Weekly Meal Plan — September 05, 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 granola

Lunch: Turkey and cranberry sandwich with mixed greens

Snack: Greek yogurt with mixed berries

Dinner: Chicken and vegetable stir-fry with brown rice

Wednesday

Breakfast: Oatmeal with sliced almonds and banana

Lunch: Chicken Caesar wrap with romaine lettuce

Snack: Apple slices with almond butter

Dinner: Salmon cakes with sweet potato mash and steamed broccoli

Thursday

Breakfast: Whole grain waffles with strawberries and Greek yogurt

Lunch: Black bean burrito bowl with avocado and salsa

Snack: Cottage cheese with pineapple chunks

Dinner: Grilled chicken with quinoa and roasted Brussels sprouts

Friday

Breakfast: Avocado toast with poached eggs and cherry tomatoes

Lunch: Mediterranean tuna salad with whole wheat pita

Snack: Trail mix with mixed nuts and dried fruit

Dinner: Beef chili with cornbread muffins

Saturday

Breakfast: Smoothie bowl with mixed berries and granola

Lunch: Vegetarian bean chili with cornbread

Snack: Carrot sticks with hummus

Dinner: Baked chicken parmesan with spaghetti squash

Sunday

Breakfast: Pancakes with almond butter and sliced peaches

Lunch: Grilled shrimp tacos with cabbage slaw

Snack: Rice cakes with tuna salad

Dinner: Vegetable lasagna with garlic bread

Grocery List

• Vegetables: chayote, carrots, zucchini, romaine lettuce, broccoli, Brussels sprouts, cabbage
• Fruits: banana, papaya, strawberries, apple, pineapple, cherry tomatoes, peaches
• Dairy: milk, queso fresco, Greek yogurt, cottage cheese, tuna, almond butter
• Proteins: chicken, eggs, black beans, lentils, turkey, salmon, beef, shrimp
• Pantry: white rice, whole wheat bread, oatmeal, granola, pita bread, cornbread mix, spaghetti squash, rice cakes
• Other: olive oil, salt, honey, avocado, salsa, trail mix, mixed nuts, dried fruit, hummus, tuna, garlic bread, lasagna noodles

Embrace this diverse and nutritious meal plan to fuel your body with a variety of nutrients throughout the week. Remember, each meal is an opportunity to nourish yourself and enjoy delicious flavors that support your well-being. Happy eating!