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:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 2 teaspoons taco seasoning
• 8 small corn tortillas
• 1 cup shredded lettuce
• 1/2 cup diced tomatoes
• 1/2 cup diced avocado
• 1/4 cup finely chopped cilantro
• 1 lime, cut into wedges

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Season chicken with taco seasoning and cook in skillet until fully cooked, about 6-7 minutes per side.
3. Remove chicken, let cool slightly, then shred using two forks.
4. Warm tortillas in a dry skillet or microwave.
5. Assemble tacos by adding shredded chicken to each tortilla.
6. Top with lettuce, tomatoes, avocado, and cilantro.
7. Serve with lime wedges on the side.

Servings: 4

Macros per Serving: Calories: 320, Protein: 28g, Carbs: 30g, Fat: 10g

Sunday Prep Ideas: Cook and shred the chicken ahead of time and store in the refrigerator for easy assembly during the week.

Tags: healthy tacos

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 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:

• 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 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:

• 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