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-two weeks in and I still get excited putting this together every week — especially when the lineup looks like this one.
This week is giving bold, restaurant-worthy meals that come together in your own kitchen without the bill at the end. Spicy, fresh, a little indulgent in the best way — and every single one is packed with protein. Let’s get into it.
What’s On the Menu
Spicy Shrimp Pasta with Blistered Tomato This is the pasta that earns a permanent spot in your dinner rotation. Juicy shrimp, blistered tomatoes that burst with flavor, a little heat that builds just right — it comes together fast and tastes like something you’d order on a date night.
Salsa Verde Carne Asada Bold, bright, and exactly what a good carne asada should be. That salsa verde cuts through the richness of the beef in the best way. Serve it in tacos, over rice, or straight off the cutting board — honestly all three are valid.
Salmon Burger with Lemon Dill Aioli Fresh, light, and that lemon dill aioli is everything. This is the kind of burger that makes you feel good about what you’re eating without sacrificing any of the satisfaction.
Prosciutto Baked Egg Cups Breakfast handled in the most elegant way possible. These are easy to make, easy to grab all week, and feel a little fancy for something that takes almost no effort. High protein mornings without the chaos.
Bold flavors, easy process, and a week of meals worth looking forward to. That’s what this plan is built for.
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Monday
High Protein Sheet Pan Pancakes
Fluffy High Protein Sheet Pan Pancakes help you hit your macro goals all while enjoying a fun, cozy breakfast. Customize this recipe with your favorite add-ins and meal prep it for easy breakfasts all week long!
The Best Grilled Salmon Burgers with Lemon Garlic Aioli
How to make the BEST Grilled Salmon Burgers with homemade Lemon Garlic Aioli. Take your dinner game to the next level with these simple salmon burgers, it’s grilling must make!
Tuesday
Strawberry Banana Smoothie
This sweet and creamy Strawberry Banana Smoothie is easy to make with almond milk, oats and vanilla protein powder! It’s a super refreshing breakfast or snack that’s high in protein and fiber! You’ll fall in love!
Shredded Chicken Tacos
This smokey rotisserie chicken tacos recipe with chunky salsa, creamy avocado, and pico de gallo is a great 30 minute dinner idea
Wednesday
Overnight Oats with Yogurt
This overnight oats with yogurt recipe is a great on-the-go breakfast packed with crunchy chia, honey, and your favorite fruits as toppings.
Spice Rub Baked Salmon with Avocado Salsa
This baked salmon is rubbed down with a sweet and spicy spice blend, and seared in the oven for that perfect flaky bite! Top it with a creamy avocado salsa, and it’s the best weeknight dinner.
Thursday
Sweet Potato Hash
This homemade sweet potato hash recipe with crispy bacon, smokey paprika, herbs, and eggs is an easy balanced breakfast.
Salsa Verde Carne Asada
This easy carne asada recipe with salsa verde will be your new favorite Mexican dinner. Easy to make and super juicy, it’s the perfect dish!
Friday
Prosciutto Baked Egg Cups
This baked egg cups recipe with crispy prosciutto shells, garlicky spinach, and tender bell peppers is the perfect easy breakfast.
Spicy Shrimp Pasta With Blistered Cherry Tomatoes
This Spicy Shrimp Pasta is light and flavorful thanks to the addition of blistered cherry tomatoes and fresh basil. A 30-minute dinner!
