Weekly Meal Plan — November 23, 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 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: Almond butter on 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 with peanut 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: Carrot sticks with hummus

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: Mixed nuts and dried fruits

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: Cottage cheese with pineapple chunks

Dinner: Baked chicken with green beans and mashed sweet potatoes

Grocery List

• Vegetables: chayote, carrots, asparagus, zucchini, sweet potato, green beans
• Fruits: banana, strawberries, berries, papaya, apple, mixed fruits, pineapple
• Dairy: milk, queso fresco, greek yogurt, cottage cheese, feta cheese
• Proteins: chicken, eggs, tuna, grilled salmon, tofu
• Pantry: white rice, whole wheat bread, quinoa, whole wheat noodles, hummus, cornbread
• Other: olive oil, almond butter, granola, chia seeds, honey, almonds, peanut butter, mixed nuts, dried fruits

Remember, a healthy meal plan not only nourishes your body but also your mind and soul. Enjoy the variety of flavors and nutrients in these meals, and let them energize you throughout the week. Here's to a week filled with delicious and nutritious eating!