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.