Weekly Meal Plan — August 29, 2025

Monday

Breakfast: Spinach and feta omelette with whole grain toast

Lunch: Grilled chicken Caesar salad

Snack: Greek yogurt with sliced almonds

Dinner: Beef and vegetable stew with mashed sweet potatoes

Tuesday

Breakfast: Blueberry pancakes with maple syrup

Lunch: Turkey and avocado wrap with mixed greens

Snack: Apple slices with peanut butter

Dinner: Spaghetti with turkey meatballs and marinara sauce

Wednesday

Breakfast: Banana walnut smoothie with protein powder

Lunch: Caprese salad with grilled chicken

Snack: Cottage cheese with pineapple chunks

Dinner: Honey mustard glazed salmon with roasted asparagus

Thursday

Breakfast: Vegetable and cheese frittata with whole wheat English muffin

Lunch: Black bean and corn salad with grilled shrimp

Snack: Carrot sticks with hummus

Dinner: Turkey meatloaf with green beans and quinoa

Friday

Breakfast: Whole grain bagel with smoked salmon and cream cheese

Lunch: Mediterranean quinoa salad with grilled chicken

Snack: Trail mix with nuts and dried fruit

Dinner: Pork tenderloin with roasted sweet potatoes and broccoli

Saturday

Breakfast: Peanut butter banana toast with chia seeds

Lunch: Grilled vegetable and tofu kebabs with brown rice

Snack: String cheese with whole grain crackers

Dinner: Beef stir-fry with bell peppers and brown rice

Sunday

Breakfast: Quinoa porridge with mixed berries and almonds

Lunch: Lemon herb grilled chicken with quinoa tabbouleh

Snack: Greek yogurt with granola

Dinner: Baked cod with lemon garlic butter and roasted vegetables

Grocery List

• Vegetables: spinach, tomatoes, bell peppers, asparagus, green beans, broccoli, carrots, zucchini
• Fruits: bananas, blueberries, apples, pineapple, lemons, berries
• Dairy: eggs, feta cheese, milk, cottage cheese, cream cheese, string cheese, Greek yogurt
• Proteins: chicken, beef, turkey, salmon, shrimp, tofu, pork, cod, nuts, peanut butter, hummus
• Pantry: whole grain bread, whole wheat English muffins, oats, quinoa, brown rice, whole grain pasta, chia seeds, granola, trail mix, marinara sauce
• Other: olive oil, maple syrup, honey, mustard, herbs, spices, salt, pepper

Remember, a healthy diet is essential for overall well-being. Enjoy preparing and savoring these nutritious meals throughout the week. Here's to a week filled with delicious and nourishing food!