Weekly Meal Plan and Grocery List

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: Grilled chicken salad with avocado and balsamic vinaigrette

Snack: Greek yogurt with honey and almonds

Dinner: Baked salmon with asparagus and quinoa

Wednesday

Breakfast: Oatmeal with almond butter and banana slices

Lunch: Turkey and cheese sandwich on whole wheat bread with side salad

Snack: Turkey slices and whole grain crackers

Dinner: Vegetable stir-fry with tofu over brown rice

Thursday

Breakfast: Whole wheat pancakes with maple syrup and scrambled eggs

Lunch: Black bean soup with a side of cornbread

Snack: Apple slices and almond butter

Dinner: Chicken fajitas with peppers and onions, served with guacamole

Friday

Breakfast: Smoothie bowl with mixed fruits and chia seeds

Lunch: Quinoa salad with roasted vegetables and feta cheese

Snack: Cottage cheese with pineapple chunks

Dinner: Pasta primavera with whole wheat noodles

Saturday

Breakfast: Whole grain waffles with almond butter and sliced strawberries

Lunch: Tuna salad sandwich on whole wheat bread with cucumber slices

Snack: Carrot sticks with hummus

Dinner: Grilled portobello mushrooms with sweet potato wedges

Sunday

Breakfast: Egg muffins with spinach and feta cheese

Lunch: Mediterranean quinoa bowl with chickpeas and olives

Snack: Greek yogurt with granola

Dinner: Baked chicken with green beans and mashed sweet potatoes

Grocery List

• Vegetables: chayote, carrots, zucchini, asparagus, peppers, onions, green beans
• Fruits: banana, papaya, berries, strawberries, apples, pineapple
• Dairy: milk, queso fresco, Greek yogurt, cottage cheese
• Proteins: chicken, eggs, black beans, lentils, tofu, salmon, turkey, feta cheese, tuna
• Pantry: white rice, whole wheat bread, quinoa, brown rice, whole wheat noodles, cornbread
• Other: olive oil, salt, honey, almonds, chia seeds, hummus, maple syrup, balsamic vinaigrette, guacamole

Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains is key to maintaining good health. Remember to enjoy your meals mindfully and stay hydrated throughout the day. Here's to a week of delicious and nutritious eating!