top of page

Meal planner that you can use to plan out your meals for the week:

Monday:

  • Breakfast: Greek yogurt with mixed berries and granola

  • Snack: Carrot sticks with hummus

  • Lunch: Grilled chicken salad with mixed greens, tomatoes, cucumber, and balsamic vinaigrette

  • Snack: Apple slices with almond butter

  • Dinner: Baked salmon with roasted Brussels sprouts and quinoa

​​

Tuesday:

  • Breakfast: Veggie omelette with spinach, mushrooms, and bell peppers

  • Snack: Hard boiled egg

  • Lunch: Turkey and avocado wrap with whole grain tortilla, lettuce, and tomato

  • Snack: Orange slices

  • Dinner: Turkey meatballs with zucchini noodles and marinara sauce

​​

Wednesday:

  • Breakfast: Overnight oats with almond milk, chia seeds, and sliced banana

  • Snack: Edamame

  • Lunch: Grilled chicken wrap with whole grain tortilla, mixed greens, and Caesar dressing

  • Snack: Mixed nuts

  • Dinner: Roasted chicken breast with sweet potato and steamed broccoli

​​

Thursday:

  • Breakfast: Smoothie bowl with frozen berries, banana, spinach, and almond milk

  • Snack: Cottage cheese with pineapple chunks

  • Lunch: Tuna salad with mixed greens, cherry tomatoes, and avocado

  • Snack: Grapes

  • Dinner: Beef stir-fry with brown rice and mixed veggies

​​

Friday:

  • Breakfast: Protein pancakes with sliced banana and maple syrup

  • Snack: Greek yogurt with honey and walnuts

  • Lunch: Grilled shrimp and vegetable skewers with quinoa

  • Snack: Roasted chickpeas

  • Dinner: Stuffed bell peppers with ground turkey, brown rice, and cheese

​​

Saturday:

  • Breakfast: Avocado toast with sliced tomato and egg

  • Snack: Fresh fruit salad

  • Lunch: Grilled chicken Caesar salad with whole grain croutons

  • Snack: Hummus and cucumber slices

  • Dinner: Baked cod with asparagus and brown rice

​​

Sunday:

  • Breakfast: Whole grain waffles with fresh berries and whipped cream

  • Snack: Rice cake with almond butter and banana slices

  • Lunch: Lentil soup with whole grain bread

  • Snack: Dark chocolate square

  • Dinner: Turkey chili with mixed veggies and brown rice

​​

Feel free to customize this meal planner to fit your personal preferences and dietary needs. Remember to prioritize whole, nutrient-dense foods, and enjoy a variety of flavors and textures for optimal health and satisfaction.

Here is a brief description of what each meal might look like:

  • Breakfast: A bowl of oatmeal with almond milk, topped with sliced bananas, chia seeds, and a drizzle of honey. The orange would be served on the side.

​​

  • Morning Snack: A bowl of Greek yogurt topped with mixed berries.

​​

  • Lunch: A grilled chicken breast served with quinoa and mixed vegetables (broccoli, carrots, and peppers) on the side.

​

  • Afternoon Snack: Sliced apple with natural peanut butter on top.

​​

  • Dinner: Grilled salmon served with brown rice and roasted asparagus on the side.

​

  • Evening Snack: Sliced mango served with non-fat cottage cheese.

​​

Each of these meals is colorful, flavorful, and packed with nutrients to support a healthy lifestyle. Remember, presentation is important, so feel free to get creative with your plating and garnishes to make your meals look even more appealing.

bottom of page