Weekly Meal Planner

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1/2 cup breadcrumbs
• 1/4 cup grated parmesan cheese
• 1 egg
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 2 tablespoons crumbled feta cheese

Instructions:

1. Mash chickpeas in a bowl until mostly smooth.
2. Mix in breadcrumbs, parmesan, egg, garlic, cumin, chili powder, salt, and pepper.
3. Shape into 8 small patties.
4. Heat olive oil in a pan over medium heat.
5. Cook patties for 3-4 minutes on each side until golden brown.
6. In a separate bowl, combine tomatoes, cucumber, red onion, parsley, lemon juice, and feta cheese.
7. Serve patties warm with the Mediterranean salad on the side.

Servings: 4

Macros per Serving: Calories: 350, Protein: 12g, Carbs: 45g, Fat: 14g

Sunday Prep Ideas: Prepare the chickpea mixture and shape into patties. Store in the refrigerator for up to two days before cooking.

Tags: blue_zone Mediterranean vegetarian healthy

Ingredients:

• 2 boneless chicken breasts
• 1 red bell pepper
• 1 green bell pepper
• 1 yellow onion
• 1 cup brown rice
• 2 tablespoons olive oil
• 1 avocado
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Cook brown rice according to package instructions.
2. Slice chicken breasts, bell peppers, and onion into thin strips.
3. In a large skillet, heat olive oil over medium heat. Add chicken strips and season with chili powder, cumin, garlic powder, salt, and pepper.
4. Cook chicken until golden brown and cooked through. Remove from skillet and set aside.
5. In the same skillet, add sliced bell peppers and onion. Sauté until tender.
6. Divide cooked rice among bowls, top with chicken and sautéed vegetables.
7. Garnish with sliced avocado and fresh cilantro before serving.

Servings: 4

Macros per Serving: Calories: 450, Protein: 35g, Carbs: 40g, Fat: 15g

Sunday Prep Ideas: Cook the rice and season the chicken in advance. Slice the peppers and onions. Store everything in separate containers in the fridge.

Tags: healthy mexican gluten-free

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

Ingredients:

• 2 cups cooked fava beans
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1 tablespoon fresh mint, chopped
• 1 teaspoon ground cumin
• 1/4 cup all-purpose flour
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions:

1. Mash the cooked fava beans in a bowl.
2. Add onion, garlic, parsley, mint, cumin, flour, salt, and pepper. Mix well.
3. Shape the mixture into small patties.
4. Heat olive oil in a pan over medium heat.
5. Cook the fritters for 3-4 minutes on each side until golden brown.
6. Serve warm with a side salad or yogurt dip.

Servings: 4

Macros per Serving: Calories: 180, Protein: 7g, Carbs: 24g, Fat: 6g

Sunday Prep Ideas: Cook and shell fava beans. Finely chop onion, garlic, parsley, and mint.

Tags: blue_zone vegetarian healthy

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:

• 400g chicken breast, diced
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon ginger powder
• 1 tablespoon soy sauce (or coconut aminos for keto)
• 300g cauliflower rice
• 1 red bell pepper, julienned
• 1 tablespoon fish sauce
• Juice of 1 lime
• Fresh cilantro, for garnish
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pan over medium-high heat.
2. Add diced chicken, season with garlic powder, ginger powder, salt, and pepper, then stir-fry until chicken is cooked through.
3. Stir in soy sauce and continue to cook for another minute.
4. Add julienned bell pepper and cook until tender-crisp, about 2-3 minutes.
5. Stir in cauliflower rice and fish sauce, mixing until well combined.
6. Cook for 5-7 minutes, until cauliflower rice is softened.
7. Remove from heat, stir in lime juice.
8. Serve hot, garnished with fresh cilantro.

Servings: 4

Macros per Serving: Calories: 250, Protein: 30g, Carbs: 10g, Fat: 10g

Sunday Prep Ideas: Dice the chicken and julienne the bell pepper in advance. Store them in airtight containers. Prepare cauliflower rice and keep it refrigerated.

Tags: picky_eater healthy keto

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