Weekly Meal Planner

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:

• 2 cups cooked chickpeas (or 1 can, drained and rinsed)
• 2 cups fresh spinach leaves
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 inch piece of ginger, grated
• 1 can coconut milk
• 2 tbsp curry powder
• 1 tbsp olive oil
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Heat olive oil in a large pan over medium heat.
2. Add chopped onion and sauté until translucent.
3. Stir in garlic and ginger, cooking for 1 minute.
4. Add curry powder and mix well, allowing the spices to bloom.
5. Pour in coconut milk, stir, and bring to a gentle simmer.
6. Add chickpeas to the pan and cook for 10 minutes, letting flavors meld.
7. Stir in spinach leaves and cook until wilted.
8. Season with salt to taste.
9. Garnish with fresh coriander leaves before serving.

Servings: 4

Macros per Serving: Calories: 320, Protein: 10g, Carbs: 35g, Fat: 16g

Sunday Prep Ideas: Cook the chickpeas in advance, chop the onion, and clean the spinach to save time on busy weekdays.

Tags: healthy blue_zone

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup kalamata olives, pitted and sliced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, and parsley.
2. In a small bowl or jar, whisk together olive oil, lemon juice, salt, and pepper.
3. Pour dressing over the salad and toss until well combined.
4. Chill in the refrigerator for 30 minutes before serving for best flavor.

Servings: 4

Macros per Serving: Calories: 210, Protein: 8g, Carbs: 30g, Fat: 8g

Sunday Prep Ideas: Chop vegetables and mix dressing ingredients in a jar for easy assembly when needed.

Tags: blue_zone healthy vegan gluten_free

Ingredients:

• 1 can black beans, drained and rinsed
• 1 cup shredded cheddar cheese
• 4 whole wheat tortillas
• 1/2 cup corn kernels
• 1 red bell pepper, diced
• 1 tablespoon olive oil
• 1 teaspoon cumin
• Salt and pepper to taste
• Salsa for serving (optional)

Instructions:

1. In a pan, heat olive oil over medium heat and sauté diced bell pepper for 3-4 minutes.
2. Add corn and black beans to the pan, season with cumin, salt, and pepper, and cook for another 2 minutes.
3. Spread the bean mixture over one half of each tortilla, sprinkle with cheese, and fold the other half over.
4. Heat a clean pan over medium heat, place the folded quesadillas and cook for 2-3 minutes on each side until tortillas are crispy and cheese is melted.
5. Cut the quesadillas into wedges and serve with salsa if desired.

Servings: 4

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

Sunday Prep Ideas: Cook the black beans with cumin, salt, and pepper in advance. Chop the bell pepper and store in the fridge.

Tags: picky_eater healthy

Ingredients:

• 1 cup dry lentils, rinsed
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 8 small whole-grain taco shells
• 1 cup shredded cheese (cheddar or mozzarella)
• 1 cup shredded lettuce
• 1 cup diced tomatoes
• 1 avocado, sliced
• 1/4 cup Greek yogurt

Instructions:

1. Cook lentils in vegetable broth over medium heat until tender, about 20 minutes.
2. In a pan, heat olive oil and sauté onion and garlic until soft.
3. Add cooked lentils to the pan and stir in cumin, paprika, salt, and pepper.
4. Fill taco shells with lentil mixture and top with cheese, lettuce, tomatoes, avocado, and a dollop of Greek yogurt.
5. Serve immediately and enjoy!

Servings: 4

Macros per Serving: Calories: 350, Protein: 18g, Carbs: 50g, Fat: 10g

Sunday Prep Ideas: Cook the lentils in advance and store them in the fridge. Dice all vegetables and store them in airtight containers.

Tags: picky_eater healthy

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 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