Weekly Meal Planner

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

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 tablespoons coconut oil
• 1 pound boneless, skinless chicken thighs, chopped
• 4 cups chicken broth
• 1 can (14 oz) coconut milk
• 2 tablespoons red curry paste
• 1 tablespoon fish sauce
• 1 tablespoon lime juice
• 1 red bell pepper, sliced
• 1 cup shiitake mushrooms, sliced
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
• 1/4 cup fresh cilantro, chopped
• Salt and pepper to taste

Instructions:

1. Heat coconut oil in a large pot over medium heat.
2. Add chicken and cook until browned.
3. Stir in red curry paste, garlic, and ginger; cook for another minute.
4. Pour in chicken broth and coconut milk; bring to a simmer.
5. Add bell pepper and mushrooms; cook until vegetables are tender.
6. Stir in fish sauce and lime juice.
7. Season with salt and pepper to taste.
8. Garnish with fresh cilantro before serving.

Servings: 4

Macros per Serving: Calories: 450, Protein: 30g, Carbs: 10g, Fat: 35g

Sunday Prep Ideas: Chop chicken and vegetables in advance. Store them separately in airtight containers. Pre-measure coconut milk and chicken broth for easy access.

Tags: healthy keto thai-inspired soup

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:

• 4 large eggs
• 2 tablespoons heavy cream
• 1 cup fresh spinach, chopped
• 1/2 cup shredded cheddar cheese
• 2 tablespoons butter
• Salt and pepper to taste

Instructions:

1. Whisk eggs with heavy cream in a bowl; season with salt and pepper.
2. Melt 1 tablespoon of butter in a non-stick skillet over medium heat.
3. Sauté spinach in the skillet until wilted; remove and set aside.
4. Add the remaining butter to the skillet; pour in the egg mixture.
5. Cook until edges begin to set, then gently lift edges occasionally to let uncooked eggs flow underneath.
6. Once the center is nearly set, sprinkle cheese and spinach over one half of the omelette.
7. Fold the omelette in half and cook for another minute to melt the cheese.
8. Slide onto a plate and serve warm.

Servings: 2

Macros per Serving: Calories: 320, Protein: 20g, Carbs: 3g, Fat: 26g

Sunday Prep Ideas: Chop spinach and store in an airtight container; shred cheese and keep refrigerated.

Tags: keto low-carb breakfast

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 red bell pepper, chopped
• 1 cup corn kernels (fresh or frozen)
• 1 can (15 oz) black beans, drained and rinsed
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 avocado, diced
• 1/4 cup fresh cilantro, chopped
• Lime wedges for serving

Instructions:

1. Rinse quinoa under cold water.
2. In a pot, bring quinoa and water to a boil.
3. Reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
4. In a skillet, heat olive oil over medium heat.
5. Sauté onion and red bell pepper for 5 minutes until softened.
6. Add corn, black beans, cumin, garlic powder, salt, and pepper.
7. Cook for another 3 minutes, stirring occasionally.
8. Fluff quinoa with a fork and add it to the skillet. Mix well.
9. Top with diced avocado and cilantro.
10. Serve with lime wedges on the side.

Servings: 4

Macros per Serving: Calories: 350, Protein: 12g, Carbs: 55g, Fat: 10g

Sunday Prep Ideas: Cook the quinoa in advance and store it in the fridge. Chop the vegetables and store them in airtight containers until ready to cook.

Tags: healthy picky_eater mexican

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 2 red bell peppers, halved and seeded
• 1 onion, chopped
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 teaspoon thyme
• 1 teaspoon smoked paprika
• 1/2 cup coconut milk

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss squash cubes and red pepper halves with olive oil, salt, and pepper.
3. Place on a baking sheet and roast for 25-30 minutes until tender.
4. In a large pot, sauté onion and garlic in olive oil over medium heat until translucent.
5. Add roasted squash, red peppers, vegetable broth, thyme, and smoked paprika.
6. Bring to a simmer and cook for 10 minutes.
7. Use an immersion blender to puree the soup until smooth.
8. Stir in coconut milk and adjust seasoning with salt and pepper.
9. Serve hot and enjoy.

Servings: 4

Macros per Serving: Calories: 180, Protein: 3g, Carbs: 25g, Fat: 8g

Sunday Prep Ideas: Roast the squash and red peppers in advance and store in the fridge to save time on busy days.

Tags: blue_zone vegan gluten_free dairy_free healthy