Meal Plan for a Week

Here’s a no-fuss, budget-aware, family-friendly lineup that’s both nourishing and enjoyable. Each day includes breakfast, lunch, dinner, and a snack idea, rooted in nutrition therapy principles and fine-tuned for everyday living.

Day 1

Breakfast: Greek Yogurt With Fresh Berries And Granola

This breakfast strikes a strong balance between gut health, blood sugar control, and flavor. The probiotics in Greek yogurt support digestion and immunity, while the fiber in berries and granola slows glucose absorption, giving you steady energy.

To make it, simply spoon about ¾ cup of plain Greek yogurt into a bowl. Top with ½ cup of mixed berries (fresh or thawed from frozen) and a couple of tablespoons of low-sugar granola. For added staying power, drizzle with a teaspoon of honey or chia seeds. It’s fast, satisfying, and loaded with micronutrients like calcium, vitamin C, and polyphenols.

Snack: Hummus With Baby Carrots And Cucumbers

Start by portioning 3–4 tablespoons of hummus into a small bowl or container. Slice a medium cucumber and grab a handful of baby carrots. If you’re prepping ahead, pack it all in a sealed container so it’s grab-and-go.

This snack is a textbook example of pairing fiber with protein. The legumes in hummus provide plant-based protein and a good dose of iron, while the raw vegetables offer crunch, hydration, and phytonutrients, without added sugar or salt. It’s an easy win for energy dips between meals.

Lunch: Chicken And New Potato Traybake

Preheat the oven to 400°F. Arrange bone-in chicken thighs and halved new potatoes on a sheet pan with olive oil, garlic, and herbs. Roast for 40 minutes. Add cauliflower and squash for the last 20 minutes.

This one-pan meal is rich in potassium, vitamin C, and complete protein, and leftovers work beautifully tomorrow.

Dinner: Creamy Chicken Pillows With Brown Butter Broccoli And Cucumber Tomato Salad

Wrap shredded chicken in crescent dough, bake until golden, and serve with steamed broccoli tossed in browned butter and a fresh cucumber tomato salad.

You’ll get protein from the chicken, fiber from the veggies, and beneficial fats from the olive oil dressing.

Day 2

Breakfast: Overnight Oats with Chia, Banana, And Almond Butter

Loaded with fiber and healthy fats, this breakfast keeps energy stable all morning. Mix oats, chia seeds, milk or almond milk, banana slices, and almond butter in a jar. Let it sit overnight. By morning, it’s ready to go. No cooking, no fuss.

Snack: Apple And Almonds

This simple combo pairs carbs with healthy fats for lasting energy. Slice one apple and eat with a small handful of almonds (about ¼ cup). You’ll get vitamin E, magnesium, and fiber in every bite, which is fantastic for the mid-morning slump.

Lunch: Chicken, Leek, And Brown Rice Stir-Fry with Kale

Sauté chopped leeks and garlic in olive oil. Add pre-cooked chicken, a handful of kale, and a pouch of brown rice. Toss with soy sauce or coconut aminos.

This stir-fry is quick, filling, and full of fiber, antioxidants, and protein.

Dinner: Mexican Chicken Bake With Street Corn Casserole And Cornbread

Layer shredded chicken, black beans, salsa, peppers, onions and cheese in a baking dish. Bake at 375°F for 20–25 minutes. For the side, mix corn, sour cream, cheese, and green onion, then bake until bubbly. Serve with cornbread.

This dinner hits all the notes: protein, fiber, calcium, and a little fun.

Day 3

Breakfast: Veggie Omelet With Whole Grain Toast

Start your day with protein, fiber, and plenty of micronutrients. Whisk 2 eggs and pour into a hot nonstick skillet. Add chopped spinach, bell pepper, and onion. Fold once set. Toast a slice of whole grain bread and serve on the side. This meal supports energy and satiety well into your morning.

Snack: Plain Popcorn With Nutritional Yeast

Air-popped popcorn is naturally low in calories and high in fiber. Toss 3 cups with 1 tablespoon of nutritional yeast for a savory, vitamin B12-rich boost. Great for crunch cravings without the added oils or sugars.

Lunch: Chicken Tender Salad With Cowboy Beans And Baked Wedge Fries

Top a bed of greens with oven-baked chicken tenders, cherry tomatoes, avocado, or broccoli, and shredded cheese. Serve with baked sweet potato wedges and a scoop of high-fiber cowboy-style beans. This meal is hearty and satisfying, offering protein, complex carbs, and plenty of flavor.

Dinner: One-Pan Spaghetti With Turkey Meatballs And Green Beans

Boil spaghetti and set aside. Sauté garlic, crushed tomatoes, and herbs in olive oil, then simmer turkey meatballs until cooked through. Combine with pasta. Steam green beans and drizzle with lemon juice. Iron, lycopene, and lean protein make this both heart-healthy and family-friendly.

Day 4

Breakfast: Spinach-Berry Smoothie With Flax And Greek Yogurt

A fast, nutrient-dense start. Blend 1 cup spinach, ½ cup frozen berries, 1 tablespoon flaxseed, ½ cup Greek yogurt, and a splash of almond milk.

This smoothie delivers antioxidants, omega-3s, and protein all in one sip. Ideal for busy mornings.

Snack: Cottage Cheese With Pineapple Chunks

This sweet-savory snack offers calcium and casein protein for muscle support. Scoop ½ cup cottage cheese into a bowl and top with pineapple (fresh or canned in juice). Ready in under a minute, it’s a solid choice for mid-morning or afternoon.

Lunch: Chole With Cumin Rice And Cucumber Raita

Sauté onion, garlic, and canned chickpeas with curry powder and tomato paste. Simmer for 10–15 minutes. Serve over rice cooked with a pinch of cumin. Add a side of yogurt mixed with shredded cucumber.

Rich in plant protein and fiber, this dish supports digestion and blood sugar stability.

Dinner: Baked Tortellini With Parmesan Cauliflower And Garlic Bread

Toss cheese tortellini with marinara and shredded mozzarella, then bake until bubbly. Roast cauliflower with olive oil and grated parmesan at 425°F for 25 minutes. Serve with whole-grain garlic toast. It’s cozy, balanced, and a solid source of calcium, fiber, and satisfaction.

Day 5

Breakfast: Whole Wheat Waffle With Peanut Butter And Strawberries

This breakfast delivers fiber, healthy fats, and a burst of antioxidants. Toast one whole wheat waffle until crisp, then spread with 1 tablespoon of natural peanut butter. Top with sliced strawberries.

Snack: Edamame Pods With Sea Salt

Steam ½ cup frozen edamame pods for about 5 minutes. Sprinkle with a pinch of sea salt. These little green powerhouses are rich in complete plant protein, fiber, and iron. A great afternoon pick-me-up that won’t weigh you down.

Lunch: Cheeseburger Sliders With Mac And Cheese And Veggie Sticks

Form small patties using lean ground beef or turkey. Cook on a skillet and serve in slider buns with your favorite toppings. Pair with baked mac and cheese (bonus if it's made ahead) and raw veggie sticks with hummus or ranch. This lunch brings comfort and fun, while still offering protein, calcium, and fiber.

Dinner: One-Pot Coconut Fish Curry With Rice and Peas

Simmer frozen white fish, peas, garlic, and curry powder in canned coconut milk for 15–20 minutes. Serve over brown rice. This dish is rich in omega-3s, vitamin D, and flavor. The peas and rice add fiber and folate, making it a balanced and nourishing dinner.

Day 6

Breakfast: Breakfast Burrito With Eggs, Black Beans, Salsa, And Avocado

Scramble two eggs, warm a whole grain tortilla, and fill it with black beans, salsa, and sliced avocado. Roll it up and serve warm. You get fiber, healthy fats, and 15+ grams of protein in one convenient wrap. It’s a strong start to your weekend.

Snack: Trail Mix With Dried Fruit, Nuts, And Seeds

Mix ¼ cup of unsweetened dried fruit, raw nuts, and seeds. Keep it portioned out in a small container or bag for grab-and-go ease. This nutrient-dense snack provides magnesium, vitamin E, and plant protein, ideal for energy between meals or post-exercise.

Lunch: Stir-Fried Udon Noodles With Tofu And Spring Onion

Pan-fry cubes of tofu until crispy. Stir-fry cooked udon noodles with green beans, chopped spring onions, and a splash of low-sodium soy sauce. Toss it all together with a sprinkle of sesame seeds. This plant-based lunch is high in protein, fiber, and iron, and it’s done in under 20 minutes.

Dinner: Chicken Broccoli Alfredo Bake With Caprese Salad And Garlic Bread

Combine cooked pasta, shredded rotisserie chicken, and steamed broccoli in a baking dish. Stir in a light Alfredo sauce and bake until golden. On the side, serve sliced tomatoes with mozzarella and basil, plus a slice of garlic toast.

It’s cozy but balanced, offering calcium, protein, and fresh produce in every bite.

Day 7

Breakfast: Spinach And Feta Egg Muffins With Sourdough Toast

High in protein and easy to prep ahead, egg muffins are one of our favorite weekend breakfast options. Whisk together eggs, chopped spinach, and crumbled feta. Pour into a muffin tin and bake at 375°F for 20 minutes. Serve with a slice of toasted sourdough.

You’ll get iron, vitamin D, and healthy fats to fuel a slower Sunday morning.

Snack: Greek Yogurt With Granola

Spoon about ¾ cup of plain or vanilla Greek yogurt into a bowl. Top with a few tablespoons of your favorite granola. Look for one low in added sugar and high in fiber.

This snack supports gut health, muscle repair, and keeps hunger in check between meals.

Lunch: Leftover Coconut Fish Curry Or A Grain Bowl With Roasted Veggies

This lunch depends on what’s in your fridge, and that’s the beauty of it. Reheat any leftover coconut fish curry from Day 5, or build a grain bowl using extra roasted vegetables, cooked rice or quinoa, and a drizzle of vinaigrette or tahini sauce. Either way, you’re getting a well-balanced, fiber-rich meal without extra cooking.

Dinner: Easy Venison Stew Or Leftovers With Coleslaw And Baked Beans

For a hearty end to the week, simmer cubed venison with carrots, onion, and broth for 2–3 hours on the stovetop or in a slow cooker.

Alternatively, use crockpot brisket made earlier in the week. Serve with creamy coleslaw and baked beans.

This dinner offers a comforting mix of protein, zinc, and complex carbs, ideal for colder nights or big family tables.

How To Meal Plan

Meal planning isn’t about perfection. It’s about having a framework. After years of experience helping people build sustainable eating habits, here’s how we guide our clients to create a meal plan that works, whether you’re cooking for yourself or making a meal plan for two:

Step 1: Look at Your Week

Start by scanning your calendar. Got a work dinner on Wednesday? Kids’ soccer game Thursday night? Plan around those. Keep a couple of meals flexible for nights when takeout or leftovers are the better call.

Step 2: Inventory Your Kitchen

Before hunting for new recipes, check your pantry, fridge, and freezer. This single step saves the most money and reduces food waste. Got frozen ground turkey? Half a bag of brown rice? Plan around those staples.

Step 3: Choose Recipes You’ll Actually Want To Eat

Don’t force yourself to plan kale salads all week if you hate kale. Choose 2–3 tried-and-true meals, then experiment with one new dish each week. Consistency is far more important than perfection when it comes to meal planning.

If you're feeling stuck or overwhelmed with what to choose, or just want help crafting a plan that matches your lifestyle, preferences, and nutrition goals, we’re here to help. Connect with a Registered Health Dietitian through Berry Street to receive a personalized 7-day meal plan tailored specifically for you.

Step 4: Plug It Into A Meal Plan

Now take those meals and match them to your week. Be realistic. Clients who treat meal plans as rigid contracts often abandon them. A weekly plan should be adaptable, more like a guidebook than a script. You can also change these around throughout the week.

Step 5: Make A Grocery List

Write down only what you don’t already have. Group items by section (produce, dairy, pantry) to make shopping faster and easier. Apps or templates can be helpful, but a paper list works just fine, too.

Step 6: Prep Strategically

You don’t need to spend your entire Sunday cooking. A few small wins (chopping veggies, cooking grains, roasting a sheet pan of chicken) can save hours during the week. The key to long-term success is making prep work for you, not turning your kitchen into a part-time job.

Conclusion

From choosing recipes you actually enjoy to prepping just a few ingredients ahead of time, small steps can make a big impact. We’ve seen how a thoughtful weekly meal plan can reduce stress, improve energy, and help people feel more confident in the kitchen.

Remember, there’s no one-size-fits-all approach, and your plan can (and should) reflect your preferences and lifestyle.

If you’re ready for support that goes beyond general advice, find a Registered Dietitian covered by insurance through Berry Street and get a personalized 7-day meal plan that works for you.