Serving: Calories: 280, Protein: 15g, Carbs: 20g, Fat: 15g

Sunday Prep Ideas: Press tofu; chop vegetables.

Tags: meatless blue_zone high_protein

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup kalamata olives, pitted and sliced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, and parsley.
2. In a small bowl or jar, whisk together olive oil, lemon juice, salt, and pepper.
3. Pour dressing over the salad and toss until well combined.
4. Chill in the refrigerator for 30 minutes before serving for best flavor.

Servings: 4

Macros per Serving: Calories: 210, Protein: 8g, Carbs: 30g, Fat: 8g

Sunday Prep Ideas: Chop vegetables and mix dressing ingredients in a jar for easy assembly when needed.

Tags: blue_zone healthy vegan gluten_free