Weekly Meal Plan: Delicious, Balanced Eating for Every Day
Planning meals for an entire week can often feel daunting. However, with a structured meal plan, you can simplify your week, keep your nutrition in check, and enjoy a variety of delicious recipes. This guide lays out a balanced weekly meal plan designed for healthy eating, highlighting the nutritional information and key recipes for each day.
Day 1: Kickstart Your Week
Daily Totals
- Calories: 1,475
- Fat: 61g
- Protein: 94g
- Carbohydrates: 149g
- Fiber: 29g
- Sodium: 1,876mg
Meals
Breakfast (368 calories)
Egg, Tomato & Feta Breakfast Pita
Start your day with a protein-packed breakfast wrapped in a warm pita. This meal is deliciously savory and helps fuel your morning.
Lunch (419 calories)
Tofu & Vegetable Scramble
A nourishing bowl filled with tofu, colorful veggies, and spices provides a tasty and satisfying midday meal.
Dinner (453 calories)
Walnut-Rosemary Salmon & Spiced Sweet Potatoes
Enjoy omega-3 fatty acids from salmon paired with sweet potatoes, making for a satisfying evening meal.
Snacks:
- ¾ cup low-fat Greek yogurt with ¾ cup raspberries (172 calories)
- 1 cup blackberries (62 calories)
Day 2: A Fresh Start
Daily Totals
- Calories: 1,555
- Fat: 63g
- Protein: 95g
- Carbohydrates: 152g
- Fiber: 29g
- Sodium: 1,052mg
Meals
Breakfast (285 calories)
Strawberry & Yogurt Parfait
Layer strawberries with Greek yogurt for a refreshing and energizing breakfast.
Lunch (413 calories)
Chili-Lime Chicken Bowls
Marinated chicken served with rice and veggies adds an exciting flavor profile to your lunchtime fare.
Dinner (470 calories)
Creamy Spinach & Artichoke Chicken Skillet
This dish brings comfort food to a new and healthier level with its creamy texture and nutritious ingredients.
Snacks:
- ¾ cup low-fat Greek yogurt with ¾ cup raspberries (172 calories)
Day 3: Midweek Motivation
Daily Totals
- Calories: 1,528
- Fat: 49g
- Protein: 97g
- Carbohydrates: 175g
- Fiber: 33g
- Sodium: 2,095mg
Meals
Breakfast (368 calories)
Egg, Tomato & Feta Breakfast Pita
Revisit the delightful pita from Day 1, which is your go-to for a filling breakfast.
Lunch (413 calories)
Chili-Lime Chicken Bowls
Enjoy the leftovers from the previous day’s lunch for convenience and taste.
Dinner (352 calories)
Arugula Salad with Roasted Pork, Pear & Blue Cheese
This vibrant salad combines savory and sweet elements for a fresh end to your day.
Snacks:
- 1 large pear & 2 tablespoons unsalted pistachios (211 calories)
- 1 medium orange (62 calories)
Day 4: Power Through
Daily Totals
- Calories: 1,500
- Fat: 61g
- Protein: 90g
- Carbohydrates: 162g
- Fiber: 39g
- Sodium: 1,157mg
Meals
Breakfast (285 calories)
Strawberry & Yogurt Parfait
Continue enjoying the delicious parfait to energize your morning.
Lunch (413 calories)
Chili-Lime Chicken Bowls
This meal is not only quick but also packed with flavor from spices.
Dinner (453 calories)
Roasted Root Veggies & Greens over Spiced Lentils
A hearty vegan option that showcases the natural sweetness of root vegetables paired beautifully with lentils.
Snacks:
- Edamame with Aleppo Pepper (136 calories)
Day 5: Fuel for the Weekend
Daily Totals
- Calories: 1,524
- Fat: 50g
- Protein: 99g
- Carbohydrates: 183g
- Fiber: 36g
- Sodium: 2,107mg
Meals
Breakfast (368 calories)
Egg, Tomato & Feta Breakfast Pita
Rejuvenate your morning with this satisfying meal.
Lunch (413 calories)
Chili-Lime Chicken Bowls
A reliable choice, keeping the flavors consistent throughout the week.
Dinner (435 calories)
Chicken Parmesan Soup & Green Bean Salad
An Italian classic reimagined as a comforting soup, perfect for winding down your day.
Snacks:
- ¾ cup low-fat Greek yogurt & ¾ cup raspberries (172 calories)
Day 6: Nearly There!
Daily Totals
- Calories: 1,530
- Fat: 61g
- Protein: 90g
- Carbohydrates: 165g
- Fiber: 31g
- Sodium: 1,292mg
Meals
Breakfast (285 calories)
Strawberry & Yogurt Parfait
Delicious layers of yogurt, strawberries, and granola provide a satisfying start.
Lunch (365 calories)
Chili-Lime Chicken Bowls
Keeping it simple with leftovers can save precious time.
Dinner (581 calories)
Sheet-Pan Chicken with White Beans & Mushrooms
This oven-baked dish is easy to make while packed with zest and nutrients.
Snacks:
- Change A.M. snack to 1 medium banana with 2 Tbsp. natural peanut butter.
Day 7: A Flavorful Finale
Daily Totals
- Calories: 1,517
- Fat: 57g
- Protein: 95g
- Carbohydrates: 172g
- Fiber: 32g
- Sodium: 1,754mg
Meals
Breakfast (368 calories)
Egg, Tomato & Feta Breakfast Pita
The welcoming taste of this pita wraps up your week on a high note.
Lunch (365 calories)
Chili-Lime Chicken Bowls
This repeat meal brings a sense of familiarity to the week’s end.
Dinner (429 calories)
Charred Shrimp, Pesto & Quinoa Bowls
End your week with a burst of flavor from the shrimp and creamy pesto.
Snacks:
- ¾ cup low-fat Greek yogurt with ¾ cup raspberries (172 calories)
- ¼ cup unsalted dry-roasted shelled pistachios (176 calories)
This meal plan strikes a balance between nutrition, variety, and taste, allowing you to enjoy a delicious assortment of meals while staying within recommended dietary guidelines. Each day is designed to provide ample protein, healthy fats, and carbohydrates, ensuring you remain satisfied and energized throughout the week. Whether you’re looking to lose weight, maintain your current health, or simply enjoy nourishing meals, this plan has something for everyone.