Weekly Meal Planner

Ingredients:

• 2 boneless skinless chicken breasts
• 8 cups chicken broth, low-sodium
• 1 onion, sliced
• 2-inch piece of ginger, sliced
• 4 garlic cloves, sliced
• 2 tablespoons fish sauce
• 200g rice noodles
• 1 cup bean sprouts
• 1 cup fresh basil leaves
• 1 cup fresh cilantro leaves
• 1 lime, sliced into wedges
• 2 green onions, thinly sliced
• 2 jalapeños, sliced
• Salt and pepper to taste

Instructions:

1. In a large pot, combine chicken broth, onion, ginger, and garlic; bring to a boil.
2. Reduce heat and add chicken breasts. Simmer for 15 minutes or until cooked.
3. Remove chicken, let cool, shred and set aside.
4. Strain the broth to remove solids and add fish sauce; adjust salt and pepper.
5. Cook rice noodles according to package instructions; drain and set aside.
6. In serving bowls, divide noodles and top with shredded chicken.
7. Pour hot broth over the noodles and chicken.
8. Garnish with bean sprouts, basil, cilantro, green onions, jalapeños, and lime wedges.
9. Serve immediately.

Servings: 4

Macros per Serving: Calories: 330, Protein: 28g, Carbs: 45g, Fat: 5g

Sunday Prep Ideas: Prepare the broth ahead by simmering chicken, onion, ginger, and garlic together. Strain and store in the fridge.

Tags: healthy gluten-free low-fat

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:

• 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:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups fresh tomatoes, chopped
• 2 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk
• 1/2 cup fresh basil leaves
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and garlic, sauté until onions are translucent.
3. Stir in chopped tomatoes and cook for 5 minutes.
4. Add vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes.
5. Remove from heat, add fresh basil leaves.
6. Blend the soup using an immersion blender until smooth.
7. Stir in almond milk and season with salt and pepper.
8. Reheat gently if needed and serve warm.

Servings: 4

Macros per Serving: Calories: 150, Protein: 4g, Carbs: 20g, Fat: 6g

Sunday Prep Ideas: Chop the tomatoes, onion, and garlic, and store them in sealed containers in the fridge. Wash and dry the basil leaves and store wrapped in a paper towel inside a container. This pre-preparation will save time on the day of cooking.

Tags: healthy soup

Ingredients:

• 4 chicken breasts
• 1 cup quinoa
• 1 cucumber
• 1 cup cherry tomatoes
• 1/2 cup feta cheese
• 2 tbsp olive oil
• 1 lemon

Instructions:

1. Marinate chicken in lemon juice and olive oil.
2. Grill chicken until cooked through.
3. Cook quinoa as per package instructions.
4. Mix quinoa with chopped cucumber, tomatoes, and feta.
5. Serve grilled chicken over quinoa salad.

Servings: 4

Macros per Serving: Calories: 420, Protein: 35g, Carbs: 30g, Fat: 15g

Sunday Prep Ideas: Cook quinoa; marinate chicken; chop veggies.

Tags: high_protein picky_eater

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 cup chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 avocado, sliced
• 1/4 cup almonds, sliced
• 2 cups baby spinach
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Rinse quinoa under cold water.
2. In a saucepan, combine quinoa and water. Bring to a boil.
3. Reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
4. In a skillet, toast almonds over medium heat until lightly browned.
5. Prepare a dressing with olive oil, lemon juice, salt, and pepper.
6. In a large bowl, combine cooked quinoa, chickpeas, tomatoes, cucumber, and spinach.
7. Top with avocado slices and toasted almonds.
8. Drizzle dressing over the bowl and toss gently.
9. Serve immediately.

Servings: 4

Macros per Serving: Calories: 380, Protein: 12g, Carbs: 48g, Fat: 18g

Sunday Prep Ideas: Cook quinoa and store it in the fridge. Slice almonds and keep them in an airtight container.

Tags: healthy vegetarian quick easy

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