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.

7 day Healthy Meal Plan - free printable meal plan and grocery list, full of healthy summer favourites

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 - Day One of a 7 Day Healthy Meal Plan, complete with free printable meal plan and grocery list

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 - Day Two of a 7 Day Healthy Meal Plan, complete with free printable meal plan and grocery list

Tuesday Meal Plan

  • Breakfast: Leftover breakfast casserole
    • Alternative: quiche
  • Lunch: Quick homemade pea soup
  • Supper: Roast chicken with green beans, sweet potatoes
  • Snacks: Banana pudding bars, strawberries, bananas, yogurt, crudites with spinach dip

Wednesday Meal Plan - Day Three of a 7 Day Healthy Meal Plan, complete with free printable meal plan and grocery list

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: Banana pudding bars, strawberries, bananas, yogurt, crudites with spinach dip

Thursday meal plan - Day Four of a 7 Day Healthy Meal Plan, complete with free printable meal plan and grocery list

Thursday Meal Plan

Friday Meal Plan - Day Five of a 7 Day Healthy Meal Plan, complete with free printable meal plan and grocery list

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: Banana pudding bars, strawberries, bananas, yogurt, crudites with spinach dip, blueberry muffins

Saturday Meal Plan

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: Blueberry muffins, strawberries, bananas, yogurt, crudites with spinach dip

Free Printable Meal Plan - new one available every week on Sugar, Spice and Glitter

Don’t forget to grab your free printable for this 7-day healthy meal plan and your free printable grocery list!

 

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7 Comments

  1. 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!

  2. 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!

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