Weekly Meal Planner

Ingredients:

• 1 lb chicken breast, cut into bite-sized pieces
• 1 tbsp olive oil
• 1 tbsp soy sauce
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tbsp sesame seeds
• 2 green onions, chopped

Instructions:

1. Preheat the air fryer to 380°F (190°C).
2. Place marinated chicken pieces in a single layer in the air fryer basket.
3. Cook for 10-12 minutes, shaking the basket halfway through, until the chicken is cooked through and golden brown.
4. In a small bowl, mix together honey and rice vinegar.
5. Drizzle the honey-vinegar glaze over the cooked chicken and toss to coat.
6. Garnish with sesame seeds and chopped green onions before serving.

Servings: 4

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

Sunday Prep Ideas: Marinate the chicken pieces in a mixture of olive oil, soy sauce, smoked paprika, and garlic powder. Store in an airtight container in the refrigerator.

Tags: picky_eater healthy easy chicken asian influence

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:

• 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:

• 1 lb lean ground turkey
• 1 jar tomato sauce
• 1 zucchini
• 1 carrot
• 12 oz whole wheat spaghetti
• 2 tbsp olive oil
• 1 onion

Instructions:

1. Cook spaghetti as per package instructions.
2. Sauté onion in olive oil until soft.
3. Add ground turkey; cook until browned.
4. Stir in grated veggies; cook 5 minutes.
5. Add tomato sauce; simmer for 15 minutes.
6. Serve sauce over spaghetti.

Servings: 4

Macros per Serving: Calories: 500, Protein: 30g, Carbs: 60g, Fat: 15g

Sunday Prep Ideas: Grate zucchini and carrot; dice onion.

Tags: picky_eater high_protein

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

Ingredients:

• 4 boneless chicken thighs
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 cups broccoli florets
• 1 cup baby carrots
• 1 bell pepper, sliced
• 1 tablespoon lemon juice

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place chicken thighs in a baking dish.
3. Sprinkle with garlic powder, paprika, salt, and pepper.
4. Arrange broccoli, carrots, and bell pepper around the chicken.
5. Drizzle with olive oil and lemon juice.
6. Bake for 25-30 minutes or until chicken is fully cooked.
7. Serve warm and enjoy.

Servings: 4

Macros per Serving: Calories: 350, Protein: 30g, Carbs: 12g, Fat: 20g

Sunday Prep Ideas: Marinate chicken thighs with olive oil, garlic powder, paprika, salt, and pepper. Chop vegetables and store them in airtight containers.

Tags: picky_eater healthy easy

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