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.
We’re in the thick of back to school season now and if your week looks anything like mine, you need dinners that deliver without asking too much of you.
This week’s plan has two family favorites on it — including the creamy Tuscan chicken that we serve over jasmine rice because the sauce soaks into every single grain and honestly it might be one of the best things I make. My family asks for it on repeat and I think yours will too.
The rest of the week is just as good. Let’s get into it.
What’s On the Menu
Creamy Tuscan Chicken
This is the one. Rich, savory, and the kind of dinner that makes everyone at the table quiet in the best way. We always serve it over jasmine rice because the sauce just soaks right in and it is everything. If you only make one recipe from this week’s plan, make it this one.
Chopped Thai Chicken Salad
Fresh, crunchy, and loaded with flavor from every angle. This salad has no business being as satisfying as it is — but it’s high protein, comes together fast, and works beautifully for lunch or a lighter dinner. The kind of salad that actually keeps you full.
Garlic Parmesan Sheet Pan Shrimp and Zucchini
One pan, minimal cleanup, and a flavor combination that always lands. The garlic parmesan gets a little golden in the oven and coats everything in the best way. This is the weeknight dinner for the nights when you just need something fast and good.
Sheet Pan Frittata
Make it Sunday and breakfast is handled all week. The base recipe is delicious on its own, but if you want to bump up the protein even more — throw in some diced ham or crumbled sausage before it goes in the oven. Either way, it reheats beautifully every single morning.
Smashed Avocado Toast with Soft Boiled Egg
Simple, fresh, and the kind of breakfast that makes you feel like you have your morning together even when you don’t. That soft boiled egg on top takes it from a snack to a real meal — and it comes together in under ten minutes.
Back to school season is a lot. Having this plan in your back pocket means dinner is one less thing on your list — and that matters more than people give it credit for.
Monday
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.
Chopped Thai Chicken Salad
This chopped Thai chicken salad is full of fresh flavors and textures, but it’s the spicy peanut dressing that really makes it a standout!
Tuesday
Sheet Pan Mushroom Spinach Frittata
Filled with fresh spinach, crispy bacon bits, juicy cherry tomatoes, thinly sliced mushrooms and creamy gruyere cheese, this Mushroom Spinach Frittata is perfect for breakfast or brunch. It comes together in under 30 minutes!
Steak Street Tacos
Wednesday
Green Smoothie Bowl Recipe
A delicious fiber-packed Green Smoothie Bowl you can easily customize. The perfect healthy breakfast, lunch, or post-workout snack!
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.
Thursday
Banana Pumpkin Bread with Chocolate Chips
This healthy Banana Pumpkin Bread recipe is moist, delicious and full of cozy fall flavor with an added bonus: chocolate chips!
Garlic Parmesan Sheet Pan Shrimp with Zucchini
This garlic parmesan sheet pan shrimp recipe is a simple, hearty dinner packed with zucchini, tender squash, and juicy tomatoes.
Friday
Smashed Avocado Toast with Soft Boiled Egg
Smashed Avocado Toast with 6 Minute Soft Boiled Eggs makes the perfect quick and healthy breakfast, ready in 10 minutes.
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. A quick one-pan recipe!
