Weekly Meal Planner

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 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 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:

• 1 cup lentils, rinsed
• 1/2 cup quinoa, rinsed
• 1 onion, chopped
• 2 carrots, sliced
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 tsp dried thyme
• 1/2 tsp black pepper
• Salt to taste
• 2 cups fresh spinach
• 2 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery; sauté until softened.
3. Stir in garlic and cook for another minute.
4. Add lentils, quinoa, diced tomatoes, vegetable broth, thyme, and pepper.
5. Bring to a boil, then reduce heat and let simmer for 25 minutes until lentils are cooked.
6. Add spinach during the last 5 minutes of cooking and stir until wilted.
7. Season with salt to taste before serving.

Servings: 4

Macros per Serving: Calories: 320, Protein: 18g, Carbs: 56g, Fat: 8g

Sunday Prep Ideas: Chop all vegetables ahead, rinse and store grains and legumes, and make a batch of vegetable broth to store in the fridge.

Tags: blue_zone healthy vegetarian picky_eater_friendly

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 chicken breasts
• 1 tablespoon olive oil
• 1 onion, sliced
• 3 cloves garlic, minced
• 1 inch ginger, sliced
• 4 cups chicken broth
• 1 tablespoon fish sauce
• 1 tablespoon soy sauce
• 1 tablespoon sriracha
• 200g rice noodles
• 1 cup bean sprouts
• 1 lime, cut into wedges
• 1/4 cup cilantro, chopped
• 1/4 cup basil leaves
• 1 red chili, sliced
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot and sauté onion, garlic, and ginger until fragrant.
2. Add chicken broth, fish sauce, soy sauce, and sriracha. Bring to a simmer.
3. Cook rice noodles according to package instructions. Drain and set aside.
4. Add sliced chicken breasts to the broth and simmer for 10 minutes.
5. Season the broth with salt and pepper to taste.
6. Divide rice noodles into bowls and ladle the broth with chicken over them.
7. Top with bean sprouts, lime wedges, cilantro, basil, and sliced chili.
8. Serve hot and enjoy!

Servings: 4

Macros per Serving: Calories: 350, Protein: 30g, Carbs: 45g, Fat: 8g

Sunday Prep Ideas: Cook chicken breasts ahead of time and slice. Prepare and store the broth separately. Chop herbs and keep in a sealed container.

Tags: healthy soup spicy

Ingredients:

• 1 pound white fish fillets (e.g., cod or tilapia), cut into strips
• 1 cup whole wheat breadcrumbs
• 1/2 cup panko breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 eggs, beaten
• Cooking spray

Instructions:

1. Preheat the air fryer to 400°F (200°C).
2. In a bowl, combine the breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and pepper.
3. Dip each fish strip into the beaten eggs, then coat with the breadcrumb mixture.
4. Place the fish strips in a single layer in the air fryer basket, spraying lightly with cooking spray.
5. Cook for 8-10 minutes, flipping halfway through, until crispy and golden brown.
6. Serve with a side of vegetables or a healthy dip.

Servings: 4

Macros per Serving: Calories: 300, Protein: 30g, Carbs: 25g, Fat: 10g

Sunday Prep Ideas: Prepare and bread fish strips in advance, store in an airtight container in the fridge.

Tags: picky_eater healthy