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 tilapia fillets, cut into bite-sized pieces
• 1 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 2 eggs, beaten
• Olive oil spray

Instructions:

1. Preheat air fryer to 400°F (200°C).
2. In a bowl, mix breadcrumbs, Parmesan, garlic powder, onion powder, paprika, salt, and pepper.
3. Dip each piece of tilapia into the beaten eggs, then coat with breadcrumb mixture.
4. Spray coated fish pieces lightly with olive oil.
5. Place fish pieces in the air fryer basket in a single layer.
6. Cook for 8-10 minutes or until golden brown and crispy.
7. Serve warm with your choice of dipping sauce.

Servings: 4

Macros per Serving: Calories: 280, Protein: 32g, Carbs: 18g, Fat: 9g

Sunday Prep Ideas: Cut tilapia into bite-sized pieces and store in airtight container. Mix dry ingredients and store in a jar. Beat eggs and keep refrigerated.

Tags: picky_eater healthy

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

Ingredients:

• 1 lb boneless, skinless chicken breast
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 cup unsweetened coconut milk
• 1 cup low-sodium chicken broth
• 1 medium carrot, diced
• 1 red bell pepper, diced
• 1 cup frozen peas
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Cut the chicken into small cubes.
2. Heat olive oil in a large pan over medium heat.
3. Add onion and garlic, sauté until soft.
4. Stir in curry powder, cooking until fragrant.
5. Add chicken and cook until browned on all sides.
6. Pour in coconut milk and chicken broth, stirring well.
7. Add carrots and bell pepper, simmer for 10 minutes.
8. Mix in frozen peas, cooking until heated through.
9. Season with salt and pepper.
10. Garnish with fresh cilantro before serving.

Servings: 4

Macros per Serving: Calories: 320, Protein: 27g, Carbs: 18g, Fat: 15g

Sunday Prep Ideas: Dice the vegetables and store them in airtight containers. Cut the chicken into small cubes and marinate in a little curry powder and olive oil for enhanced flavor.

Tags: healthy picky_eater

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:

• 1 cup dry lentils, rinsed
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 8 small whole-grain taco shells
• 1 cup shredded cheese (cheddar or mozzarella)
• 1 cup shredded lettuce
• 1 cup diced tomatoes
• 1 avocado, sliced
• 1/4 cup Greek yogurt

Instructions:

1. Cook lentils in vegetable broth over medium heat until tender, about 20 minutes.
2. In a pan, heat olive oil and sauté onion and garlic until soft.
3. Add cooked lentils to the pan and stir in cumin, paprika, salt, and pepper.
4. Fill taco shells with lentil mixture and top with cheese, lettuce, tomatoes, avocado, and a dollop of Greek yogurt.
5. Serve immediately and enjoy!

Servings: 4

Macros per Serving: Calories: 350, Protein: 18g, Carbs: 50g, Fat: 10g

Sunday Prep Ideas: Cook the lentils in advance and store them in the fridge. Dice all vegetables and store them in airtight containers.

Tags: picky_eater healthy

Ingredients:

• 1 can black beans, drained and rinsed
• 1 cup shredded cheddar cheese
• 4 whole wheat tortillas
• 1/2 cup corn kernels
• 1 red bell pepper, diced
• 1 tablespoon olive oil
• 1 teaspoon cumin
• Salt and pepper to taste
• Salsa for serving (optional)

Instructions:

1. In a pan, heat olive oil over medium heat and sauté diced bell pepper for 3-4 minutes.
2. Add corn and black beans to the pan, season with cumin, salt, and pepper, and cook for another 2 minutes.
3. Spread the bean mixture over one half of each tortilla, sprinkle with cheese, and fold the other half over.
4. Heat a clean pan over medium heat, place the folded quesadillas and cook for 2-3 minutes on each side until tortillas are crispy and cheese is melted.
5. Cut the quesadillas into wedges and serve with salsa if desired.

Servings: 4

Macros per Serving: Calories: 350, Protein: 15g, Carbs: 45g, Fat: 12g

Sunday Prep Ideas: Cook the black beans with cumin, salt, and pepper in advance. Chop the bell pepper and store in the fridge.

Tags: picky_eater healthy