Do you know that it’s a good idea to have a weekly meal plan? It’s the best way to ensure you eat healthy foods and stick to your budget. When you know how much the expenses are for every meal during the week, you can set aside money for that.
Healthy weekly meal plan with a grocery list:
For breakfast, you can have egg sandwich and oranges made with whole grain English muffins. For lunch, you can have lettuce wraps and milk. Snacks during the day could be peanut butter with apples. For dinner, you can make rotisserie chicken with roasted veggies.
For breakfast, you can have fruit with oatmeal. Cook the instant oatmeal with milk/water and add frozen berries before serving. Lunch can be chicken sandwiches with tomato soup. Dinner can be vegetarian tacos.
Breakfast can be cereals with fruits like bananas and apples with soy milk or cow’s milk. Lunch may be simple egg sandwiches and grapes using whole wheat bread, eggs, Dijon mustard, lettuce leaves, etc. For snacks, you can have air-popped popcorn drizzled with dark chocolate. Dinner can be pasta with turkey, veggies and tomato sauce.
Whole wheat bagel, peanut butter, with banana makes for a sumptuous breakfast. Lunch can be pasta salad with red onions, cucumber, cherry tomatoes, feta cheese, red wine vinegar, honey, and olive oil. The vegetables must be raw and mixed with cooked pasta. Boiled eggs with celery sticks can be a good daytime snack. Dinner maybe burgers made at home with French fries. Use ground beef and hamburger buns with cheese slices, tomatoes, lettuce leaves, onion, pickles, sauces, and mayo.
Breakfast with fruits and cottage cheese gives a healthy start to your day. Make mini-pizzas for lunch with whole wheat English muffins, tomato sauce, pepperoni, and shredded cheese. Fruit smoothies are packed with nutrients and perfect for snacking. Dinner can be stir-fried tofu served with brown rice.
Breakfast can be baked frittata made with eggs, baby spinach, broccoli and shredded cheese. Make peanut butter and jelly sandwiches for lunch and have these with fresh strawberries. Turkey roll-ups are good snack ideas. Homemade chili is an excellent dinner idea containing ground beef, red kidney beans, stewed tomatoes and tomato sauce, beef broth, shredded cheese, and cayenne pepper.
Brunch is a good way to begin your Sunday with family. Prepare French toast with fruits; make sure to use whole wheat bread of course. Use cheese and crackers for snacking in the afternoon. Dinner can be delicious quesadillas made with soft-shell tortillas, boneless chicken breasts, onion, red bell pepper, avocado, shredded Cheddar and taco seasoning.
Grocery list for the week:
Tomatoes, cherry tomatoes, celery, baby spinach, Bibb lettuce, oranges, large English cucumbers, ginger, strawberries and blueberries, kiwis, bell peppers, matchstick carrots, avocados, broccoli, onions and red onions, garlic, large carrots, Yukon Gold potatoes, frozen berries, bananas, grapes, black olives, and orange juice.
Whole grain English muffins, instant oatmeal, whole wheat bread, macaroni, whole wheat bagels, hamburger buns, instant brown rice, mini soft tortillas, medium-sized soft-shell tortillas, whole grain crackers, and hard-shell tacos.
Eggs, Cheddar cheese, cow/ soy milk, feta cheese, cheese slices, cottage cheese, and Greek yogurt.
Tofu, store-bought rotisserie chicken, black beans, red kidney beans, ground turkey, ground beef, boneless chicken breasts, pepperoni and turkey slices.
Tomato soup, stewed tomatoes, hummus, cereals, popcorn kernels, peanut butter, strawberry jam and fries.
Olive oil, balsamic vinegar, red wine vinegar, Dijon mustard, mayonnaise, sriracha, honey, pepper, thyme, soy sauce, sesame oil, pepper flakes, brown sugar, sour cream, taco seasoning, Parmesan, pickles, cinnamon, nutmeg, vanilla extract, and maple syrup.
Amna Sheikh is a medical doctor with a Bachelor of Medicine, Bachelor of Surgery (MBBS), Bachelors in Economics and Statistics. She is also a medical writer working as a freelancer for 10+ years and she is specialized in medical, health, and pharmaceutical writing, regulatory writing & clinical research. All her work is supported by a strong academic and professional experience.
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