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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 mid-September and cozy season is in full swing.
This week’s plan is what you come up with when the weather finally feels like fall and you want your kitchen to smell incredible. Two slow-cooked, soul-warming meals to make the whole house feel like home, salmon that comes together in minutes, and two breakfasts to wake up to in the morning. This week marks the official end of summer eating—and I’m ready for it.
Quick beef stew
This is a drop in a bowl. Tender beef, delicious vegetables, a rich sauce that deepens as it cooks – beef gravy is a dish that never fails to deliver exactly what you’re looking for on a fine September night. Make a big batch and the leftovers are even better the next day.
Mexican Street Corn Chicken Chili
Everything you love about street corn meets everything you love about chili—and somehow, it works better than you’d expect. Creamy, bold, slightly smoky and full of protein. This will be in heavy rotation all fall.
Honey glazed salmon
It’s quick, easy, and that glossy caramelize in the most beautiful way. This is a simple weeknight dinner – filling enough to get on the table in less than 20 minutes and next to the delicious dishes on the menu.
Strawberry banana smoothie
Fresh, naturally sweet and a breakfast that doesn’t require anything from you in the morning. Mix it up, drink it, get on with your day. Simple but works every time.
Vanilla day shake
Naturally sweet, creamy and rich in a way that feels totally indulgent – except it isn’t. It’s the kind of breakfast or afternoon treat that makes you wonder why you ever reached for anything else. Dates do a magic thing when they mix and this shake is proof.
Monday
Protein packed vanilla day shake
This high protein vanilla date shake made with cashews and bananas is a deliciously smooth dessert! Naturally sweet and dairy-free.
Lemon Rosemary Chicken
This Buttery, Lemon Rosemary Chicken recipe with stone ground mustard and garlic is an easy, baked weeknight dinner.
Tuesday
High protein sheet pancakes
Fluffy High Protein Sheet Pancakes help you hit all your macro goals while enjoying a deliciously convenient breakfast. Customize this recipe with your favorite toppings and have it ready for an easy breakfast all week long!
Creamy Chicken Enchiladas Verde
These Creamy Chicken Enchiladas Verde are ready in less than an hour! Tortillas are filled with spicy chicken and cheese, then topped with more cheese and a delicious tomatillo sauce.
Wednesday
Chocolate Peanut Butter Baked Oatmeal
Chocolate Peanut Butter Baked Oatmeal It’s a healthy and convenient breakfast that tastes like cake! It’s easy to make and can be customized with your favorite ochomel flavors.
Creamy Mexican Street Corn White Chicken Chili
This creamy white chicken chili recipe with sweet poblanos, tender beans, and onions is a smoky and spicy dinner you’ll love.
Thursday
Strawberry banana smoothie
This is a quick, easy and satisfying strawberry banana smoothie recipe with only 5 ingredients! It makes a super filling and high-protein breakfast or post-workout snack.
Honey glazed salmon
This 15 Minute Honey Glazed Salmon with Garlic, Tamari and Sriracha will be your new favorite weeknight dinner.
Friday
Eggs in a well with pesto
This easy Eggs in the Hole recipe with Basil Pesto and Sweet Bell Peppers is a quick 10-minute breakfast for a lazy weekend.
Quick beef stew
This easy Instant Pot Beef Stew with a rich, tomato sauce and lots of spices is a classic weeknight dinner you’ll love.