Weekly Meal Plan and Grocery List

Monday

Breakfast: Egg and spinach breakfast muffins

Lunch: Grilled chicken Caesar salad

Snack: Greek yogurt with sliced almonds

Dinner: Beef and vegetable stir-fry with brown rice

Tuesday

Breakfast: Blueberry protein smoothie

Lunch: Turkey and avocado wrap with a side of quinoa salad

Snack: Apple slices with peanut butter

Dinner: Salmon teriyaki with roasted broccoli and sweet potato

Wednesday

Breakfast: Whole grain toast with avocado and poached eggs

Lunch: Vegetarian black bean chili with a side of cornbread

Snack: Cottage cheese with pineapple chunks

Dinner: Grilled lemon herb chicken with roasted asparagus and couscous

Thursday

Breakfast: Chia seed pudding with mixed berries

Lunch: Tuna salad sandwich on whole wheat bread with cucumber slices

Snack: Carrot and celery sticks with hummus

Dinner: Pork tenderloin with roasted root vegetables and wild rice

Friday

Breakfast: Banana protein pancakes with a dollop of Greek yogurt

Lunch: Caprese salad with whole grain crackers

Snack: Cheese and whole grain crackers

Dinner: Turkey meatballs with marinara sauce over spaghetti squash

Saturday

Breakfast: Breakfast quesadilla with scrambled eggs, black beans, and salsa

Lunch: Mediterranean hummus platter with pita bread and veggies

Snack: Trail mix with dried fruit and nuts

Dinner: Beef and broccoli stir-fry with quinoa

Sunday

Breakfast: Spinach and feta omelette with whole grain toast

Lunch: Grilled vegetable wrap with tzatziki sauce

Snack: Rice cakes with almond butter

Dinner: Baked tilapia with lemon dill sauce and roasted brussels sprouts

Grocery List

• Spinach
• Broccoli
• Asparagus
• Cucumbers
• Bell peppers
• Blueberries
• Apples
• Bananas
• Pineapple
• Greek yogurt
• Cottage cheese
• Hummus
• Cheese
• Chicken
• Beef
• Salmon
• Tuna
• Pork
• Turkey
• Eggs
• Brown rice
• Quinoa
• Couscous
• Whole wheat crackers
• Spaghetti squash
• Olive oil
• Lemon
• Herbs
• Marinara sauce
• Nuts
• Seeds

Eating a variety of nutrient-rich foods is essential for overall health and well-being. By following this weekly meal plan and using the grocery list provided, you can nourish your body with delicious and balanced meals throughout the week. Remember, small changes in your eating habits can lead to big improvements in your health. Enjoy your journey to a healthier you!