Create a meal prep recipe for my grandma and grandpa they are in there 60s and need all of their nutrients to be healthy and also tasty recipes that are heart healthy and help lower a1c

Here’s a meal prep recipe that is not only heart-healthy and nutritious but also designed to help lower A1C levels. This recipe features lean proteins, whole grains, plenty of vegetables, healthy fats, and is low in added sugars and processed ingredients. ### Heart-Healthy Quinoa & Vegetable Bowl with Grilled Chicken **Servings**: 4 #### Ingredients **For the Grilled Chicken:** - 1 lb (about 4 pieces) boneless, skinless chicken breasts - 2 tablespoons olive oil - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1 teaspoon smoked paprika - Salt and pepper to taste - Juice of 1 lemon **For the Quinoa & Veggies:** - 1 cup quinoa, rinsed well - 2 cups low-sodium chicken broth (or vegetable broth) - 2 cups broccoli florets - 1 red bell pepper, diced - 1 zucchini, diced - 1 cup cherry tomatoes, halved - 1 cup cooked chickpeas (canned, rinsed and drained) - 1 tablespoon olive oil - Salt and pepper to taste - 1 teaspoon dried Italian herbs (basil, oregano, thyme) **For the Avocado Dressing:** - 1 ripe avocado - 1 tablespoon lemon juice - 1 small garlic clove, minced - 1/4 cup water (more if needed for consistency) - Salt and pepper to taste #### Instructions 1. **Marinate the Chicken:** - In a mixing bowl, combine olive oil, garlic powder, onion powder, paprika, salt, pepper, and lemon juice. - Add the chicken breasts and toss to coat. Allow marinating for at least 30 minutes (or overnight for more flavor). 2. **Cook the Quinoa:** - In a medium saucepan, bring chicken broth to a boil. Add rinsed quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until quinoa is fluffy and liquid is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork. 3. **Prepare the Vegetables:** - Preheat the oven to 400°F (200°C). - On a large baking sheet, toss broccoli, bell pepper, zucchini, cherry tomatoes, and chickpeas with olive oil, salt, pepper, and Italian herbs. - Spread in an even layer and roast for 20-25 minutes, or until vegetables are tender and slightly caramelized. 4. **Grill the Chicken:** - Heat a grill pan or outdoor grill over medium-high heat. - Cook the marinated chicken breasts for about 6-7 minutes on each side or until fully cooked (internal temperature reaches 165°F/75°C). Remove and let rest before slicing. 5. **Make the Avocado Dressing:** - In a blender, combine the avocado, lemon juice, minced garlic, and water. Blend until smooth, adding more water if needed to reach your desired consistency. Season with salt and pepper to taste. 6. **Assemble the Bowls:** - Divide the cooked quinoa equally among four meal prep containers. - Top with roasted vegetables and sliced grilled chicken. - Drizzle with avocado dressing just before serving. 7. **Storage:** - Seal the containers and store in the refrigerator for up to 4 days. Reheat the quinoa, chicken, and veggies in the microwave as needed and add the dressing just before consuming. ### Nutritional Benefits - **Quinoa** is a complete protein, rich in fiber, and helps stabilize blood sugar. - **Chicken** is a lean protein source that aids in muscle maintenance and satiety. - **Chickpeas** provide fiber and help regulate blood sugar levels, promoting heart health. - **Avocado** is high in healthy fats and fiber, which can improve heart health and support blood sugar control. - **Vegetables** are packed with vitamins, minerals, and antioxidants, providing a variety of essential nutrients. ### Tips - Feel free to swap or add any veggies your grandparents like. - Ensure that any ingredients used (like dressings or pre-packaged items) are low in sodium and added sugars. This meal prep is not only nutritious and heart-healthy, but it also has a delightful variety of flavors and textures that your grandparents will enjoy!