Weekly Meal Plan — January 30, 2026
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 berries and granola
Lunch: Tuna salad sandwich with mixed greens
Snack: Greek yogurt with honey and almonds
Dinner: Grilled salmon with asparagus and wild rice
Wednesday
Breakfast: Pancakes with maple syrup and a side of scrambled eggs
Lunch: Turkey and avocado sandwich with sweet potato fries
Snack: Turkey slices and apple slices
Dinner: Stuffed bell peppers with quinoa and black beans
Thursday
Breakfast: Omelette with mushrooms, onions, and cheese
Lunch: Roast beef and Swiss cheese sandwich with kale salad
Snack: Roasted chickpeas with a piece of cheese
Dinner: Baked chicken thighs with green peas and mashed sweet potatoes
Friday
Breakfast: Smoothie bowl with mixed berries and granola topping
Lunch: Mediterranean hummus wrap with cucumber and tomato salad
Snack: Hummus with whole wheat pita bread
Dinner: Shrimp scampi with whole wheat pasta and broccoli
Saturday
Breakfast: Bagel with cream cheese and smoked salmon
Lunch: Turkey chili with cornbread muffins
Snack: Carrot sticks with hummus
Dinner: Beef and vegetable stir-fry with brown rice
Sunday
Breakfast: Avocado toast with poached egg and tomato slices
Lunch: Caprese salad with whole grain crackers
Snack: Greek yogurt with granola
Dinner: Vegetarian chili with cornbread
Grocery List
- Vegetables: chayote, carrots, zucchini, asparagus, bell peppers, green peas, broccoli
- Fruits: berries, banana, papaya, apple
- Dairy: Greek yogurt, milk, queso fresco, cheese, cream cheese
- Proteins: eggs, tuna, salmon, turkey, roast beef, chicken, shrimp, beef, black beans, lentils, chickpeas
- Pantry: white rice, wild rice, quinoa, sweet potato, whole wheat bread, whole wheat pasta, brown rice, pita bread, cornbread mix
- Other: granola, honey, maple syrup, olive oil, salt, almonds, hummus
Planning a week's worth of healthy meals not only nourishes your body but also helps you stay on track with your wellness goals. Remember to enjoy the process of preparing and eating delicious, nutritious foods that support your well-being. Here's to a week filled with energy, vitality, and a love for healthy eating!