Weekly Meal Planner

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:

• 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 cooked quinoa
• 1/2 cup canned chickpeas, drained and rinsed
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 tablespoons hummus
• 1 tablespoon extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package instructions and let cool.
2. In a large bowl, combine cooled quinoa, chickpeas, cherry tomatoes, cucumber, red onion, and kalamata olives.
3. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
4. Pour dressing over the salad and toss to combine.
5. Divide salad into bowls.
6. Top each bowl with crumbled feta and a dollop of hummus.

Servings: 2

Macros per Serving: Calories: 350, Protein: 12g, Carbs: 45g, Fat: 15g

Sunday Prep Ideas: Cook quinoa and store in an airtight container in the fridge. Rinse and dry chickpeas, then store. Chop vegetables and keep them in separate containers.

Tags: healthy blue_zone vegetarian

Ingredients:

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 stalks celery, diced
• 1 zucchini, diced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 can (14 oz) diced tomatoes
• 6 cups vegetable broth
• 1 cup cooked cannellini beans
• 1 cup spinach leaves
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onion and garlic, sauté until translucent.
3. Stir in carrots and celery, cook for 5 minutes.
4. Add zucchini and green beans, cook for another 5 minutes.
5. Pour in diced tomatoes and vegetable broth, bring to a boil.
6. Reduce heat, cover, and let simmer for 20 minutes.
7. Add cannellini beans, spinach, oregano, and basil.
8. Season with salt and pepper, simmer for 5 more minutes.
9. Serve hot.

Servings: 6

Macros per Serving: Calories: 180, Protein: 6g, Carbs: 28g, Fat: 6g

Sunday Prep Ideas: Chop all the vegetables and store them in airtight containers. Cook and refrigerate the cannellini beans if using dried beans.

Tags: healthy blue_zone

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:

• 1 block firm tofu, drained and cubed
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 green onions, sliced
• 2 tablespoons sesame seeds
• 1 tablespoon honey or maple syrup
• Salt and pepper to taste

Instructions:

1. Press the tofu to remove excess water and cut into cubes.
2. In a bowl, marinate the tofu with soy sauce, garlic, and ginger. Set aside for 15 minutes.
3. Heat oil in a pan over medium heat.
4. Add marinated tofu and cook until golden brown. Remove and set aside.
5. In the same pan, add bell pepper, broccoli, and carrot. Stir-fry for 5 minutes.
6. Add the tofu back to the pan and mix with vegetables.
7. Stir in honey or maple syrup, and season with salt and pepper.
8. Garnish with green onions and sesame seeds before serving.

Servings: 4

Macros per Serving: Calories: 320, Protein: 18g, Carbs: 28g, Fat: 16g

Sunday Prep Ideas: Cube the tofu and marinate with soy sauce, garlic, and ginger on Sunday to infuse more flavor.

Tags: healthy blue_zone