Weekly Meal Planner

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

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:

• 400g chicken breast, diced
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon ginger powder
• 1 tablespoon soy sauce (or coconut aminos for keto)
• 300g cauliflower rice
• 1 red bell pepper, julienned
• 1 tablespoon fish sauce
• Juice of 1 lime
• Fresh cilantro, for garnish
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pan over medium-high heat.
2. Add diced chicken, season with garlic powder, ginger powder, salt, and pepper, then stir-fry until chicken is cooked through.
3. Stir in soy sauce and continue to cook for another minute.
4. Add julienned bell pepper and cook until tender-crisp, about 2-3 minutes.
5. Stir in cauliflower rice and fish sauce, mixing until well combined.
6. Cook for 5-7 minutes, until cauliflower rice is softened.
7. Remove from heat, stir in lime juice.
8. Serve hot, garnished with fresh cilantro.

Servings: 4

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

Sunday Prep Ideas: Dice the chicken and julienne the bell pepper in advance. Store them in airtight containers. Prepare cauliflower rice and keep it refrigerated.

Tags: picky_eater healthy keto

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 2 teaspoons taco seasoning
• 8 small corn tortillas
• 1 cup shredded lettuce
• 1/2 cup diced tomatoes
• 1/2 cup diced avocado
• 1/4 cup finely chopped cilantro
• 1 lime, cut into wedges

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Season chicken with taco seasoning and cook in skillet until fully cooked, about 6-7 minutes per side.
3. Remove chicken, let cool slightly, then shred using two forks.
4. Warm tortillas in a dry skillet or microwave.
5. Assemble tacos by adding shredded chicken to each tortilla.
6. Top with lettuce, tomatoes, avocado, and cilantro.
7. Serve with lime wedges on the side.

Servings: 4

Macros per Serving: Calories: 320, Protein: 28g, Carbs: 30g, Fat: 10g

Sunday Prep Ideas: Cook and shred the chicken ahead of time and store in the refrigerator for easy assembly during the week.

Tags: healthy tacos

Ingredients:

• 1 pound boneless, skinless chicken breast, cut into strips
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 1 teaspoon smoked paprika
• 1 tablespoon olive oil
• 1 red bell pepper, thinly sliced
• 1 cup sugar snap peas
• 2 cups cooked brown rice
• 2 green onions, sliced
• 1 teaspoon sesame seeds

Instructions:

1. Mix soy sauce, honey, and smoked paprika in a bowl for the marinade.
2. Add chicken strips to the marinade, ensuring each piece is coated. Allow to sit for at least 15 minutes.
3. Heat olive oil in a pan over medium heat.
4. Add chicken strips to the pan and cook until fully cooked, about 6-8 minutes.
5. Add bell pepper and sugar snap peas to the pan, stir-frying until tender, about 3-4 minutes.
6. Stir in the cooked brown rice until everything is well combined and heated through.
7. Serve topped with sliced green onions and sesame seeds.

Servings: 4

Macros per Serving: Calories: 350, Protein: 30g, Carbs: 40g, Fat: 8g

Sunday Prep Ideas: Slice chicken and vegetables in advance. Prepare sauce by mixing soy sauce, honey, and smoked paprika. Cook rice ahead of time and store in the refrigerator.

Tags: picky_eater healthy easy chicken asian influence

Ingredients:

• 2 medium sweet potatoes
• 1 lb boneless, skinless chicken breast
• 1 cup breadcrumbs
• 1/2 cup grated Parmesan cheese
• 2 large eggs
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Olive oil spray

Instructions:

1. Preheat oven to 400°F (200°C).
2. Peel and cut sweet potatoes into cubes, boil until tender, mash and set aside.
3. Cut chicken breast into nugget-sized pieces.
4. In a bowl, mix breadcrumbs, Parmesan, garlic powder, onion powder, paprika, salt, and pepper.
5. Beat eggs in another bowl.
6. Dip chicken pieces into egg, then coat with breadcrumb mixture, and place on a baking sheet.
7. Lightly spray nuggets with olive oil.
8. Bake for 20-25 minutes until golden and cooked through.
9. Serve nuggets alongside mashed sweet potatoes.

Servings: 4

Macros per Serving: Calories: 350, Protein: 28g, Carbs: 36g, Fat: 10g

Sunday Prep Ideas: Peel and cube sweet potatoes in advance; boil until tender and store in the fridge. Cut chicken into nugget-sized pieces and keep refrigerated. Prepare breadcrumb mixture with seasonings in advance.

Tags: picky_eater healthy

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