Healthy Weekly Meal Plan

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 mixed berries

Lunch: Turkey and cranberry sandwich with a side of coleslaw

Snack: Greek yogurt with a drizzle of honey

Dinner: Baked salmon with asparagus and couscous

Wednesday

Breakfast: Oatmeal with sliced almonds and cinnamon

Lunch: Vegetable stir-fry with tofu over brown rice

Snack: Handful of almonds and a small apple

Dinner: Stuffed bell peppers with ground turkey and quinoa

Thursday

Breakfast: Smoothie bowl with spinach, banana, and almond milk

Lunch: Egg salad sandwich on whole grain bread with a side of carrot sticks

Snack: Cottage cheese and a banana

Dinner: Honey garlic chicken with broccoli and wild rice

Friday

Breakfast: Whole grain waffles with fresh fruit and a dollop of yogurt

Lunch: Mushroom and Swiss cheese burger on whole wheat bun with sweet potato fries

Snack: Whole grain toast with avocado slices

Dinner: Vegetarian chili with cornbread

Saturday

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

Lunch: Quinoa salad with cucumber, cherry tomatoes, and feta cheese

Snack: Greek yogurt with mixed nuts

Dinner: Grilled shrimp skewers with quinoa tabbouleh

Sunday

Breakfast: Pancakes with blueberry compote and a side of turkey bacon

Lunch: Mango and avocado salad with grilled chicken strips

Snack: Slice of turkey breast and a small apple

Dinner: Vegetable lasagna with a side of garlic bread

Grocery List

• Chayote
• Carrots
• Zucchini
• Asparagus
• Bell peppers
• Spinach
• Broccoli
• Cucumber
• Cherry tomatoes
• Banana
• Papaya
• Mixed berries
• Blueberries
• Apple
• Mango
• Avocado
• Milk
• Queso fresco
• Greek yogurt
• Yogurt
• Cottage cheese
• Chicken
• Eggs
• Tofu
• Ground turkey
• Salmon
• Shrimp
• Black beans
• White rice
• Whole wheat bread
• Oatmeal
• Couscous
• Quinoa
• Wild rice
• Cornbread
• Olive oil
• Salt
• Honey
• Almond milk
• Nuts

Enjoy a week of delicious and nutritious meals! Remember, healthy eating is a journey, so be kind to yourself and savor the flavors of nourishing foods.