This healthy weekly meal plan is perfect for a fresh start for the new year, with 5 days of easy breakfast and dinner recipes made from real, wholesome ingredients and a high protein focus in mind. Grab the free printable shopping list to make meal prep simple and stress-free.
A fresh year is the perfect time for a fresh start—and I want to make it easy. We goals of health in mind I wanted to provide something for you that’s actually useful!
This is the first of my weekly meal plans, created to take the stress out of figuring out what to cook. You’ll get 5 days of breakfast and dinner recipes, all planned out so you can move through the week with confidence instead of last-minute scrambling. All the recipes have a focus on whole foods with protein in mind so you can hit those goals!
I’ve also included a free printable shopping list so you can prep once and feel set for the entire week.
I’ll be sharing a new meal plan every week to help simplify your routine, save time, and make mealtime something you don’t have to overthink.
Scroll down to grab this week’s plan and FULL Grocery list—your week just got easier.
Monday
Protein Overnight Oats
These Protein Overnight Oats are the perfect breakfast when you want something healthy, filling, and easy to make.
Easy 30-Minute Creamy Tuscan Chicken
This Creamy Tuscan Chicken features pan-seared chicken in a garlic white wine sauce with spinach and burst tomatoes. We like to serve it over rice or with a salad.
Tuesday
Cottage Cheese Egg Bites
This 30-minute cottage cheese egg bites recipe with ham, Dijon, and sweet roasted peppers is an easy high protein on-the-go breakfast.
20 Min Garlic Butter Baked Salmon in Foil
This Tender Garlic Butter Baked Salmon in foil comes together in just 20 minutes! This easy salmon recipe is slathered in a honey garlic butter sauce then baked in a foil packet for the perfect flaky bite.
Wednesday
Vanilla Chia Seed Pudding
Made with coconut milk, speckled with chia seeds, flavored with vanilla and sweetened with maple syrup, you’re going to devour this Creamy Chia Pudding. It’s a healthy make-ahead breakfast, snack or dessert like none other!
Slow Cooker Beef Barbacoa
This spicy crockpot barbacoa recipe with smokey chipotles, cloves, and tangy apple cider vinegar is the perfect filling for tacos.
Thursday
The Best Tropical Green Smoothie
The Best Tropical Green Smoothie you’ll ever make with pineapple, strawberries, banana and fresh spinach. Ready in minutes, each sip of this green smoothie is filled with nutrients, fiber and protein.
Lemon Rosemary Chicken
This buttery, lemon rosemary chicken recipe with stone-ground mustard and garlic is an easy, baked weeknight dinner.
Friday
No Bake Vegan Cookie Dough Energy Balls
Vegan Cookie Dough Energy Balls made with 7 ingredients and no baking required! They are a great healthy snack or breakfast on the go with only 111 calories per bite – high protein, low carb and low sugar.
Turkey Meatballs
This juicy turkey meatballs recipe with fragrant garlic, herby oregano, and savory parmesan is an easy Italian dinner.
This is perfect! Thank you for taking the time to do this so I don’t have to!! Looking forward to next week already.
Yay, Jessica! That’s exactly why I make these — so you don’t have to. So glad it’s helpful! 🫶