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Healthy Weekly Meal Plan With Grocery List

If you want to start eating more healthily, the notion of creating a weekly meal plan has probably crossed your mind.  After all, meal plans offer a simple and (mostly) convenient way of ensuring that you eat better.  The problem is, making such a meal plan can be difficult because there are many things to consider.

 

To that end, we’ve put together this short guide to give you the information you need.

Your Meal Prep Grocery List

 

Here are some of the healthiest grocery list ideas:

Fruits

  • Apples

  • Bananas

  • Oranges

  • Kiwi

  • Frozen berries

  • Avocado

  • Lemons

  • Grapes

  • Cherries

 

Vegetables

  • Spinach

  • Tomato

  • Cucumber

  • Broccoli

  • Kale

  • Potatoes

  • Carrots

  • Garlic

  • Green peas

  • Asparagus

  • Bell pepper

 

Meats

  • Chicken

  • Turkey

  • Lamb

  • Pork

  • Beef

  • Bison

  • Liver

 

Whole Grains

  • Oats

  • Quinoa

  • Brown rice

  • Corn and popcorn

  • Whole-grain products

  • Whole rye

  • Whole-grain barley

 

Seafood

  • Salmon

  • Mackerel

  • Rainbow trout

  • Sardines

  • Tuna

  • Herring

  • Shrimp

  • Cod

 

Nuts

  • Cashew

  • Peanuts

  • Macadamia nuts

  • Almonds

  • Walnuts

  • Brazil nuts

  • Pecans

 

Seeds

  • Flaxseeds

  • Hemp seeds

  • Pumpkin seeds

  • Sesame seeds

  • Chia seeds

  • Sunflower seeds

 

Dairy and Eggs

  • Eggs

  • Yogurt

  • Whole milk

  • Cheese

 

Now that we’ve gone over the meal prep shopping list, let’s take a look at some sample meals for your weekly plans:

 

7 Day Meal Plan

 

Now that we’ve covered the weekly grocery list, it’s time to give some meal examples.

 

With three meals a day and limited time, planning makes it easier for you to stay on your daily routine. Here are some great breakfast, lunch, and dinner ideas to help create your healthy weekly meal plan with grocery list.

 

Breakfast Recipes For Weekly Meal Planners

 

1. Greek yogurt parfait with berries and a bit of honey for sweetness

Mix everything in a bowl and enjoy.

 

2. Overnight oats

  • Oats

  • Milk

  • Chia seeds

  • Greek yogurt

  • Honey

  • Some chopped berries

Mix everything in a jar or container, pop in the fridge, and enjoy in the morning.

 

3. Egg muffins

  • Tomato

  • Spinach

  • Cottage cheese

  • Bell pepper

  • Eggs

Chop the veggies up, mix them with the eggs and cottage cheese, add a bit of salt and pepper and pour into a muffin tin. Oven bake until they turn golden brown and enjoy.

 

Lunch Recipes For Weekly Meal Planners

 

1. Grilled chicken breast

  • Chicken breast

  • Potatoes

  • A green salad

  • An apple

Grill the chicken, oven bake the potatoes, make a green salad, and have an apple for dessert.

 

2. Turkey taco bowl

  • Turkey meat

  • Brown rice

  • Tomato

  • Corn

  • Cheese of choice

Cook the meat and rice then add it in a Tupperware container with chopped tomato, corn, and some cheese.

 

Dinner Recipes For Weekly Meal Planners

 

1. Chicken with brown rice and greens

  • Chicken breast

  • Broccoli, kale, spinach, and other greens

  • Brown rice

Fry the chicken in an oil-sprayed pan and boil the rice. Add the chicken and rice in a Tupperware container with various greens. Salt and pepper to taste.

 

2. Jar salad with sweet potato

  • Sweet potato

  • Corn

  • Can of brown dried lentils

  • Bell pepper

  • A tablespoon of olive oil

  • Two teaspoons of honey

  • Lime

Chop the sweet potato and bake it in the oven with some salt and pepper. Meanwhile, mix lime juice, a tablespoon of olive oil, and two teaspoons of honey.

 

In a jar, add the honey mixture, the baked sweet potato, corn, brown dried lentils, and chopped bell pepper. Seal and enjoy whenever you want.

 

Snacks Recipes For Weekly Meal Planners

 

1. Boiled eggs

Yes, this is a simple one, and it works great because eggs are nutritious and satiating, making them the perfect snack to quelch the afternoon cravings.

 

2. Energy balls

  • Two cups of oats

  • One mashed banana

  • Half a cup of almonds

  • ⅓ cup of maple syrup

  • Cinnamon

Blend everything in a food processor, shape into medium-sized balls, and let them dry for at least 30 minutes. Put them into a Tupperware container and pop them in the fridge for easy and delicious snacks.

 

 

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