1 Week Meal Plan Just For You! 25 Ingredient Grocery List. Whole Foods. Simple Preparation.
This one week meal plan is an example of how you can easily prepare and eat whole nutritious foods. There aren’t specific serving sizes and calories listed. Instead, try to make half of what you put on your plate vegetables and fruits, one fourth proteins, and one fourth grains or starches. Practice mindful eating as often as you can by setting time aside to eat and enjoy your meal, paying attention to your hunger and fullness.
Day 1
Breakfast
Berry Banana Nut Oatmeal: In a microwave safe bowl combine ½ cup old fashioned oats, frozen berries, banana slices, chopped nuts, and 1 cup unsweetened vanilla almond milk. Microwave for 2 minutes. Let cool slightly, stir, and enjoy. Glass of water. Coffee or tea if desired.
Lunch
California Chicken Pita: Place baked Italian chicken breast in a whole grain pita, spread with 1/4 smashed avocado and add tomato slices. Enjoy with carrots and hummus. Glass of water.
Snack
Celery sticks with peanut butter. Glass of water.
Dinner
Vegetarian Stir Fry: Cook instant brown rice according to package directions, drizzle with teriyaki sauce, stir, and let sit covered. In skillet, sauté frozen bag of stir fry veggies and edamame, drizzle with teriyaki sauce. Top veggie mixture over rice. Enjoy with a glass of unsweetened vanilla almond milk.
Day 2
Breakfast
Easy egg pita: Cook egg in skillet or slice a pre-cooked hardboiled egg and place in whole grain pita, add spinach leaves and spread with ¼ smashed avocado. Enjoy with a glass of unsweetened vanilla almond milk.
Lunch
Grab-n-Go: Dip celery sticks in natural peanut butter and enjoy plain Greek yogurt with sliced banana. Glass of water.
Snack
Carrots and hummus. Glass of water.
Dinner
Balanced Plate: Reheat baked Italian chicken breast. Microwave sweet potato, drizzle with olive oil, and sprinkle with cinnamon. Steam frozen veggie on stovetop, season with salt and pepper. Glass of water.
Day 3
Breakfast
Fruit and Nut Yogurt: In a to-go container, add plain Greek yogurt, top with fruit and nuts. Glass of water.
Lunch
Tuna salad: Top a bed of spinach leaves with tuna, carrots, tomato, and drizzle with light Italian dressing. Enjoy with pita wedges and hummus. Glass of water.
Snack
1 small banana with peanut butter. Glass of water.
Dinner
Vegetable omelet: Sauté variety of vegetables in skillet with olive oil, remove. Whisk eggs and add to skillet, cook until bottom is lightly browned and sides start to set, add veggies, fold in half and continue to cook until done. Enjoy with pita triangles dipped in olive oil. Glass of unsweetened vanilla almond milk.
Day 4
Breakfast
Egg Boost Oatmeal: In a microwave safe bowl combine ½ cup old fashioned oats, banana slices, 1 whisked egg, cinnamon, and ½ cup unsweetened vanilla almond milk. Microwave for 2 minutes. Let cool slightly and enjoy. Glass of water.
Lunch
Hummus Pizza Pita: Spread hummus on a whole grain pita. Top with chopped chicken breast, diced avocado, diced tomatoes, and drizzle with light Italian dressing. Enjoy with Greek yogurt and berries. Glass of water.
Snack
Celery sticks with peanut butter. Glass of water.
Dinner
Vegetarian Stir Fry: Cook instant brown rice according to package directions, drizzle with teriyaki sauce, stir, and let sit covered. In skillet sauté frozen bag of stir fry veggies and edamame, drizzle with teriyaki sauce. Enjoy veggie mixture on top of rice. Enjoy with a glass of unsweetened vanilla almond milk.
Day 5
Breakfast
Easy egg pita: Cook egg in skillet or slice a precooked hardboiled egg and place in whole grain pita, add spinach leaves and spread with ¼ smashed avocado. Enjoy with a glass of unsweetened vanilla almond milk.
Lunch
Tuna salad: Top a bed of spinach leaves with tuna, avocado, tomato, and drizzle with light Italian dressing. Enjoy with plain Greek yogurt with sliced banana. Glass of water.
Snack
Carrots and hummus. Glass of water.
Dinner
Balanced Plate: Reheat baked Italian chicken breast, bake homemade sweet potato fries (cut sweet potato, drizzle with olive oil, sprinkle with cinnamon, and salt. Bake at 425 degrees for 15 minutes). Steam frozen veggie on stovetop, season with salt and pepper. Glass of water.
Food Prep on Sunday
- Bake 4 or more chicken breasts for the week. Marinate in light Italian salad dressing at least 1 hour in fridge. Bake at 400 degrees until juices run clear and no longer pink about 30 minutes.
- Slice tomatoes, cut celery, and put in containers in fridge.
- Hard boil a few eggs. Place eggs and cool water in pot with just enough water to cover eggs. Heat on stovetop until boiling. Once boiling turn off burner, remove pot, cover, and let sit 11 minutes. Drain water and cool eggs in fridge.
25 ingredients grocery list for the week for 1 person:
Dry Goods
- Old fashioned oats – small or large container (gluten free if needed)
- Chopped nuts – small or large bag
- Quick cooking brown rice – 1 box
- Natural peanut butter – 1 container (look for peanuts as only ingredient, may contain salt too)
- Canned light tuna in water – 2 cans
- Whole grain pita – 1 package (gluten free if needed)
- Extra virgin olive oil – 1 bottle
- Cinnamon – 1 container
- Low sodium teriyaki sauce – 1 bottle
- Light Italian salad dressing – 1 bottle
Frozen Fruits and Vegetables
- Frozen berries – 1 or more bags (variety)
- Frozen veggies – 2 bags stir-fry blends, 2 bags other (broccoli florets or green beans)
- Frozen edamame – 1 bag, shelled
Fresh Fruits and Vegetables
- Bananas- 5 or more
- Sweet potatoes- 2 microwavable
- Avocado- 2
- Tomato- 2 large
- Spinach leaves- 1 large bag
- Celery- 1 bag
- Baby carrots- 1 bag
Refrigerator Meat/Eggs/etc.
- Unsweetened vanilla almond milk – 1 carton
- Chicken breasts – 4 or more breasts
- Hummus – 1 container
- Plain Greek yogurt – 4 individual containers or 1 large
- Eggs – dozen