7 Day Healthy Meal Plan & Shopping List

A 7 day healthy meal plan with delicious, clean-eating breakfast, lunch and dinner options for the whole week. Download the printable PDF for the full plan, shopping list, meal prep tips and snack ideas!

Last year around this time I posted a 5-day clean eating meal plan that everyone LOVED. I heard back from so many of you saying that you used the plan to jump back into healthy eating for the new year and that you enjoyed the recipes. This sort of feedback gets me super excited so this year I’m offering another healthy meal plan, only it’s even better than last year because I’m giving you a full week’s worth of meal ideas, a shopping list, meal prep tips and snack ideas. Woot!

The7 day healthy meal plan focuses on whole foods and each meal has a balance of lean protein, healthy carbs and fat. All of the recipes are gluten-free and many are vegetarian, although there are a few recipes with meat. They’re all easy to make, absolutely delicious and most can be made in advance. Each recipe typically makes 2-4 servings so you’ll likely have leftovers and won’t have to spend your entire week in the kitchen.

I’ve designed the meal plan for Monday-Sunday, but it’s helpful to hit up the grocery store and do some prep work the Sunday before so you’re prepared. You’ll see all the meal prepping tips in the downloadable PDF.

The meal plan is listed below with links to all of the recipes, but I also have a beautifully designed printable PDF copy for download. Simply submit your email address below and I’ll email you the printable meal plan and shopping list!

GET THE MEAL PLAN SHOPPING LIST

Fill out your email address to get your free printable PDF copy of the 7 Day Clean Eating Meal Plan and Shopping List!

Success! Now check your email to confirm your subscription.

There was an error submitting your subscription. Please try again.

7 Day Healthy Meal Plan

Monday

Breakfast — Baked Egg Cups a piece of fruit

Lunch — Curried Chickpea Salad (optional: add 3 oz of lean protein)

Dinner — Kale and Sweet Potato Brown Rice Bowls

Tuesday

Breakfast — Yogurt Breakfast Bowl

Lunch — Leftover Curried Chickpea Salad (optional: add 3 oz of lean protein)

Dinner — Spicy Shrimp Zucchini Noodles

Wednesday

Breakfast — Leftover Baked Egg Cups a piece of fruit

Lunch — Leftover Spicy Shrimp Zucchini Noodles

Dinner — Spaghetti Squash Lasagna Bowls

Thursday

Breakfast — Yogurt Breakfast Bowl

Lunch — Almond Butter Chicken Salad with lettuce wraps

Dinner — Slow Cooker Chicken Fajita Soup

Friday

Breakfast — Brownie Batter Overnight Oats

Lunch — Leftover Slow Cooker Chicken Fajita Soup

Dinner — Sautéed Mediterranean Lentil Salad

Saturday

Breakfast — Peanut Butter Banana Oatmeal

Lunch — Leftover Sautéed Mediterranean Lentil Salad

Dinner — Paleo Chicken Tenders and Roasted Broccoli

Sunday

Breakfast —Peanut Butter Banana Oatmeal

Lunch — Salad with leftover Paleo Chicken Tenders on top

Dinner — Dinner out or leftovers

Snacks Options:

• Chopped veggies and hummus
• Yogurt with fruit or granola
• Hardboiled eggs
• Roasted nuts or Pizza Trail Mix

GET THE MEAL PLAN SHOPPING LIST

Fill out your email address to get your free printable PDF copy of the 7 Day Clean Eating Meal Plan and Shopping List!

Success! Now check your email to confirm your subscription.

There was an error submitting your subscription. Please try again.

If you try the meal plan, I’d love to hear what you think. Leave me a comment on this post or share via social media. Just don’t forget to tag me (@eatingbirdfood) so I find it.

The post 7 Day Healthy Meal Plan & Shopping List appeared first on Eating Bird Food.