7-Day Meal Plan Week 2, The Refresh
May 10, 2024
By Sarah Mastracco
This plan is designed to help you enjoy a week of nutritious, delicious meals using a variety of wholesome ingredients. It includes breakfast, lunch and dinner to keep you energized and satisfied throughout the day. The meals are balanced, incorporating plenty of vegetables, lean proteins, whole grains and healthy fats.
Below the Meal Plan, you'll find a shopping list to make sure you have all the ingredients needed for the week. Additionally, links to recipes are provided to guide you through the preparation of each meal. Feel free to mix and match, or just use these ideas as a jumping off point for your own creations. Enjoy this journey to healthier eating!
Day 1
Breakfast: Spinach and Avocado Smoothie and make-ahead Zucchini Bread
Lunch: Grilled Chicken Salad with grilled vegetables and pickled onions
Dinner: Broiled Salmon with Roasted Zucchini with Miso Glaze
Day 2
Breakfast: Overnight Oats Blueberry Smoothie Bowl
Lunch: Lentil Soup with Greens and Rice
Dinner: Turkey Bolognese with Spaghetti Squash
Day 3
Breakfast: Omelette with Spinach, Tomatoes, and Avocado
Lunch: Mediterranean Chickpea and Quinoa Salad
Dinner: Shrimp Tacos with Corn Salsa and a side of steamed brown rice with cilantro and scallions
Day 4
Breakfast: Smashed Avocado, pickled onion and sliced tomato on whole grain toast
Lunch: Fonio Salad with Strawberries and Peppery Greens
Dinner: One-Pan Chicken and Quinoa with Lemon and Za’atar Vinaigrette
Day 5
Breakfast: Baked eggs and Zoodle bundles
Lunch: Wild Rice Soup with Vegetables
Dinner: Grilled Pork Tenderloin with Honey Roasted Carrots
Day 6
Breakfast: Breakfast baked Sweet potato with Almond Butter, Banana and Chia
Lunch: Big Greek Salad in a Jar
Dinner: Grilled or Baked Fish with Millet Pilaf and Fresh Herb Salsa Verde
Day 7
Breakfast: Eggs with Two Salsas
Lunch: Steak Grain Bowl with a side of kimchi
Dinner: Whole Roast Chicken with Roasted Spring Vegetables
Shopping List:
Veggies, Herbs and Fruits:
Spinach, Asparagus, Zucchini, Spaghetti squash, Red Onion, Peas, Cauliflower, Carrots, Cabbage, Avocado, Cucumbers, Corn, Salad greens, Tomatoes, Frozen pineapple, Frozen mango, Blueberries, Bananas, Lemons, Oranges, Sweet potatoes, Bell peppers, Scallions, Mushrooms, Garlic, Ginger, Basil, Parsley, Mint, Cilantro
Whole Grains, Legumes, Nuts & Seeds:
Whole wheat flour, Baking powder, Oats, Tri-color Quinoa, Wild rice, Millet, Fonio, Corn tortillas, Lentils, Chickpeas, Miso, Walnuts, Pumpkin seeds, Chia seeds
Fats & Dairy:
Almond milk, Extra-virgin olive oil, Coconut milk, Greek yogurt
Proteins:
Eggs, Pork tenderloin, Chicken thighs, Whole Chicken, Fish, Shrimp, Ground Turkey, Steak
Misc:
Vanilla, kosher salt, cinnamon, Za’atar, honey, maple syrup, red wine vinegar, whole wheat tortillas, pesto, white miso, salsas (red and green), cumin, coriander, capers, anchovy, vegetable broth
