7-Day Meal Plan

Day 1

• Breakfast: Scrambled eggs with spinach + whole grain toast
• Lunch: Turkey and cheese sandwich + baby carrots
• Dinner: Baked lemon garlic chicken, brown rice, steamed broccoli
• Snack: Greek yogurt with honey and granola

Day 2

• Breakfast: Overnight oats with banana and peanut butter
• Lunch: Chicken Caesar salad wrap
• Dinner: Ground beef tacos with lettuce, tomato, and avocado
• Snack: Apple slices with almond butter

Day 3

• Breakfast: Smoothie (frozen berries, spinach, banana, Greek yogurt, milk)
• Lunch: Tuna salad on whole grain crackers + side salad
• Dinner: Spaghetti with marinara sauce and side of green beans
• Snack: Hard-boiled eggs

Day 4

• Breakfast: Whole grain waffles with fresh fruit
• Lunch: Leftover spaghetti or a turkey wrap
• Dinner: Grilled salmon, quinoa, and roasted asparagus
• Snack: Cottage cheese with pineapple

Day 5

• Breakfast: Avocado toast with poached egg
• Lunch: Chicken quesadilla with salsa
• Dinner: Stir-fry with chicken, bell peppers, onions, and rice
• Snack: Trail mix or handful of nuts

Day 6

• Breakfast: Yogurt parfait with granola and berries
• Lunch: Egg salad sandwich + cucumber slices
• Dinner: Homemade pizza with veggies
• Snack: Celery with peanut butter

Day 7

• Breakfast: Breakfast burrito (egg, cheese, beans, salsa)
• Lunch: Grilled cheese and tomato soup
• Dinner: Crockpot chili with cornbread
• Snack: Popcorn or hummus with pita chips

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Shopping List

Produce

• Bananas
• Apples
• Berries (fresh or frozen)
• Spinach
• Lettuce (romaine or spring mix)
• Tomatoes
• Avocados
• Broccoli
• Carrots
• Green beans
• Asparagus
• Bell peppers
• Onions
• Cucumbers
• Garlic
• Potatoes (optional, for variety)
• Pineapple (fresh or canned)

Protein

• Eggs
• Chicken breasts
• Ground beef or turkey
• Canned tuna
• Salmon (fresh or frozen)
• Greek yogurt
• Cottage cheese
• Cheese (cheddar, mozzarella, etc.)
• Deli turkey
• Almond butter or peanut butter

Pantry

• Whole grain bread
• Whole grain wraps or tortillas
• Brown rice
• Quinoa
• Oats
• Granola
• Trail mix or nuts
• Pasta
• Marinara sauce
• Salsa
• Crackers
• Cornbread mix
• Pizza crust or ingredients for homemade dough
• Popcorn
• Canned beans (black, pinto, kidney for chili)
• Canned tomatoes (for chili or soup)
• Chicken or vegetable broth
• Tomato soup

Dairy

• Milk (or dairy-free alternative)
• Butter
• Cheese sticks (optional snacks)

Frozen

• Frozen berries
• Frozen vegetables (optional backup)
• Waffles (or ingredients to make your own)

Seasonings/Condiments

• Salt, pepper, garlic powder, onion powder
• Olive oil
• Lemon juice
• Honey
• Mustard
• Mayo