Weekly Meal Plan — November 28, 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 wheat bread

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: Cottage cheese with pineapple chunks

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: Mixed nuts and dried fruits

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: Whole grain crackers 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 sliced almonds

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
  • Mixed Fruits
• Dairy:
  • Milk
  • Queso Fresco
  • Greek Yogurt
  • Feta Cheese
  • Cottage Cheese
• Proteins:
  • Chicken
  • Eggs
  • Grilled Salmon
  • Turkey
  • Tofu
  • Black Beans
  • Chickpeas
  • Tuna
  • Baked Chicken
• Pantry:
  • White Rice
  • Whole Wheat Bread
  • Oatmeal
  • Whole Wheat Noodles
  • Quinoa
  • Cornbread
• Other:
  • Almond Butter
  • Granola
  • Avocado
  • Olive Oil
  • Balsamic Vinaigrette
  • Maple Syrup
  • Quinoa
  • Chicken Fajita Seasoning
  • Guacamole
  • Chia Seeds
  • Honey
  • Almonds
  • Mixed Nuts
  • Dried Fruits
  • Hummus
  • Whole Grain Crackers

Building a healthy meal plan is essential for your overall well-being. Remember to choose a variety of nutrient-dense foods and enjoy the process of nourishing your body. Here's to a week filled with delicious and nutritious meals!