This healthy weekly meal plan has 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.
Twenty weeks. I don’t take that lightly — and neither do you, because you keep showing up every week ready to cook something good.
This week’s plan is a mix of cozy and fresh that just works. A skillet dinner that’s going to become a regular, a salmon that tastes way more impressive than the effort it takes, and a quinoa bowl that might surprise you. Let’s get into it.
What’s On the Menu
Pan Seared Salmon in Garlic Cream Sauce This one feels like a restaurant meal on a Tuesday night. The garlic cream sauce is rich, simple, and comes together fast — and salmon in a cream sauce is the kind of thing that makes everyone at the table quiet in a good way.
Philly Cheesesteak Skillet All the flavor of a Philly cheesesteak without the hoagie roll getting in the way. One skillet, big flavor, done fast. This is the weeknight dinner that earns a permanent spot in your rotation.
Mediterranean Steak Quinoa Bowls Fresh, colorful, and filling in a way that doesn’t weigh you down. The steak takes this bowl somewhere satisfying and the Mediterranean flavors keep it bright. Great for lunch or dinner and even better the next day.
Banana Blueberry Baked Oatmeal Make it once Sunday and breakfast is handled for the week. Warm, naturally sweet, and the kind of thing that makes getting out of bed a little easier. Meal prep doesn’t get more low effort than this.
Twenty weeks of plans and I still mean this every single time — having the plan already made is what changes your week. Not a perfect grocery run, not an elaborate prep session. Just knowing what’s for dinner before the day gets away from you.
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Monday
Banana Blueberry Baked Oatmeal
This baked banana blueberry oatmeal is an easy and satisfying make-ahead breakfast. Perfect for weekday meal prep and weekend brunch, it’s loaded with juicy berries, mashed banana, and hearty oats.
Whole30 Salmon Recipe in Garlic Cream Sauce
This creamy salmon recipe is a guaranteed family favorite. Flaky, tender salmon is smothered in a tangy garlic cream sauce, and, the best part is, everything is done in 30 minutes or less!
Tuesday
Slimming Detox Smoothie
This Slimming Detox Smoothie is a great breakfast or postworkout snack option! It takes only a few minutes to make and has an assortment of ingredients with loads of health benefits. Spinach, banana, green apples, and pineapple are just a few fresh and healthy ingredients used to make this smoothie.
Blackened Shrimp Bowls
These blackened shrimp bowls are packed with bold spices, a red pepper corn relish, and plenty of fresh ingredients and protein for a delicious meal with BIG flavor!
Wednesday
Chocolate Banana Muffins
These moist Chocolate Banana Muffins have swirls of chocolate and banana in each bite and they’re just as fun to make as they are to eat!
Philly Cheesesteak Skillet
This one-pan philly cheesesteak recipe is packed with garlic, tender peppers, juicy steak, and mushrooms for the perfect weeknight dinner.
Thursday
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!
Easy Mediterranean Steak & Quinoa Bowl
Easy Mediterranean Steak & Quinoa Bowls filled with juicy tender steak, crisp vegetables, grains and a creamy tzatziki sauce. A balanced meal that’s light, quick and loaded with greek flavor.
Friday
Egg in a Hole with Pesto
This easy egg in a hole recipe with basil pesto and sweet bell peppers is a quick 10-minute breakfast for lazy weekends.
Grilled Chicken Pineapple Kabobs
Grilled Chicken Pineapple Kabobs are perfect for summer! Simple kabobs layered with tender marinated chicken, juicy pineapple & onion.
