A Weekly Meal Plan

Why Meal Planning?

• Saves time

• Reduces stress

• Ensures balanced nutrition

  
  

A Week of Healthy Meals:

Monday:

• Breakfast: Yogurt parfait + berries + chia seeds

• Lunch: Mediterranean chickpea salad

• Dinner: Grilled salmon + quinoa + asparagus

  
  

Tuesday:

• Breakfast: Avocado toast

• Lunch: Veggie quinoa bowl + tahini dressing

• Dinner: Stir-fried tofu + brown rice

  
  

Wednesday:

• Breakfast: Spinach smoothie bowl

• Lunch: Chicken wrap + Greek yogurt dressing

• Dinner: Spaghetti squash + tomato basil sauce + ground turkey

  
  

Thursday:

• Breakfast: Oatmeal + berries + almond butter + chia seeds

• Lunch: Black bean + veggie burrito bowl + guacamole

• Dinner: Baked cod + sweet potato fries + broccoli

  
  

Friday:

• Breakfast: Cottage cheese + pineapple + flaxseeds

• Lunch: Lentil + vegetable soup

• Dinner: Grilled chicken breast + mashed cauliflower + Brussels sprouts

  
  

Saturday:

• Breakfast: Berry protein smoothie

• Lunch: Zucchini noodles + marinara sauce + shrimp

• Dinner: Veggie stir-fry with tofu + basmati rice

  
  

Sunday:

• Breakfast: Scrambled eggs + spinach + tomatoes

• Lunch: Caprese salad

• Dinner: Roasted chicken + mashed sweet potatoes + green beans

  
  

Tips for Success:

• Prep Ahead: Chop veggies, cook grains, and marinate proteins.

• Keep It Simple: Mix and match proteins and veggies.

• Stay Hydrated: Drink plenty of water and herbal tea.

• Plan for Snacks: Keep nuts, fruits, and protein bars handy.

  
  

Grocery List Essentials:

• Proteins: Chicken + salmon + tofu + yogurt + eggs.

• Veggies: Spinach + peppers + broccoli + zucchini.

• Grains: Quinoa + brown rice + oats + bread.

• Fruits: Bananas + berries + avocados + apples.

• Other: Olive oil + almond butter + nuts + chia seeds.

  
  

Ready to fuel your body and feel amazing? Start your week with this healthy meal plan!