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This healthy weekly meal plan has 5 days of easy breakfast and dinner recipes with wholesome, nutritious ingredients and a high protein concentration in mind. Grab this free printable shopping list to make meal prep easy and stress-free.
It’s back-to-school season right now, and if your week is anything like mine, you need dinners that don’t ask for much.
This week’s plan has a couple of family favorites on it – including our creamy Tuscan chicken over jasmine rice because the sauce soaks into every grain and it might actually be one of the best things I’ve ever made. My family often asks and I think yours will too.
The rest of the week is just as good. Let’s get into it.
Creamy Tuscan chicken
This is it. Rich, sweet, and the kind of dinner that will make everyone at the table quiet in the best possible way. We always serve it over jasmine rice because the sauce is just in and everything. If you only make one recipe from this week’s plan, make it this one.
Shredded Thai Chicken Salad
Fresh, crunchy, and loaded with flavor in every corner. This salad doesn’t have the hearty business of it—but it’s high in protein, quick to put together, and works beautifully for lunch or a light dinner. The kind of salad that really fills you up.
Garlic Parmesan Sheet Pan Shrimp and Zucchini
One pan, less cleanup and a flavor combination that’s always satisfying. The garlic parmesan gets a little golden in the oven and coats everything nicely. This is a great weeknight dinner when you want something quick and good.
Sheet pan frittata
Make it on a Sunday and breakfast will be held all week. The basic recipe is delicious on its own, but if you want to weaken the protein even more – throw in some chopped ham or chopped sausage before going into the oven. In any case, it warms up beautifully every morning.
Smashed avocado toast with a soft boiled egg
Simple, fresh and the kind of breakfast that makes you feel like you’re together in the morning even though you’re not. That soft-boiled egg takes it from over-the-top snack to real meal—and it comes together in under ten minutes.
Back to school season is a lot. Having this plan in your back pocket means dinner is one less thing off your list—and more important than people give it credit for.
Monday
Overnight oats with yogurt
This overnight oats with yogurt recipe is a great on-the-go breakfast packed with crunchy chia, honey and your favorite fruits.
Shredded Thai Chicken Salad
This shredded Thai chicken salad is full of fresh flavors and textures, but it’s the spicy peanut dressing that really makes it stand out!
Tuesday
Sheet Pan Mushroom Spinach Frittata
Fresh spinach, crispy bacon bits, juicy cherry tomatoes, thinly sliced mushrooms and topped with creamy Gruyère cheese, this Mushroom Spinach Frittata It is suitable for breakfast or lunch. Comes together in under 30 minutes!
Steak Street Tacos
These Steak Street Tacos are the ultimate Taco Tuesday dinner that your family will love. Topped with tender filet mignon, cilantro onion mix, sweet mango and avocado. Holy Yom!
Wednesday
Green smoothie bowl recipe
You can easily customize a delicious fiber packed green smoothie bowl. The perfect healthy breakfast, lunch or post-workout snack!
20 minutes garlic butter baked salmon in foil
This Tender Garlic Butter Foil Baked Salmon comes together in just 20 minutes! This easy salmon recipe is marinated in a honey garlic butter sauce and then baked in a foil packet for the perfect bite.
Thursday
Banana Pumpkin Bread with Chocolate Chips
This healthy banana pumpkin bread recipe is moist, delicious, and full of comforting fall flavors with an added bonus: chocolate chips!
Garlic Parmesan Panned Shrimp with Zucchini
This Garlic Parmesan Panned Shrimp recipe is an easy, delicious dinner packed with zucchini, tender pumpkin, and juicy tomatoes.
Friday
Smashed avocado toast with a soft boiled egg
Smashed avocado toast with a 6-minute soft-boiled egg makes the perfect quick and healthy breakfast, ready in 10 minutes.
Easy 30-Minute Creamy Tuscan Chicken
This creamy Tuscan chicken features pan-seared chicken in a garlicky white wine sauce with spinach and fruity tomatoes. A quick one-pan recipe!