Weekly Meal Plan — June 13, 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: Chicken and vegetable stir-fry with brown rice
Snack: Apple slices with almond butter
Dinner: Baked salmon with asparagus and quinoa
Wednesday
Breakfast: Whole grain pancakes with mixed berries
Lunch: Tuna salad sandwich with carrot sticks
Snack: Cottage cheese with pineapple chunks
Dinner: Turkey meatloaf with mashed sweet potatoes and green beans
Thursday
Breakfast: Avocado and tomato toast with a boiled egg
Lunch: Spinach and mushroom quiche with side salad
Snack: Trail mix with nuts and dried fruit
Dinner: Beef stir-fry with broccoli and brown rice
Friday
Breakfast: Berry smoothie with protein powder
Lunch: Vegetable and hummus wrap with cucumber slices
Snack: Whole grain crackers with cheese slices
Dinner: Pasta primavera with grilled chicken
Saturday
Breakfast: Oatmeal with sliced banana and walnuts
Lunch: Egg salad sandwich with cherry tomatoes
Snack: Greek yogurt with granola
Dinner: Honey mustard glazed pork chops with roasted vegetables
Sunday
Breakfast: Mushroom and spinach frittata with whole wheat toast
Lunch: Bean and vegetable chili with cornbread
Snack: Rice cakes with almond butter
Dinner: Lemon herb roasted chicken with quinoa salad
Grocery List
- Vegetables: chayote, carrots, zucchini, asparagus, green beans, mushrooms, broccoli, spinach, bell peppers
- Fruits: banana, papaya, apples, berries, tomatoes, avocado, pineapple, lemon
- Dairy: milk, queso fresco, greek yogurt, cottage cheese, cheese slices
- Proteins: chicken, eggs, black beans, lentils, tuna, turkey, beef, grilled chicken, pork chops
- Pantry: white rice, whole wheat bread, brown rice, quinoa, oats, whole grain crackers, pasta, cornbread, rice cakes
- Other: olive oil, salt, honey, almonds, walnuts, protein powder, hummus, trail mix, nuts, dried fruit, granola, lemon, honey mustard
Remember, a well-balanced meal plan like this can help you stay healthy and energized throughout the week. Make sure to enjoy the variety of flavors and nutrients these meals offer. Happy cooking and happy eating!