Between juggling kids, fulfilling all of your other responsibilities and attempting to eek out a moment for your own sanity, it’s no wonder you sometimes forget to figure out what’s for dinner.
But while the occasional pizza night is 100% necessary, we all have those times when less-than-healthy comfort foods start becoming the norm. That’s why I’ve created this easy, healthy weekly meal plan and grocery list. It’s filled with simple pantry meals to help you get back on track during busy, hectic times. (Like now for instance!)
Keep reading for a full week of quick breakfasts, grab-and-go lunches, and simple, delicious dinners…most of which are ready in 30 minutes or less!
Note: I am not a nutritionist, nor should this be considered nutritional advice. Consult your doctor before making any lifestyle and/or dietary changes.
About Your 7-Day Grocery List
I’ve been committed to healthy living for long enough to know that if I don’t keep my options easy and convenient, I’m going to fall off the wagon. So when I created this meal plan, I wanted to make sure I wasn’t sending you to the grocery store every two days.
This grocery list prioritizes fresh, whole foods that will keep in your fridge or freezer all week long. Because less time waiting in line means more time to prepare healthy, wholesome meals for the week ahead.
You’ll also notice that I suggest you buy certain ingredients organic. I based these choices on the Environmental Working Group’s Dirty Dozen. It lists the 12 produce items that contain the most dangerous pesticide residue.
How To Freeze Meats Properly
I know what you’re thinking: what kind of frankenchicken lasts in the fridge for a whole week? The answer: the organic, pastured kind that you freeze. I managed to cut our family’s grocery bills in half by relying on bulk buys via Butcher Box and Costco. The former ships frozen, so all my meat goes right into the freezer. As for our Costco purchases, I either meal prep immediately, or vacuum seal and freeze my meats as soon as I get home.
If you don’t have a vacuum sealer, your meats will freeze best if you pat them dry with a paper towel and wrap them in parchment before slipping them into a Stasher or Ziplock bag. The parchment paper not only helps prevent freezer burn, it also keeps each piece of meat separate, so you can store it all in one bag and easily remove exactly what you need.
7-Day Meal Plan Grocery List
One last thing before you start scrolling: the list below includes every single ingredient you’ll need for the whole week. But because I relied on common ingredients and pantry staples, you have most of these items already. Be sure to double-check your fridge and pantry before shopping so you don’t double up!
- Nutritional Yeast
- BBQ Sauce (free of refined sugar)
- Granola (free of refined sugar)
- Whole Grain or Gluten-Free Pasta
- Pine Nuts
- 14.5 oz can Organic Diced Tomatoes
- 14.5 oz can Organic Tomato Sauce
- Canned Tuna Packed In Oil
- Bone Broth or Chicken Stock
- Trader Joe’s Cilantro Dressing
- Almond Butter
- Vanilla or Unflavored Protein Powder (I suggest using collagen peptides)
- Nut Milk
- Healthy Cooking Fats: ghee, avocado oil, EVOO
- Balsamic Vinegar
- Apple Cider Vinegar
- Old Fashioned Rolled Oats
- Spices: cinnamon, cumin, paprika, chili powder, basil, oregano, garlic powder
- Frozen Cauliflower
- Frozen Organic Mixed Berries
- Cauliflower Rice
- Cauliflower Pizza Crust
- Cauliflower Gnocchi
- Chicken Apple Sausage (I like Aidell’s)
- Ground Turkey or Bison
- Whole Raw Or Cooked Rotisserie Chicken (preferably organic)
- Organic Chicken Breasts
- Organic Eggs (pastured if possible)
- Wild Salmon Filets
- Vegan Yogurt
- Kite Hill Everything Cream Cheese
- Low Fat Greek Yogurt
- Pork Shoulder
- Pork Tenderloin
- Sugar-Free, Nitrite-Free Bacon
- Sliced prosciutto
- Parmesan cheese
Fresh Fruits + Veggies
- 2 Bunches Dino Kale
- 1 Pomegranate
- 1 Head Purple Cabbage
- Cooked Baby Beets
- 1 lb Brussels Sprouts
- 1 Butternut Squash
- Organic Mixed Berries
- 1 Avocado
- Cherry Tomatoes
- 3 Medium Sweet Potatoes
- 3 Brown Or White Onions
- 2 Shallots
- 1 Head Garlic
- Fresh Herbs: Basil, Sage, Thyme
- 2 Bunches Carrots
- 2 Organic Red Bell Peppers
- 4 Zucchini
- 5 Lemons
- 1 Orange
- 1 Bunch Asparagus
A Quick Word About Meal Prep
I created this 7-day plan with meal prep in mind. Having a fridge full of prepared proteins and veggies not only makes it easier and faster to put dinner on the table, it also makes meals more interesting.
Think you don’t have time to prep? Make a whole mess of chicken breasts on a Sunday afternoon and chop up some raw veg while they’re cooking. You’d be surprised how much that little bit of prep can help!
Your 7-Day Meal Plan
Breakfast: AB+J Smoothie
Ingredients + Method: Add 1 serving protein powder, 1 c berries, 1/2 banana 1c nut milk, 1/2c frozen cauliflower, and 1 tbsp almond butter to your blender and blend until smooth. Enjoy Immediately
Breakfast: Herbed Veggie Scramble
Ingredients: 1 whole egg + 2 whites, 1/2 a zucchini, diced, 1/4 a small brown onion, diced, 1/8 tsp dried basil, 1/8 tsp dried oregano 1 tbsp EVOO (serves one)
Method: Warm a sautée pan over medium heat and add the olive oil. Let it heat up for a second before adding the zucchini, onions and herbs. meanwhile, beat the eggs and whites until smooth. When the onions are translucent, pour the eggs over the veggie mixture and scramble. Serve hot.
Lunch: BBQ Chicken Salad
Ingredients: 1 chicken breast , 1 tbsp BBQ sauce, 3 c salad greens and fresh veggies (I suggest cherry tomatoes and cucumber), 1 serving of your favorite salad dressing. (I suggest Trader Joe’s Cilantro Dressing.)
Using two forks, shred a chicken breast ( you can use leftover from the night before) and toss with BBQ sauce. Set aside. Meanwhile, toss together the veggies, greens, and salad dressing. Top with chicken and serve.
Dinner: Salmon Sheet Pan Supper
Breakfast: Yogurt Topped With Fresh Berries And Granola
Lunch: Cauliflower Pizza with Prosciutto And Arugula
Ingredients: 1 cauliflower pizza crust, 1c fresh baby arugula, 4 slices prosciutto, 1 tbsp grated parmesan cheese, 1/2 an orange (cut into thin slices), lemon vinaigrette (1/2 tbsp lemon juice, 2 tbsp EVOO, 1 tsp orange zest, s+p to taste)
Method: Prepare pizza crust according to manufacturer’s directions. Meanwhile, whisk together dressing ingredients and slice prosciutto into 1-inch thick strips.
When the pizza crust is ready, top with arugula, sliced prosciutto, cheese, and orange. Drizzle on the lemon vinaigrette and enjoy immediately.
Dinner: Chicken Pasta Alfredo With Spinach
Method: Toss your favorite whole grain or gluten free pasta with Creamy Vegan Alfredo Sauce and a handful of baby spinach. Top with a cooked chicken breast. Variation: Not vegan? Use regular yogurt instead of vegan, but steer clear of traditional, processed cream cheese.
Breakfast: Oatmeal With Sautéed Apples (Substitute almond butter for cashew, chia seeds optional.)
Lunch: Spinach Salad with Oranges and Beets
Ingredients: 1 precooked chicken breast, 3 c spinach, 2 cooked baby beets (cut into 1/4 inch slices), 1/2 an orange (sliced), 1 tbsp pine nuts, 1/2 tbsp balsamic vinegar, 1 tbsp EVOO, s+p to taste
Method: Whisk together the oil, vinegar, salt and pepper. Set aside. Slice the chicken into strips and toss with the spinach, beets, oranges, pine nuts, and dressing. Enjoy immediately.
Dinner: Pork Tenderloin With Brussels Sprouts Salad
Pork Tenderloin Ingredients: 1 Pork Tenderloin, 1/2 tbsp garlic powder, 1 tsp cumin, 1 tsp paprika, 1/2 tsp oregano, 1/2 tsp salt, 1/2 tsp pepper.
Method: Preheat oven to 375. Mix spices in a small bowl and set aside. Meanwhile, remove pork from packaging and pat dry with a paper towel. Rub generously with spice mixture and place on a parchment-lined baking sheet. Roast in preheated oven for 25 minutes, or until its internal temperature reaches 145 degrees. Let rest for 10 minutes before slicing and serve warm.
Breakfast: AB+J Smoothie (see earlier recipe)
Lunch: Leftover Pork With Brussels Sprouts Salad
Dinner: Tuna Pasta With Kale
Ingredients: 1 can line-caught tuna packed in oil, 1/2 small brown onion (diced),1 bunch Dino Kale, ribs removed and cut into 1/4-inch strips, 1 tsp oregano, 2 servings of whole wheat or gluten free pasta.
Method: Prepare pasta according to manufacturer’s instructions. Meanwhile, open the tuna can and pour 1 tbsp oil into a heated sauté pan. Discard the rest of the oil. Add the onion to the oil and sauté over low heat until translucent. Then add the kale, oregano and tuna and cook, stirring occasionally until the kale is soft and the tuna is heated through. Toss with pasta and serve. (serves 2)
Breakfast: Yogurt Topped With Fresh Berries And Granola
Dinner: Nom Nom Paleo’s Instant Pot Kalua Pig
Breakfast: Oatmeal topped with berries and AB
Lunch: Pork Taco Salad
Ingredients: Shredded pork shoulder (leftover from last night), 3 c salad greens, 1/4 ripe avocado (cubed), 5 cherry tomatoes (halved), 7 1/4-in thick slices of cucumber (halved), 1 serving Trader Joe’s Cilantro Dressing
Method: Reheat last night’s shredded pork shoulder in a cast iron pan. Meanwhile, toss together the veggies and dressing. Top with pork and serve.
Dinner: Paleo Sweet Potato Chili
Variation: This recipe calls for bone broth, and I love the richness it adds. But you can save money by substituting chicken stock. Also feel free to use ground turkey instead of bison.
You made it!
Congrats on 7 days of healthy eating! Whether you followed it exactly or threw in your own creations, I hope it made you feel inspired and empowered to continue your commitment to healthy living. Wanna keep going? Check out these 20 Healthy Pantry Meals + Snacks.