Weekly Meal Planner

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 lb lean ground turkey
• 1 can (15 oz) kidney beans, rinsed and drained
• 1 can (15 oz) black beans, rinsed and drained
• 1 can (15 oz) corn kernels, drained
• 1 can (15 oz) crushed tomatoes
• 1 small red bell pepper, diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 cups low-sodium chicken broth
• 1 tbsp olive oil
• 2 tsp chili powder
• 1 tsp ground cumin
• 1 tsp paprika
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and red bell pepper; sauté until softened, about 5 minutes.
3. Add minced garlic and cook for an additional minute.
4. Stir in ground turkey and cook until browned, breaking it apart with a spoon.
5. Add chili powder, cumin, paprika, salt, and pepper; stir to combine.
6. Pour in chicken broth, crushed tomatoes, kidney beans, black beans, and corn.
7. Bring to a boil, then reduce heat to low and let simmer for 30 minutes.
8. Serve warm with optional toppings like shredded cheese or a dollop of Greek yogurt.

Servings: 6

Macros per Serving: Calories: 320, Protein: 25g, Carbs: 40g, Fat: 8g

Sunday Prep Ideas: This chili can be made in bulk and stored in the refrigerator for up to 3 days. Consider chopping all veggies in advance and storing them in airtight containers. Cook the chili in advance, and reheat as needed.

Tags: healthy picky_eater

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 lean ground turkey
• 1 jar tomato sauce
• 1 zucchini
• 1 carrot
• 12 oz whole wheat spaghetti
• 2 tbsp olive oil
• 1 onion

Instructions:

1. Cook spaghetti as per package instructions.
2. Sauté onion in olive oil until soft.
3. Add ground turkey; cook until browned.
4. Stir in grated veggies; cook 5 minutes.
5. Add tomato sauce; simmer for 15 minutes.
6. Serve sauce over spaghetti.

Servings: 4

Macros per Serving: Calories: 500, Protein: 30g, Carbs: 60g, Fat: 15g

Sunday Prep Ideas: Grate zucchini and carrot; dice onion.

Tags: picky_eater high_protein

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:

• 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:

• 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