Weekly Meal Planner

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:

• 2 boneless skinless chicken breasts
• 8 cups chicken broth, low-sodium
• 1 onion, sliced
• 2-inch piece of ginger, sliced
• 4 garlic cloves, sliced
• 2 tablespoons fish sauce
• 200g rice noodles
• 1 cup bean sprouts
• 1 cup fresh basil leaves
• 1 cup fresh cilantro leaves
• 1 lime, sliced into wedges
• 2 green onions, thinly sliced
• 2 jalapeños, sliced
• Salt and pepper to taste

Instructions:

1. In a large pot, combine chicken broth, onion, ginger, and garlic; bring to a boil.
2. Reduce heat and add chicken breasts. Simmer for 15 minutes or until cooked.
3. Remove chicken, let cool, shred and set aside.
4. Strain the broth to remove solids and add fish sauce; adjust salt and pepper.
5. Cook rice noodles according to package instructions; drain and set aside.
6. In serving bowls, divide noodles and top with shredded chicken.
7. Pour hot broth over the noodles and chicken.
8. Garnish with bean sprouts, basil, cilantro, green onions, jalapeños, and lime wedges.
9. Serve immediately.

Servings: 4

Macros per Serving: Calories: 330, Protein: 28g, Carbs: 45g, Fat: 5g

Sunday Prep Ideas: Prepare the broth ahead by simmering chicken, onion, ginger, and garlic together. Strain and store in the fridge.

Tags: healthy gluten-free low-fat

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 cup chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 avocado, sliced
• 1/4 cup almonds, sliced
• 2 cups baby spinach
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Rinse quinoa under cold water.
2. In a saucepan, combine quinoa and water. Bring to a boil.
3. Reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
4. In a skillet, toast almonds over medium heat until lightly browned.
5. Prepare a dressing with olive oil, lemon juice, salt, and pepper.
6. In a large bowl, combine cooked quinoa, chickpeas, tomatoes, cucumber, and spinach.
7. Top with avocado slices and toasted almonds.
8. Drizzle dressing over the bowl and toss gently.
9. Serve immediately.

Servings: 4

Macros per Serving: Calories: 380, Protein: 12g, Carbs: 48g, Fat: 18g

Sunday Prep Ideas: Cook quinoa and store it in the fridge. Slice almonds and keep them in an airtight container.

Tags: healthy vegetarian quick easy

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 boneless, skinless chicken breasts
• 1 cup quinoa
• 2 cups mixed greens
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1/2 cup shredded carrots
• 1/4 cup hummus
• 2 tablespoons olive oil
• 1 lemon
• Salt and pepper to taste
• 1 teaspoon paprika

Instructions:

1. Grill chicken breasts with olive oil, paprika, salt, and pepper until fully cooked.
2. Cook quinoa according to package instructions.
3. In a bowl, combine mixed greens, quinoa, and sliced cucumbers.
4. Top with grilled chicken, avocado slices, cherry tomatoes, and shredded carrots.
5. Add a dollop of hummus on the side.
6. Drizzle with olive oil and squeeze fresh lemon juice over the bowl.
7. Season with additional salt and pepper if desired.

Servings: 4

Macros per Serving: Calories: 450, Protein: 35g, Carbs: 40g, Fat: 18g

Sunday Prep Ideas: Grill the chicken and cook the quinoa in advance to reduce the prep time during the week.

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:

• 2 medium sweet potatoes
• 1 lb boneless, skinless chicken breast
• 1 cup breadcrumbs
• 1/2 cup grated Parmesan cheese
• 2 large eggs
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Olive oil spray

Instructions:

1. Preheat oven to 400°F (200°C).
2. Peel and cut sweet potatoes into cubes, boil until tender, mash and set aside.
3. Cut chicken breast into nugget-sized pieces.
4. In a bowl, mix breadcrumbs, Parmesan, garlic powder, onion powder, paprika, salt, and pepper.
5. Beat eggs in another bowl.
6. Dip chicken pieces into egg, then coat with breadcrumb mixture, and place on a baking sheet.
7. Lightly spray nuggets with olive oil.
8. Bake for 20-25 minutes until golden and cooked through.
9. Serve nuggets alongside mashed sweet potatoes.

Servings: 4

Macros per Serving: Calories: 350, Protein: 28g, Carbs: 36g, Fat: 10g

Sunday Prep Ideas: Peel and cube sweet potatoes in advance; boil until tender and store in the fridge. Cut chicken into nugget-sized pieces and keep refrigerated. Prepare breadcrumb mixture with seasonings in advance.

Tags: picky_eater healthy