A Sample Week of Meal Planning

“A goal without a plan is just a wish.”
- Antoine de Saint-Exupery 

Another week, another meal plan! One of the best ways to assure you stick to your meal plan is to think ahead and have your meals and snacks ready to go. I have created a sample week of meals and snacks for your planning inspiration. Typically, I choose 2-3 breakfasts, 3-4 entrees, and 3-4 snacks per week, depending on how much I plan on eating out. I try to prepare at least 2 of the entrees over the weekend, leaving the easiest meal(s) to prepare throughout the week. I recommend keeping breakfasts and snacks as simple as possible, and consider mixing and matching items. And don’t forget to carve out some time each week to do the grocery shopping and meal prepping!  One of the most important things to keep in mind when planning a week ahead is that flexibility is key. Expect that you won’t stick to your plan 100%, and that’s okay! Life happens, you may get invited to a last-minute dinner date or forget your lunch at home. Don’t let perfectionism get the best of you, the best plan is a flexible one!

On the Menu:

Breakfasts:

  1. Overnight oats 

  2. Yogurt, granola, and berries 

  3. Eggs, toast, and orange juice 

Entrees:

  1. Baked chicken breasts with sweet potato and sauteed spinach 

  2. Lentil chili with rice 

  3. Rotini pesto with tomatoes and white beans

Snacks: 

  1. Crackers and hummus

  2. String cheese and grapes

  3. Apple and peanut butter

  4. Yogurt and granola

GROCERY LIST:

  • 3 sweet potatoes

  • 1 yellow onion

  • 1 head of garlic

  • 1 can diced tomatoes

  • 1 can tomato paste

  • 1 can black beans

  • 1 can kidney beans

  • Brown lentils (dry)

  • Rice

  • Chili powder

  • Paprika

  • Cumin

  • Onion powder

  • Garlic powder

  • Chicken or vegetable broth

  • 1 box of rotini pasta

  • 1 8 oz. tub of pre-made pesto sauce 

  • Cherry tomatoes

  • 1 can of cannellini beans or navy beans

  • Dried oats

  • Milk

  • Cinnamon

  • Honey

  • Frozen berries

  • Peanut butter

  • Crackers

  • Hummus

  • Bag of apples

  • Chocolate peanut butter cups

  • Bread

  • ½ dozen eggs

  • Butter or oil

  • Orange juice

  • Yogurt

  • Granola

  • String cheese

  • Grapes

  • 3 chicken breasts

  • Fresh spinach


Sample Breakdown:


Monday

Breakfast

  • Overnight oats

AM Snack

  • Crackers and hummus 

Lunch

  • Lentil chili and rice

Aft Snack

  • Apple and peanut butter 

Dinner

  • Chicken, sweet potato, and spinach

PM Snack 

  • Chocolate peanut butter cups


Tuesday

Breakfast

  • Toast and eggs, orange juice 

AM Snack

  • Yogurt and granola  

Lunch

  • Pesto rotini

Aft Snack

  • String cheese and grapes 

Dinner

  • Lentil chili and rice

PM Snack 

  • Go out for ice cream!


Wednesday

Breakfast

  • Yogurt, granola and berries

AM Snack

  • String cheese and grapes

Lunch

  • Chicken, sweet potato, and spinach

Aft Snack

  • Crackers and hummus

Dinner

  • Pesto rotini

PM Snack 

  • Apple and peanut butter


Thursday

Breakfast

  • Overnight oats

AM Snack

  • Crackers and hummus

Lunch

  • Lentil chili and rice

Aft Snack

  • Chocolate peanut butter cups

Dinner

  • Chicken, sweet potato, and spinach

PM Snack 

  • Yogurt and granola


Friday

Breakfast

  • Toast and eggs, juice

AM Snack

  • String cheese and grapes

Lunch

  • Pesto rotini

Aft Snack

  • Apple and peanut butter

Dinner

  • Go out! 

PM Snack 

  • Chocolate peanut butter cups