7-Day Healthy Meal Plan, Week 3
Every Friday I share a 7-day healthy meal plan with you, and this week it’s all about summer flavours and easy meals.
Don’t forget to scroll down to the bottom for your free printable grocery list and meal plan.
For easy mornings this week, I’m relying on breakfasts that I can prep the night before, like a breakfast casserole or overnight oatmeal.
We’re also trying out a few new recipes, like fish tacos, shrimp scampi, blender hollandaise, buddha bowls, and carrot cake pancakes. I’m linking to blogs that I love and trust for those recipes. They seem pretty straight-forward and customizable if we need to switch out an ingredient or adjust something to taste.
Monday Meal Plan
- Breakfast: Breakfast casserole with cheese, spinach, tomatoes, sweet potatoes, avocado
- Alternative: quiche
- Lunch: Smorgasboard
- Supper: French Onion Soup and Salad with homemade apple cider vinaigrette
- Alternative: other soup & salad combo
- Snacks: Banana pudding bars, strawberries, bananas, yogurt, crudites with spinach dip
Tuesday Meal Plan
- Breakfast: Leftover breakfast casserole
- Alternative: quiche
- Lunch: Quick homemade pea soup
- Supper: Roast chicken with green beans, sweet potatoes
- Snacks:Â Banana pudding bars, strawberries, bananas, yogurt, crudites with spinach dip
Wednesday Meal Plan
- Breakfast: Strawberry Cheesecake Overnight Oats
- Lunch: Green Beans with shredded chicken, cheese, and salsa (kids might have theirs as quesadillas)
- Supper: Easy chicken curry with tomatoes and rice (using leftover chicken)
- Snacks:Â Banana pudding bars, strawberries, bananas, yogurt, crudites with spinach dip
Thursday Meal Plan
- Breakfast: Blueberry muffins and yogurt
- Lunch: Chicken pasta soup (made from chicken bones) and veggie quesadillas
- Supper: Shrimp scampi
- Snacks:Â Banana pudding bars, strawberries, bananas, yogurt, crudites with spinach dip, blueberry muffins
Friday Meal Plan
- Breakfast: Blueberry muffins and yogurt
- Lunch: Tuna Casserole (leftover rice, canned tuna, frozen veg, olive oil)
- Supper: Grilled veggies and sausages (bbq or oven)
- Snacks:Â Banana pudding bars, strawberries, bananas, yogurt, crudites with spinach dip, blueberry muffins
Saturday Meal Plan
- Breakfast: Eggs Benedict with Blender Hollandaise
- Lunch: Lunch out or deli counter, if grocery shopping today
- Supper: Fish tacos
- Snacks:Â Blueberry muffins, strawberries, bananas, yogurt, crudites with spinach dip
Sunday Meal Plan
- Breakfast: Carrot Cake Pancakes (from Joy the Baker, made with whole wheat by Cookie and Kate)
- Lunch: Buddha Bowl Salad (salad with a fried or poached egg and quinoa)
- Supper: Tomato chicken bake
- Snacks:Â Blueberry muffins, strawberries, bananas, yogurt, crudites with spinach dip
Don’t forget to grab your free printable for this 7-day healthy meal plan and your free printable grocery list!
Great meal plan. I really need to get more organized when I go to the grocery store so your list will help. Thanks for the meal ideas!
Hi Jennifer! The meal plan looks great. I printed the meal plan but I cannot find a link for the grocery list. Is it not posted yet? Thanks!
This is a great idea. To be perfectly honest, I could be much better at planning ahead. I know it helps things runs smoothly and even saves time. Thanks for the ideas!
This is a great meal plan, with some delicious looking food. I struggle in the summer months because I can just grab a peanut butter jelly sandwich and chips. 🙂
Great ideas! Pinning now!
Elizabeth
allkindsofthingsblog@gmail.com
Wow. This looks like an amazing meal plan! I will be looking through the recipes. I love the format of the meal plan printable. Always more fun when it looks pretty. 🙂
Thanks for linking up at Tuesday Talk!
I think this is a great meal plan. I am featuring your post this week at Tuesday Talk!