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.
Week three brings bold flavors, simple prep, and meals that feel a little extra without extra work. This weekly meal plan is packed with protein-forward breakfasts and satisfying dinners that keep things interesting all week long.
You’ll ease into mornings with options like a PB banana smoothie and a hearty sausage potato frittata—great for fueling busy days and perfect for meal prep. Dinner features big flavor wins like creamy Tuscan shrimp, rich garlic butter salmon, and a quick steak stir fry that’s better than takeout.
It’s a balanced, craveable lineup made to simplify your week while keeping every meal exciting. Definitely one you’ll want to save and repeat. Just click the link below to get the meal and FREE printable grocery list.
Monday
Light & Easy Sweet Potato Hash Baked Egg Cups
Make egg cups in a muffin tin for the perfect meal prep breakfast! With sweet potato hash and protein-packed eggs, they’re light yet satisfying.
Lemon Rosemary Chicken
This buttery, lemon rosemary chicken recipe with stone-ground mustard and garlic is an easy, baked weeknight dinner.
Tuesday
Quick & Easy Protein French Toast
This quick and easy Protein French Toast is a healthy breakfast for the whole family. The bread is dipped in egg whites, oat milk, vanilla, spices, and protein powder.
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
Sausage Potato Frittata
This easy potato frittata recipe with savory pork sausage and spinach is perfect for brunch. You’ll love that it’s ready in 25 minutes.
Steak Stir Fry Recipe
This hearty, Asian-style steak stir fry recipe with crisp veggies and sweet-and-spicy sauce is an easy weeknight dinner.
Thursday
Peanut Butter Banana Smoothie
This 5-minute peanut butter banana smoothie recipe is an easy, dairy-free breakfast that tastes like a milkshake.
Turkey Meatballs
This juicy turkey meatballs recipe with fragrant garlic, herby oregano, and savory parmesan is an easy Italian dinner.
Friday
Banana Oatmeal Cookies with Chocolate Chips
Soft, chewy, and lightly sweet, these Banana Oatmeal Cookies are an easy wholesome treat made with oats, ripe bananas, and chocolate chips.
20 Minute Creamy Tuscan Garlic Shrimp
20 Minute Creamy Tuscan Garlic Shrimp a restaurant quality dinner the whole family will love! Pan Seared Shrimp nestled in a creamy garlic white wine sauce with spinach and burst tomatoes.
