Easy Weekly Meal Plan

It can be overwhelming to make dramatic changes to the way you plan your meals. We know — we've been there! Sometimes, all you need is a little guidance for that first week before you're ready to tackle a new approach to menu planning on your own.

Don't worry; we're here for you. We've planned a complete week of healthy eating, including links to the recipes and a shopping list — so you can jump right in! Check out the menu overview below and then download the Menu Plan & Shopping List (PDF). You can also download the recipes (PDF) you'll need for each day of the week.

 

Breakfast

Lunch

Dinner

Sunday

Hot Cereal; Fresh Fruit

Roasted Veggie & Hummus Wraps; 100% Fruit Popsicles

Carrot Cashew Spread on Woven Wheats; Lentil Chili; Green Salad

Monday

Apple-Cinnamon Oat Squares; Fresh Fruit

Lentil Chili; Salad with Peanut Orange Dressing

Black Beans & Rice Extravaganza; Green Salad; Fresh Fruit

Tuesday

Green Smoothie; English Muffin with Nut Butter

Green Pea Guacamole Wrap; Fresh Fruit

Creamy Curried Cauliflower Soup; Roasted Veggie Couscous; Green Salad

Wednesday

Apple-Cinnamon Oat Squares; Fresh Fruit

Garbanzo & Veggie-Stuffed Pitas; Fresh Fruit

Romantic Rice Bowl (for a vegan option, substitute portobello mushrooms for the chicken); Fresh Fruit Platter

Thursday

Fruit Smoothie; English Muffin with Nut Butter

Creamy Curried Cauliflower Soup; Romaine Salad

Whole Grain Pasta with Greens & Beans; Green Salad; Fresh Fruit

Friday

Hot Cereal with Dried Fruit & Nuts

Whole Grain Pasta with Greens & Beans; Veggies; Fruit Apple

Wild Coho Salmon & Wilted Greens over Quinoa (for a vegan option, substitute cooked beans for the salmon); Roasted Sweet Potatoes; Lemon Treats

Saturday

Loaded English Muffins; Fresh Fruit Salad

Lentil Chili; Spinach Salad

Layered Vegetable Enchiladas; Banana Nice Cream

 

Ready to get started? Download the Menu Plan & Shopping List (PDF).