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MONDAY
BREAKFAST
LUNCH
DINNER
Blueberry Chia
Pudding
Orzo Chickpeas
Salad
Cauliflower
Chickpeas
Curry
BREAKFAST
LUNCH
DINNER
Strawberry Smoothie
Bowl
Cauliflower
Chickpeas
Curry
Creamy coconut
Orzo
WEDNESDAY
BREAKFAST
LUNCH
DINNER
Blueberry Chia
Pudding
Orzo Chickpeas
Salad
Cauliflower
Chickpeas
Curry
THURSDAY
BREAKFAST
LUNCH
DINNER
Yogurt Fruit
Bowl
Creamy Coconut
Orzo
Salmon Quinoa
Bowl
FRIDAY
BREAKFAST
LUNCH
DINNER
Blueberry Chia
Pudding
Orzo Chickpeas
Salad
Salmon Quinoa
Bowl
Dessert : Fruit Salad
WEEKLY MEAL
SUGGESTIONS
TUESDAY
Grocery List
FRUIT
VEGETABLES
Strawberries
Green grapes
Bananas
Blueberries
Lemon
Pomegranate seeds
Kiwi
Green apple
Zucchini
Cauliflower
Cherry Tomatoes
Sweet Potatoes
Purple Onion
Yellow Onion
Garlic cloves
Spinach
Cilantro
RedBell pepper
Avocado
CONDIMENTS & OILS
CANNED / BOXED
Olive Oil
Coconut Oil
Salt
Black Pepper
Paprika
Cumin
Italian Seasoning
Turmeric powder
Curry Powder
Garam Masala
Herbs de Provence
Dill
Chickpeas
Coconut Milk
Quinoa
Brown Rice
Orzo
Rolled Oats
Chia Seeds
Granola
Peanut butter
Chia seeds
Corn
COLD
OTHER
Almond Milk
Coconut Milk
Greek Yogurt
Honey
Walnuts
Hemp seeds
Feta
Salmon
Dijon mustard
Blueberry Chia Pudding
Ingredients:
1/2 cup blueberries
1 cup almond milk
1 tbsp honey
1 cup Greek yogurt
1 1/2 cup rolled oats
3 tbsp chia seeds
Instructions:
1. Combine the blueberries, almond milk, Greek yogurt, and honey in a blender until
smooth.
2. Transfer the blended mixture to a bowl and stir in the rolled oats and chia seeds.
Allow to set in the fridge for at least 3 hours or overnight.
3. Serve with Yogurt or with some fresh blueberries or granola.
Nutritional content (estimate per serving)
Calories
Carbohydrates.
342 kcal
41.7g
Fiber
Cholesterol.
12.3g
13mg
Fat
13g
Protein
17.7g
6 minutes
3 servings
Strawberry Smoothie Bowl
Ingredients:
1/3 cup frozen strawberries
1/3 cup frozen blueberries
1 1/2 cup almond milk
1 tsp peanut butter
1 tbsp banana
1 tbsp granola
2 tbsp fresh strawberries
Instructions:
1. Combine the frozen blueberries, strawberries, almond milk, and peanut butter in a
blender until smooth.
2. Transfer to a bowl and add the banana, fresh strawberries, and granola.
Nutritional content (estimate per serving)
Calories
290kcal
Carbohydrates. 42g
Fiber
Cholesterol.
Fat
Protein
4.5g
30mg
14.1g
16.2g
10 minutes
1 serving
Fruit Salad
Ingredients:
1/4 cup strawberry
3 tbsp pomegranate seeds
1/4 cup green grapes
1/4 cup kiwi
1/4 cup green apple
1 tsp honey
1 tsp lemon juice
Instructions:
1. Add fruits to a large bowl along with the honey and lemon juice. Mix well and enjoy!
Nutritional content (estimate per serving)
Calories
Carbohydrates.
Fiber
Cholesterol.
Fat
Protein
205kcal
27.4g
12.6g
0mg
3.6g
4.1g
10 minutes
1 serving
Yogurt Fruit Bowl
Ingredients:
1/2 cup plain Greek yogurt
3/4 cup blueberries
3/4 cup strawberries
1 tbsp walnuts
1 tbsp granola
1 tsp hemp seeds
Instructions:
1. To a bowl, add Greek yogurt, blueberries, strawberries, walnuts, granola, hemp
seeds and enjoy!
Nutritional content (estimate per serving)
Calories
Carbohydrates.
Fiber
Cholesterol.
Fat
Protein
252kcal
37.1g
6.8g
5mg
12.1g
16.6g
5 minutes
1 serving
Orzo Chickpeas
Salad
Ingredients per bowl:
1/2 tbsp olive oil
1 tsp lemon juice
1 tsp Dijon mustard
1/2 tsp honey
1/3 cup chickpeas (roasted )
1/ 4 cup zucchini (roasted )
1 tbsp cherry tomatoes
2 tbsp onion
1/4 cup orzo (cooked)
1/2 tsp herbs de Provence
1/2 tsp dill
1 tsp feta (optional)
1 tbsp cilantro
Instructions:
1. To a glass bowl, add olive oil, lemon juice, Dijon mustard, honey herbs de Provence,
and dill and mix for a few minutes.
2. Add roasted chickpeas, roasted zucchini, cherry tomatoes, onion, orzo, cilantro and
feta
3. Transfer to a large bowl when ready to eat, mix and enjoy!
4. Refrigerate the remaining two bowls for up to 3 days. It
Nutritional content (estimate per serving)
Calories
385kcal
Carbohydrates.
Fiber
Cholesterol.
Fat
Protein
61.1g
9.1g
0mg
10.4g
13.5g
10 minutes
1 serving per bowl
Cauliflower Chickpeas
Curry
Ingredients:
half head cauliflower
1 cup coconut milk
One large sweet potato
1/4 cup chickpeas
1/2 tbsp coconut oil
3 tsp onion
1/2 tsp garlic
2/3 cup brown rice
2 tsp curry powder
1 tsp turmeric powder
1/2 tsp black pepper & salt
2 cups water
1 tsp paprika
1/4 cup fresh cilantro
1/2 tsp garam masala (optional)
Instructions:
1. Heat the oil in a non-stick frying pan over medium heat. Add diced onion and diced
garlic, curry powder, turmeric powder, black pepper, salt, and garam masala and
cook until it’s translucent, about 4-6 minutes.
2. Add the cauliflower and coconut milk and cook for about 5 minutes, then add the
sweet potato, chickpeas, and water. Cook for another 7 minutes.
3. Add paprika and fresh cilantro. Cook for 1 to 2 minutes.
4. Enjoy it with cooked brown rice.
5. Refrigerate the leftover for up to 3 days.
Nutritional content (estimate per serving)
Calories
453kcal
Carbohydrates.
Fiber
Cholesterol.
Fat
Protein
42.5g
10.6g
Omg
30.1g
10.2g
30 minutes
2 servings
Salmon Quinoa
Bowl
Ingredients per bowl:
1/4 cup quinoa (cooked)
1/4 roasted red bell pepper
1/4 cup corn (roasted)
3 tbsp cherry tomatoes
2 tbsp onion
2 tbsp avocado
3 oz salmon (cooked)
3 tbsp olive oil
1 tsp lemon juice
1/2 tbsp fresh cilantro
1/2 tsp black pepper & salt
Instructions:
1. To a salad bowl, add cooked quinoa, roasted red bell pepper, roasted corn, cherry tomatoes, onion, avocado, and cooked salmon.
2. Add olive oil, lemon juice, fresh cilantro, black pepper, and salt to a small bowl and mix well; then add to the salad bowl and enjoy!
How to cook salmon: begin by seasoning the salmon with 1/2 tsp garlic powder, 1/2 tsp black pepper, salt to taste, and herb de
Provence.
heat 1 tbsp olive oil in a non-stick skillet over medium heat until hot, then add the salmon to the oil and cook for about 5 minutes on
each side.
Nutritional content (estimate per serving)
Calories
370kcal
Carbohydrates.
40.2g
Fiber
7.1g
Cholesterol.
38mg
Fat
16.6g
Protein
25.2g
20 minutes
1 serving per bowl
Creamy Coconut
Orzo
Ingredients:
2 tbsp olive oil
1 tsp Italian seasoning
1 tsp paprika
1/4 tsp cumin
1/2 tsp salt
1/2 tsp black pepper
6 oz salmon
1/4 cup onion
Two cloves garlic
1 cup orzo
1 cup coconut milk
2 cups water
1/2 tsp turmeric powder
1 cup spinach
1 lemon
Instructions:
1. Add olive oil, Italian seasoning, paprika, cumin, salt, and black pepper to a pan, then
mix. Add in the salmon and stir in the oil for a few minutes.
2. Remove the salmon from the pan and add onion, garlic, orzo, coconut milk water, and
turmeric powder. Transfer to the oven and bake for 25 minutes (350 F).
3. After 25 minutes, add spinach and stir, then add salmon and slices of lemon and
transfer to the oven for another 12 minutes.
4. Allow to cool for 5 minutes and enjoy!
Nutritional content (estimate per serving)
Calories
500kcal
Carbohydrates.
52g
Fiber
5.4g
Cholesterol.
26 mg
Fat
Protein
25g
20.9g
40 minutes
3 servings
Guidelines
• Planning healthy meals is easy, but it can take some practice to
get used to it. Having a meal plan can save time and money and
reduce food waste. Just remember to stick to your shopping list.
The examples I provided should give you a great start. Don't feel
discouraged if you don't stick to the plan precisely as outlined making variations that fit your lifestyle and needs is OK. Do your
best to incorporate healthy choices into your day.
• As much as I try to give accurate nutritional information, these
figures are estimates. Different factors like the type of product, the
amount used, and the processing of ingredients can change the
nutritional information in any given recipe. You should calculate the
ingredients used in your interpretation to acquire the most precise
nutritional information.
• This plan is for one person. Please increase (double or triple) the
recipes if you are prepping for more than one. You can adjust
serving sizes for all meals and adapt each recipe to your taste.
• You can prep on Sunday evening and do a mini-prep on
Wednesday. Feel free to shift these however they fit your schedule.
• Have fun meal-prepping for the week!