Weekly Meal Planner

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:

• 1 block firm tofu, drained and cubed
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 green onions, sliced
• 2 tablespoons sesame seeds
• 1 tablespoon honey or maple syrup
• Salt and pepper to taste

Instructions:

1. Press the tofu to remove excess water and cut into cubes.
2. In a bowl, marinate the tofu with soy sauce, garlic, and ginger. Set aside for 15 minutes.
3. Heat oil in a pan over medium heat.
4. Add marinated tofu and cook until golden brown. Remove and set aside.
5. In the same pan, add bell pepper, broccoli, and carrot. Stir-fry for 5 minutes.
6. Add the tofu back to the pan and mix with vegetables.
7. Stir in honey or maple syrup, and season with salt and pepper.
8. Garnish with green onions and sesame seeds before serving.

Servings: 4

Macros per Serving: Calories: 320, Protein: 18g, Carbs: 28g, Fat: 16g

Sunday Prep Ideas: Cube the tofu and marinate with soy sauce, garlic, and ginger on Sunday to infuse more flavor.

Tags: healthy blue_zone

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:

• 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:

• 1 medium butternut squash, peeled and cubed
• 2 red bell peppers, halved and seeded
• 1 onion, chopped
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 teaspoon thyme
• 1 teaspoon smoked paprika
• 1/2 cup coconut milk

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss squash cubes and red pepper halves with olive oil, salt, and pepper.
3. Place on a baking sheet and roast for 25-30 minutes until tender.
4. In a large pot, sauté onion and garlic in olive oil over medium heat until translucent.
5. Add roasted squash, red peppers, vegetable broth, thyme, and smoked paprika.
6. Bring to a simmer and cook for 10 minutes.
7. Use an immersion blender to puree the soup until smooth.
8. Stir in coconut milk and adjust seasoning with salt and pepper.
9. Serve hot and enjoy.

Servings: 4

Macros per Serving: Calories: 180, Protein: 3g, Carbs: 25g, Fat: 8g

Sunday Prep Ideas: Roast the squash and red peppers in advance and store in the fridge to save time on busy days.

Tags: blue_zone vegan gluten_free dairy_free healthy

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 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