7 Day Healthy Meal Plan, Week 2

Every Friday, I will share our 7 day healthy meal plan for the following week, starting on Monday so you have two days to shop and get ready!

Here’s our second healthy weekly meal plan.

7-day Healthy Meal Plan with free printable grocery list and printable meal plan. Easy healthy recipes to keep your family happy and fed all week long

Every family has different preferences, so there will likely be a couple meals that do not appeal to you — swap those out for something that does, and if you’re using the free printable grocery list (located at the bottom of this post), make sure you update it accordingly. I’ve even provided variation suggestions.

I usually take my 3 year old grocery shopping with me, and we have a rule that she can choose 3 items while shopping. We don’t have a structure to what the items have to be, as she usually does choose mostly healthy (or weird) items, but you could require that one is a fruit, one is for lunches only, etc.

I always pick vegetables and fruit that I love and that are in season. I don’t care if one item is more healthy for me, or on sale that week — I buy what I know I’ll actually want to eat to prevent food waste. Please swap out any veggies that I mention for ones that you prefer.

 

Monday Meal Plan

  • Breakfast: Scrambled Eggs with roasted tomatoes
    • Variation: other vegetable
  • Lunch: Veggie, hummus, and cheese tortilla wraps with apple slices
    • Variation: other wrap
  • Supper: Chicken piccata & potatoes, green beans
    • Variation: Baked chicken
  • Snacks: fresh strawberries, apples, homemade crackers, cheese slices, homemade vanilla yogurt

Tuesday Meal Plan

  • Breakfast: Overnight Strawberry Cheesecake Oats
    • Variation: Yogurt parfait
  • Lunch: Mermaid lunch (tuna pasta salad with diced cucumbers & sweet peppers)
    • Variation: favourite pasta dish
  • Supper: Chicken piccata leftovers with rice, onions, and sweet peppers
    • Variation: Chicken stir-fry using Monday’s leftovers
  • Snacks: fresh strawberries, apples, homemade crackers, cheese slices, homemade vanilla yogurt

Wednesday Meal Plan

  • Breakfast: Breakfast smoothies (recipes from Hen Family) & bagels (we like ours with cream cheese and smoked salmon)
    • Variation: Toast & fruit
  • Lunch: Homemade cream of chicken soup (strained for the toddlers)
    • Variation: Any soup
  • Supper: Quiche
    • Variation: Veggie Pot Pie
  • Snacks: fresh strawberries, apples, homemade crackers, cheese slices, homemade vanilla yogurt

Thursday Meal Plan

  • Breakfast: Leftover quiche
  • Lunch: Smorgasbord: sliced cheese, kielbasa, crudites & dip, applesauce & berries
    • Variation: Change out items as needed
  • Supper: Crockpot Beef & Dumplings
    • Variation: Spaghetti night
  • Snacks: fresh strawberries, apples, homemade crackers, cheese slices, homemade vanilla yogurt

Friday Meal Plan

  • Breakfast: Overnight Oatmeal (recipe from Pepper design blog)
    • Variation: Cereal or regular oatmeal
  • Lunch: Leftover beef & dumplings with fresh salad & apple cider vinaigrette
    • Variation: Any wrap
  • Supper: Homemade pizza — everyone can customize their own toppings, and I will likely go with my maple-glazed pecan, apple & parmesan pizza
    • Variation: Your family’s favourite easy supper
  • Snacks: fresh strawberries, apples, homemade crackers, cheese slices, homemade vanilla yogurt

Saturday Meal Plan

  • Breakfast: Blueberry Protein Pancakes & Sausage
  • Lunch: Likely have lunch out, or plan a simple picnic-style lunch (if I’m grocery shopping on Saturday, I might grab a rotisserie chicken or something else from the deli counter)
  • Supper: Fresh fish, sweet potatoes, & onions
    • Variation: Hamburgers & healthy sweet potato fries
  • Snacks: fresh strawberries, apples, homemade crackers, cheese slices, homemade vanilla yogurt

Sunday Meal Plan

  • Breakfast: Vanilla French Toast & Berries
  • Lunch: Hearty Salad & Soup
  • Supper: Pork tenderloin & vegetables
  • Snacks: fresh strawberries, apples, homemade crackers, cheese slices, homemade vanilla yogurt

Click here for your free printable grocery list printable.

And, click here for your free printable meal plan (just in case).

 

If you want to receive my free healthy meal plans every week, make sure to subscribe to my weekly newsletter (which also contains kids’ activities, parenting inspiration, and recipes)!

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6 Comments

    1. Haha, yea, this meal plan is probably the furthest thing from vegan-friendly! I will have a couple of vegan meal plans, vegetarian meal plans, and gluten-free meal plans eventually — I’d love any recipe recommendations!

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