From Breakfast to Dinner: A Week of Wholesome, Easy-to-Make Meals
Eating healthy doesn’t have to be complicated or time-consuming. With a little planning, you can enjoy delicious, nutritious meals all week long. Here’s a simple meal plan packed with wholesome ingredients that are easy to prepare—perfect for busy schedules!
Monday
Breakfast: Overnight oats with chia seeds, almond milk, banana slices, and a drizzle of honey.
Lunch: Grilled chicken wrap with whole wheat tortilla, spinach, avocado, and Greek yogurt dressing.
Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli.
Tuesday
Breakfast: Scrambled eggs with sautéed spinach and whole-grain toast.
Lunch: Quinoa salad with cherry tomatoes, cucumber, feta cheese, and lemon-tahini dressing.
Dinner: Turkey and black bean chili with a side of brown rice.
Wednesday
Breakfast: Greek yogurt parfait with granola, mixed berries, and flaxseeds.
Lunch: Lentil soup with a slice of whole-grain bread.
Dinner: Stir-fried tofu with mixed vegetables (bell peppers, carrots, snap peas) and brown rice.
Thursday
Breakfast: Smoothie bowl with frozen mango, spinach, almond milk, and topped with granola and coconut flakes.
Lunch: Whole wheat pasta with pesto, cherry tomatoes, and grilled shrimp.
Dinner: Baked chicken thighs with roasted Brussels sprouts and quinoa.
Friday
Breakfast: Avocado toast on whole-grain bread with a sprinkle of chili flakes and a poached egg.
Lunch: Chickpea and spinach salad with lemon-olive oil dressing and whole-grain crackers.
Dinner: Grilled steak with mashed cauliflower and sautéed green beans.
Saturday
Breakfast: Pancakes made with oat flour, topped with fresh strawberries and a dollop of Greek yogurt.
Lunch: Turkey and avocado sandwich on whole-grain bread with a side of baby carrots.
Dinner: Baked cod with roasted zucchini, bell peppers, and wild rice.
Sunday
Breakfast: Veggie omelet with mushrooms, bell peppers, and a slice of whole-grain toast.
Lunch: Sweet potato and black bean tacos with corn tortillas and fresh salsa.
Dinner: Grilled chicken with roasted root vegetables (carrots, parsnips, beets) and a side of couscous.
Tips for Meal Prep Success
- Plan Ahead: Take 10 minutes on Sunday to outline your meals for the week.
- Batch Cook: Prepare grains, proteins, and roasted veggies in advance.
- Keep It Simple: Stick to recipes with minimal ingredients and steps.
- Use Leftovers: Repurpose dinner leftovers into next-day lunches.
- Stay Flexible: Swap ingredients based on what’s available or on sale.
With this meal plan, you’ll enjoy balanced, flavorful meals without spending hours in the kitchen. Happy cooking!
