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 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:

• 4 large eggs
• 2 tablespoons heavy cream
• 1 cup fresh spinach, chopped
• 1/2 cup shredded cheddar cheese
• 2 tablespoons butter
• Salt and pepper to taste

Instructions:

1. Whisk eggs with heavy cream in a bowl; season with salt and pepper.
2. Melt 1 tablespoon of butter in a non-stick skillet over medium heat.
3. Sauté spinach in the skillet until wilted; remove and set aside.
4. Add the remaining butter to the skillet; pour in the egg mixture.
5. Cook until edges begin to set, then gently lift edges occasionally to let uncooked eggs flow underneath.
6. Once the center is nearly set, sprinkle cheese and spinach over one half of the omelette.
7. Fold the omelette in half and cook for another minute to melt the cheese.
8. Slide onto a plate and serve warm.

Servings: 2

Macros per Serving: Calories: 320, Protein: 20g, Carbs: 3g, Fat: 26g

Sunday Prep Ideas: Chop spinach and store in an airtight container; shred cheese and keep refrigerated.

Tags: keto low-carb breakfast

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup dried lentils, rinsed and drained
• 4 cups vegetable broth
• 2 cups broccoli, chopped
• 1 carrot, sliced
• 1 teaspoon thyme
• Salt and pepper to taste
• Juice of 1 lemon (optional)

Instructions:

1. Heat olive oil in a pot over medium heat. Add chopped onion and garlic, sauté until translucent.
2. Add lentils and vegetable broth to the pot. Bring to a boil, then reduce to a simmer for 15 minutes.
3. Add broccoli, carrot, and thyme to the pot. Season with salt and pepper.
4. Continue to simmer for an additional 10-15 minutes, or until lentils and vegetables are tender.
5. Adjust seasoning as needed and add lemon juice before serving if desired.

Servings: 4

Macros per Serving: Calories: 200, Protein: 12g, Carbs: 30g, Fat: 5g

Sunday Prep Ideas: Chop all vegetables and store in airtight containers. Prepare lentils by rinsing and draining them.

Tags: healthy soup

Ingredients:

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 stalks celery, diced
• 1 zucchini, diced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 can (14 oz) diced tomatoes
• 6 cups vegetable broth
• 1 cup cooked cannellini beans
• 1 cup spinach leaves
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onion and garlic, sauté until translucent.
3. Stir in carrots and celery, cook for 5 minutes.
4. Add zucchini and green beans, cook for another 5 minutes.
5. Pour in diced tomatoes and vegetable broth, bring to a boil.
6. Reduce heat, cover, and let simmer for 20 minutes.
7. Add cannellini beans, spinach, oregano, and basil.
8. Season with salt and pepper, simmer for 5 more minutes.
9. Serve hot.

Servings: 6

Macros per Serving: Calories: 180, Protein: 6g, Carbs: 28g, Fat: 6g

Sunday Prep Ideas: Chop all the vegetables and store them in airtight containers. Cook and refrigerate the cannellini beans if using dried beans.

Tags: healthy blue_zone

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1/2 teaspoon turmeric
• 1/2 teaspoon garam masala
• 1/4 teaspoon salt
• 1 cup crushed tomatoes
• 1/2 cup plain Greek yogurt
• 1/4 cup heavy cream
• 2 tablespoons fresh cilantro, chopped

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add onion and sauté until translucent.
3. Stir in garlic and ginger, cooking for an additional minute.
4. Add cumin, coriander, paprika, turmeric, garam masala, and salt. Cook for 2 minutes until fragrant.
5. Add the chicken pieces and cook until they are browned on the outside.
6. Stir in crushed tomatoes and bring to a simmer.
7. Reduce heat to low, cover, and cook for 15 minutes until chicken is cooked through.
8. Stir in Greek yogurt and heavy cream, cooking for an additional 5 minutes.
9. Garnish with chopped cilantro before serving.

Servings: 4

Macros per Serving: Calories: 350, Protein: 30g, Carbs: 20g, Fat: 15g

Sunday Prep Ideas: Cut the chicken and chop the onion and cilantro ahead of time. Measure out spices and store them together in a small container.

Tags: healthy picky_eater

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