Weekly Meal Planner

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 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:

• 1 block firm tofu, drained and cubed
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 green onions, sliced
• 2 tablespoons sesame seeds
• 1 tablespoon honey or maple syrup
• Salt and pepper to taste

Instructions:

1. Press the tofu to remove excess water and cut into cubes.
2. In a bowl, marinate the tofu with soy sauce, garlic, and ginger. Set aside for 15 minutes.
3. Heat oil in a pan over medium heat.
4. Add marinated tofu and cook until golden brown. Remove and set aside.
5. In the same pan, add bell pepper, broccoli, and carrot. Stir-fry for 5 minutes.
6. Add the tofu back to the pan and mix with vegetables.
7. Stir in honey or maple syrup, and season with salt and pepper.
8. Garnish with green onions and sesame seeds before serving.

Servings: 4

Macros per Serving: Calories: 320, Protein: 18g, Carbs: 28g, Fat: 16g

Sunday Prep Ideas: Cube the tofu and marinate with soy sauce, garlic, and ginger on Sunday to infuse more flavor.

Tags: healthy blue_zone

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

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

Ingredients:

• 1 lb chicken breast, diced
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp chili powder
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp salt
• 8 small corn tortillas
• 1 cup shredded lettuce
• 1 cup diced tomatoes
• 1/2 cup shredded cheese (optional)
• 1/4 cup salsa
• 1/4 cup Greek yogurt

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add diced chicken and cook until browned, about 5-7 minutes.
3. Mix in cumin, chili powder, garlic powder, onion powder, and salt.
4. Warm corn tortillas in a dry skillet or microwave.
5. Fill each tortilla with cooked chicken.
6. Top with lettuce, tomatoes, cheese, and salsa.
7. Serve with a dollop of Greek yogurt on top.

Servings: 4

Macros per Serving: Calories: 350, Protein: 30g, Carbs: 30g, Fat: 12g

Sunday Prep Ideas: Dice the chicken and mix with spices the day before. Store in the fridge for easy cooking.

Tags: healthy picky_eater mexican tacos

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