Healthy Weekly Meal Plan

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: Plain Greek yogurt with honey and a handful of almonds

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: Banana 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: Strawberries with cottage cheese

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: Cherry tomatoes with mozzarella cheese

Dinner: Beef chili with cornbread muffins

Saturday

Breakfast: Smoothie bowl with mixed berries and granola

Lunch: Vegetarian bean chili with cornbread

Snack: Mixed berries with a small handful of nuts

Dinner: Baked chicken parmesan with spaghetti squash

Sunday

Breakfast: Pancakes with almond butter and sliced peaches

Lunch: Grilled shrimp tacos with cabbage slaw

Snack: Sliced peaches with cottage cheese

Dinner: Vegetable lasagna with garlic bread

Grocery List

• Vegetables: chayote, carrots, zucchini, brussels sprouts, cabbage
• Fruits: banana, papaya, strawberries, peaches, berries
• Dairy: milk, queso fresco, Greek yogurt, cottage cheese, mozzarella cheese, almond butter
• Proteins: chicken, eggs, black beans, lentils, tuna, shrimp
• Pantry: white rice, whole wheat bread, brown rice, quinoa, cornbread muffins, whole wheat pita, spaghetti squash
• Other: olive oil, salt, honey, granola, salsa, avocado, cherry tomatoes

Remember, a healthy diet is the foundation of overall well-being. By planning nutritious meals and incorporating a variety of food groups into your diet, you can support your health and energy levels throughout the week. Stay positive and enjoy the journey to a healthier you!