Weekly Meal Planner

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1/2 teaspoon turmeric
• 1/2 teaspoon garam masala
• 1/4 teaspoon salt
• 1 cup crushed tomatoes
• 1/2 cup plain Greek yogurt
• 1/4 cup heavy cream
• 2 tablespoons fresh cilantro, chopped

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add onion and sauté until translucent.
3. Stir in garlic and ginger, cooking for an additional minute.
4. Add cumin, coriander, paprika, turmeric, garam masala, and salt. Cook for 2 minutes until fragrant.
5. Add the chicken pieces and cook until they are browned on the outside.
6. Stir in crushed tomatoes and bring to a simmer.
7. Reduce heat to low, cover, and cook for 15 minutes until chicken is cooked through.
8. Stir in Greek yogurt and heavy cream, cooking for an additional 5 minutes.
9. Garnish with chopped cilantro before serving.

Servings: 4

Macros per Serving: Calories: 350, Protein: 30g, Carbs: 20g, Fat: 15g

Sunday Prep Ideas: Cut the chicken and chop the onion and cilantro ahead of time. Measure out spices and store them together in a small container.

Tags: healthy picky_eater

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:

• 2 cups whole wheat flour
• 1 tablespoon olive oil
• 1 teaspoon salt
• 1 tablespoon honey
• 1 packet active dry yeast
• 3/4 cup warm water
• 1/2 cup tomato sauce
• 1 cup shredded mozzarella cheese
• 1/2 cup sliced bell peppers
• 1/2 cup sliced mushrooms
• 1/4 cup chopped baby spinach
• 1 teaspoon dried oregano

Instructions:

1. In a bowl, mix warm water, honey, and yeast. Let it sit for 5 minutes until foamy.
2. Add flour, olive oil, and salt to the yeast mixture. Knead into a smooth dough.
3. Cover the dough and let it rise in a warm place for about an hour.
4. Preheat the oven to 450°F (230°C).
5. Roll out the dough on a floured surface to your preferred thickness.
6. Spread tomato sauce evenly over the rolled-out dough.
7. Sprinkle mozzarella cheese and layer with bell peppers, mushrooms, and spinach.
8. Sprinkle oregano on top and bake in the oven for 12-15 minutes.
9. Let the pizza cool for a few minutes before slicing and serving.

Servings: 4

Macros per Serving: Calories: 300, Protein: 15g, Carbs: 45g, Fat: 8g

Sunday Prep Ideas: Prepare the dough on Sunday and refrigerate it. Pre-chop veggies to save time during assembly.

Tags: picky_eater healthy

Ingredients:

• 1 block firm tofu, drained and cubed
• 1 tablespoon olive oil
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, julienned
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon honey
• 1 teaspoon sesame oil
• 1 clove garlic, minced
• 1 teaspoon grated ginger
• 1 tablespoon sesame seeds

Instructions:

1. Press tofu for at least 15 minutes to remove excess moisture, then cube.
2. Heat olive oil in a large pan over medium heat.
3. Add tofu cubes and sauté until golden and crisp on all sides.
4. Remove tofu from pan and set aside.
5. In the same pan, add broccoli, bell pepper, and carrot; stir-fry until tender-crisp.
6. Mix soy sauce, honey, sesame oil, garlic, and ginger in a small bowl.
7. Return tofu to the pan and pour sauce over the mixture.
8. Stir well to coat everything in the sauce and heat through.
9. Sprinkle with sesame seeds before serving.

Servings: 4

Macros per Serving: Calories: 250, Protein: 15g, Carbs: 20g, Fat: 12g

Sunday Prep Ideas: Cube the tofu and chop all vegetables ahead of time; store in airtight containers in the fridge for up to 2 days.

Tags: healthy blue_zone

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 cup green lentils, rinsed
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon thyme
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 teaspoon lemon juice
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onions, carrots, and celery and sauté for about 5 minutes until softened.
3. Stir in garlic, cumin, and thyme and cook for another minute.
4. Add lentils, diced tomatoes, and vegetable broth.
5. Bring to a boil, then reduce the heat and let simmer for 25-30 minutes until lentils are tender.
6. Season with salt, pepper, and lemon juice.
7. Garnish with fresh parsley before serving.

Servings: 6

Macros per Serving: Calories: 210, Protein: 12g, Carbs: 35g, Fat: 5g

Sunday Prep Ideas: Chop vegetables and measure out spices. Store in airtight containers to easily add to the soup on cooking day.

Tags: healthy soup

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