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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.
Last September and this plan is giving the season everything it deserves.
Ropa Vieja may seem like a big wish on a weeknight, but I promise it’s not – and the result is one of the most delicious and delicious dishes. We’ve also got miso glazed salmon for an easy night out, a clean comfort Philly cheesesteak casserole and pumpkin muffins with mint stew that will make your kitchen smell like a bakery. This is the week you really enjoy cooking again.
Cuban old clothes
Slow-cooked ground beef melts into everything in a rich, tomato-based sauce with peppers and onions. This is the kind of food with a story behind it – a dish that’s deeply flavored, incredibly tender and makes everyone at the table stop and ask what’s inside. Serve over rice and don’t skip the plantains if you can find them.
Miso Glazed Salmon
Rich umami glaze, flaky salmon, done in under 20 minutes. This is a simple weeknight dinner that still feels special – the miso does something to the salmon that’s really hard to explain until you taste it. Fast enough for Wednesday, fast enough for company.
Philly Cheese Steak Skillet
All the flavors of a Philly cheesesteak—the tender beef, the chili, the melty cheese—without the hoagie roll getting in the way. One dish, less cleaning and a whole family dinner.
PB and Jelly Oatmeal
Childhood favorites in breakfast form – and somehow better. Creamy oatmeal with peanut butter goes in and just enough sweetness to make it feel like a treat in the morning. High in protein, really satisfying and ready in minutes.
Pumpkin Muffins with Cinnamon Streusel
These are muffins. Smooth, warm spiced, it gets just the right amount of crunch with cinnamon streusel on top. Make a batch on Sunday and the whole week’s snack and breakfast situation is covered. Fair warning – they won’t last as long as you think.
Last September and it is coming out at a high level. Rich flavors, cozy kitchens and a batch of pumpkin muffins make the whole house smell incredible.
Monday
Pumpkin Muffins with Cinnamon Streusel
These soft, fluffy pumpkin muffins are easy to make and filled with delicious fall spices, topped with a bright cinnamon pecan strizzle. They are ready in 30 minutes!
Philly Cheese Steak Skillet
This one-pan Philly cheesesteak recipe is packed with garlic, mild peppers, juicy steak, and mushrooms for the perfect weeknight dinner.
Tuesday
Cottage cheese egg bites
This 30-Minute Cottage Cheese Egg Bites Recipe with Ham, Dijon, and Sweet Roasted Peppers is an easy, high-protein breakfast on the go.
Air Fryer Beer Battered Fish Tacos
These beer battered air fryer tacos have a delicious seasoned batter and a perfect fry anytime. Add them to your favorite tortilla and top with creamy coleslaw and chipotle cream for the perfect fish taco!
Wednesday
Peanut Butter and Jelly Oatmeal Recipe
This Healthy Peanut Butter and Jelly Oatmeal Recipe It’s high in protein and fiber and is made in less than 10 minutes! This easy oatmeal recipe makes a perfect healthy breakfast!
Honey Garlic Quick Pot Chicken Thighs
These Quick Pot Chicken Thighs in Honey Garlic Sauce with hints of spicy sriracha are an effortlessly juicy 30 minute dinner.
Thursday
Freezer Breakfast Burrito
These freezer breakfast burritos are filled with eggs, veggies, bacon and cheese. They are easy to freeze and reheat, perfect for meal prep!
Miso Salmon
Miso Salmon is an easy weeknight recipe that tastes like it came straight from the restaurant! You will love the sweet, savory and umami taste of this dish.
Friday
Smoked Bacon Sweet Potato Hash and Eggs
This Sweet Potato Hash is packed with paprika, crispy bacon, and eggs for the perfect sweet and savory breakfast bite.
Easy Tender Crock Pot Cuban Ropa Vieja Recipe
Easy Cuban Ropa Vieja Recipe Made in the Crock Pot, Minced Meat. Marinated meat covered with onion, garlic and pepper, then marinated in green chili tomato sauce and fried until tender.