Weekly Meal Planner

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 lb chicken breast, cut into bite-sized pieces
• 2 tbsp honey
• 3 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tbsp olive oil
• 1 tsp onion powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp sesame seeds (optional)
• Chopped green onions for garnish (optional)

Instructions:

1. In a bowl, mix honey, garlic, soy sauce, olive oil, onion powder, salt, and pepper.
2. Add chicken pieces to the bowl and mix until well-coated.
3. Preheat the air fryer to 375°F (190°C).
4. Place chicken pieces in a single layer in the air fryer basket.
5. Cook for 10-12 minutes, turning halfway, until golden brown and cooked through.
6. Sprinkle sesame seeds and garnish with green onions before serving.

Servings: 4

Macros per Serving: Calories: 250, Protein: 30g, Carbs: 15g, Fat: 8g

Sunday Prep Ideas: Marinate the chicken in honey, garlic, soy sauce, and olive oil a day before. Store in the refrigerator for enhanced flavor.

Tags: picky_eater healthy easy chicken air fryer

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 tilapia fillets, cut into bite-sized pieces
• 1 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 2 eggs, beaten
• Olive oil spray

Instructions:

1. Preheat air fryer to 400°F (200°C).
2. In a bowl, mix breadcrumbs, Parmesan, garlic powder, onion powder, paprika, salt, and pepper.
3. Dip each piece of tilapia into the beaten eggs, then coat with breadcrumb mixture.
4. Spray coated fish pieces lightly with olive oil.
5. Place fish pieces in the air fryer basket in a single layer.
6. Cook for 8-10 minutes or until golden brown and crispy.
7. Serve warm with your choice of dipping sauce.

Servings: 4

Macros per Serving: Calories: 280, Protein: 32g, Carbs: 18g, Fat: 9g

Sunday Prep Ideas: Cut tilapia into bite-sized pieces and store in airtight container. Mix dry ingredients and store in a jar. Beat eggs and keep refrigerated.

Tags: picky_eater healthy

Ingredients:

• 2 cups cooked fava beans
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1 tablespoon fresh mint, chopped
• 1 teaspoon ground cumin
• 1/4 cup all-purpose flour
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions:

1. Mash the cooked fava beans in a bowl.
2. Add onion, garlic, parsley, mint, cumin, flour, salt, and pepper. Mix well.
3. Shape the mixture into small patties.
4. Heat olive oil in a pan over medium heat.
5. Cook the fritters for 3-4 minutes on each side until golden brown.
6. Serve warm with a side salad or yogurt dip.

Servings: 4

Macros per Serving: Calories: 180, Protein: 7g, Carbs: 24g, Fat: 6g

Sunday Prep Ideas: Cook and shell fava beans. Finely chop onion, garlic, parsley, and mint.

Tags: blue_zone vegetarian healthy

Ingredients:

• 1 lb boneless, skinless chicken breast
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 cup unsweetened coconut milk
• 1 cup low-sodium chicken broth
• 1 medium carrot, diced
• 1 red bell pepper, diced
• 1 cup frozen peas
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Cut the chicken into small cubes.
2. Heat olive oil in a large pan over medium heat.
3. Add onion and garlic, sauté until soft.
4. Stir in curry powder, cooking until fragrant.
5. Add chicken and cook until browned on all sides.
6. Pour in coconut milk and chicken broth, stirring well.
7. Add carrots and bell pepper, simmer for 10 minutes.
8. Mix in frozen peas, cooking until heated through.
9. Season with salt and pepper.
10. Garnish with fresh cilantro before serving.

Servings: 4

Macros per Serving: Calories: 320, Protein: 27g, Carbs: 18g, Fat: 15g

Sunday Prep Ideas: Dice the vegetables and store them in airtight containers. Cut the chicken into small cubes and marinate in a little curry powder and olive oil for enhanced flavor.

Tags: healthy picky_eater

Ingredients:

• 1 lb chicken breast, diced
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp chili powder
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp salt
• 8 small corn tortillas
• 1 cup shredded lettuce
• 1 cup diced tomatoes
• 1/2 cup shredded cheese (optional)
• 1/4 cup salsa
• 1/4 cup Greek yogurt

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add diced chicken and cook until browned, about 5-7 minutes.
3. Mix in cumin, chili powder, garlic powder, onion powder, and salt.
4. Warm corn tortillas in a dry skillet or microwave.
5. Fill each tortilla with cooked chicken.
6. Top with lettuce, tomatoes, cheese, and salsa.
7. Serve with a dollop of Greek yogurt on top.

Servings: 4

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

Sunday Prep Ideas: Dice the chicken and mix with spices the day before. Store in the fridge for easy cooking.

Tags: healthy picky_eater mexican tacos