Weekly Meal Plan — August 22, 2025
Monday
Breakfast: Scrambled eggs with queso fresco and toast
Lunch: Picadillo de chayote with white rice
Snack: Boiled egg and a slice of whole wheat toast
Dinner: Lentil soup with carrots and potato
Tuesday
Breakfast: Greek yogurt with honey and almonds
Lunch: Turkey and spinach stuffed bell peppers
Snack: Cottage cheese with pineapple chunks
Dinner: Grilled tilapia with mango salsa and quinoa
Wednesday
Breakfast: Oatmeal with mixed berries and almond butter
Lunch: Chickpea salad with cucumber and cherry tomatoes
Snack: Apple slices with peanut butter
Dinner: Vegetable stir-fry with tofu over brown rice
Thursday
Breakfast: Whole grain waffles with berries and Greek yogurt
Lunch: Quinoa and black bean stuffed sweet potatoes
Snack: Carrot sticks with hummus
Dinner: Baked salmon with lemon-dill sauce and roasted Brussels sprouts
Friday
Breakfast: Avocado and egg breakfast sandwich on whole wheat English muffin
Lunch: Mediterranean tuna salad with quinoa
Snack: Trail mix with nuts and dried fruit
Dinner: Turkey chili with cornbread muffins
Saturday
Breakfast: Spinach and mushroom omelette with whole grain toast
Lunch: Lentil and vegetable curry with basmati rice
Snack: Greek yogurt with granola
Dinner: Baked chicken parmesan with spaghetti squash
Sunday
Breakfast: Peanut butter and jelly overnight oats
Lunch: Roasted vegetable quinoa bowl with tahini dressing
Snack: Rice cakes with almond butter
Dinner: Beef and broccoli stir-fry with jasmine rice
Grocery List
- Vegetables: chayote, carrots, zucchini, spinach, bell peppers, brussels sprouts, mushrooms, broccoli
- Fruits: banana, papaya, berries, lemon, mango, apple, pineapple
- Dairy: milk, queso fresco, Greek yogurt, cottage cheese
- Proteins: chicken, eggs, black beans, lentils, tilapia, tofu, salmon, tuna, turkey, beef
- Pantry: white rice, whole wheat bread, oatmeal, quinoa, almond butter, honey, nuts, dried fruit, basmati rice, spaghetti squash, rice cakes
- Other: olive oil, salt, pepper, hummus, tahini, granola, trail mix, whole wheat English muffin, cornbread muffins, jasmine rice
Remember, a balanced diet is key to a healthy lifestyle. Enjoy preparing these delicious meals and nourishing your body with wholesome ingredients. Stay positive and committed to making healthy choices every day!