4 Healthy Meals for the Week High-Protein, Easy, and Family-Approved

For the Chicken Marinade:

• 4 boneless, skinless chicken breasts (cut into strips)
• 1 cup plain yogurt
• 1 medium onion, chopped
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried thyme
• 1 tsp paprika
• ½ tsp turmeric
• ½ tsp ground cumin
• ½ tsp black pepper
• 1 tsp salt
• Juice of 1 lemon
• 1 tbsp olive oil

For the Air-Fried Potatoes:

• 4 medium potatoes (cubed)
• 1 tbsp olive oil
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp turmeric
• ½ tsp paprika
• Salt & pepper to taste

1. Mix yogurt, spices, lemon, oil, and chopped onion in a bowl to create marinade.
2. Add chicken strips, coat well, cover, and marinate for at least 30 minutes in the fridge.
3. Cook chicken on a hot grill pan or skillet for 6–8 minutes per side until charred and cooked through.
4. Toss cubed potatoes with oil and spices. Air-fry at 400°F (200°C) for 15–18 minutes until crispy.
5. Serve together with a dollop of yogurt or tahini sauce.

Chicken & Veggies:

• 4 boneless, skinless chicken breasts (sliced)
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• Salt & pepper to taste
• 1 tbsp avocado oil
• 1 red bell pepper, sliced
• 1 orange bell pepper, sliced
• 1 medium onion, sliced
• Juice of ½ lemon

Couscous

• 1 cup couscous
• 1 cup water
• Pinch of salt

Toppings:

• ½ cup plain Greek yogurt
• 2 tbsp fresh parsley, chopped

1. Season chicken with spices. Cook in avocado oil for 6–7 minutes per side until golden and cooked.
2. In the same pan, sauté sliced peppers and onion until soft. Add lemon juice.
3. Boil 1 cup of water, stir in couscous, cover and let sit for 5 minutes. Fluff with fork.
4. Plate chicken, veggies, and couscous. Top with yogurt and parsley.

Meat Sauce:

• 1 medium onion, minced
• ½ tbsp avocado oil or nonstick spray
• 2 garlic cloves, minced
• 500g lean ground beef (90% lean or higher)
• 1 tsp garlic powder
• 1 tsp onion powder
• Salt & pepper to taste
• 2 tbsp tomato paste
• 1 cup vegetable stock
• ¼ cup sun-dried tomatoes, chopped

Pasta:

• 300g rigatoni pasta (about 3 cups dry)
• Salt for pasta water

1. Sauté onion in a pan until soft. Add oil and garlic. Cook for 1 minute.
2. Add ground beef and cook until browned. Season with garlic powder, onion powder, salt, and pepper.
3. Stir in tomato paste, vegetable stock, and sun-dried tomatoes. Simmer until thick.
4. Cook pasta according to package instructions. Drain.
5. Toss pasta into meat sauce and mix well. Serve hot.

Apple Topping:

• 2 medium apples, peeled and chopped
• 2 tbsp maple syrup
• 1 tsp ground cinnamon
• Pinch of salt

Oat Base:

• 2 cups rolled oats
• 2 cups unsweetened almond milk
• 4 tbsp natural peanut butter
• 2 tbsp chia seeds
• 1 tsp cinnamon

1. Cook apples in a pan with maple syrup, cinnamon, and a pinch of salt. Simmer 5–10 minutes until soft.
2. In a bowl, mix oats, almond milk, peanut butter, chia seeds, and cinnamon.
3. Layer oat mix into jars or bowls, then top with the warm apples.
4. Store in fridge or eat warm