Weekly Meal Plan — January 16, 2026
Monday
Breakfast: Avocado toast with poached egg and tomato slices
Lunch: Turkey and cheese wrap with baby carrots
Snack: Greek yogurt with mixed berries
Dinner: Baked salmon with quinoa and roasted Brussels sprouts
Tuesday
Breakfast: Greek yogurt with honey and walnuts
Lunch: Caprese salad with whole grain crackers
Snack: Apple slices with almond butter
Dinner: Beef stir-fry with broccoli and brown rice
Wednesday
Breakfast: Peanut butter banana smoothie
Lunch: Chicken and vegetable kebabs with couscous
Snack: Cottage cheese with pineapple chunks
Dinner: Vegetable lasagna with garlic bread
Thursday
Breakfast: Scrambled eggs with spinach and feta cheese
Lunch: Quinoa salad with roasted vegetables
Snack: Celery sticks with hummus
Dinner: Grilled chicken breast with sweet potato mash and green beans
Friday
Breakfast: Oatmeal with sliced almonds and banana
Lunch: Black bean and corn salad with tortilla chips
Snack: Cottage cheese with peach slices
Dinner: Baked cod with quinoa and steamed broccoli
Saturday
Breakfast: Whole grain waffles with blueberries and a side of scrambled eggs
Lunch: Spinach and feta stuffed chicken breast with quinoa salad
Snack: Trail mix with dried fruit and nuts
Dinner: Beef and vegetable stew with mashed potatoes
Sunday
Breakfast: Breakfast burrito with black beans, avocado, and salsa
Lunch: Grilled shrimp Caesar salad with whole wheat croutons
Snack: Cucumber slices with tzatziki sauce
Dinner: Vegetarian chili with cornbread
Grocery List
- Vegetables: tomato, Brussels sprouts, broccoli, spinach, green beans, celery, red bell pepper, sweet potato, garlic, onion, avocado, cucumber, zucchini, carrots
- Fruits: banana, apple, berries, pineapple, peach, blueberries
- Dairy: eggs, Greek yogurt, cottage cheese, milk, feta cheese, cheese slices
- Proteins: salmon, turkey, beef, chicken, shrimp, tofu, cod, black beans, lentils
- Pantry: quinoa, whole wheat bread, whole grain crackers, tortilla chips, granola, oats, tortillas
- Other: avocado oil, olive oil, salt, pepper, almond butter, hummus, tzatziki sauce
Remember, a well-balanced meal plan like this can provide you with essential nutrients and energy throughout the week. Enjoy the journey to a healthier lifestyle one delicious meal at a time!