Healthy Weekly Meal Plan 16 (Mid to Late Winter Edition)
Welcome to Healthy Weekly Meal Plan #16! Enjoy a nourishing, anti-inflammatory, gluten-free lineup inspired by winter’s best produce, along with simple meal prep to support energy, gut health, and immune resilience in the heart of the colder season.
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Before we dive in, can we talk about our crazy San Diego winter?! It started with so much rain (and the wonderful news that California is officially out of a drought 🙌), then we had a couple of weeks that felt way warmer than typical summer weather… and now we’re back to cold and rainy again. It’s been all over the place!
This week’s meal plan reflects exactly that: cozy, warming meals for chilly nights, plus bright citrus and fresh flavors that nod to those unexpected sunny days.
Highlights include some of my favorite seasonal winter produce like grapefruit, oranges, lemon, pomegranate, cauliflower, broccoli, and sweet potatoes — all rich in antioxidants, vitamin C, and fiber to help combat inflammation and support overall wellness during the colder months.
How the Meal Plan Works
If you’re new here, welcome! Here’s how my weekly healthy meal plans are designed to make your life easier:
- The plan includes 1 breakfast, 1 smoothie, 1 lunch, 4 dinners, and 1 dessert to mix and match throughout the week.
- Recipes are gluten-free and focus on whole, minimally processed ingredients.
- Meals emphasize anti-inflammatory foods, plant-forward options, and balanced macronutrients.
- You can prep components ahead of time to save time during busy weekdays.
- The plan is flexible — swap in leftovers, repeat favorites, or adjust portions for your household.
📌 Note: You can click all the recipe links below to view them individually, or download the complete Healthy Weekly Meal Plan #16 PDF, which includes everything in one place plus a detailed shopping list.
Want my easy secret to vibrant health?
eat more plants!
Let me tell show you how fun healthy eating can be!
Healthy Weekly Meal Plan No. 15 with Grocery List
BREAKFAST OF THE WEEK
🍌 Blended Chocolate Banana Bread Baked Oats
A cozy and satisfying start to the day, this gluten-free baked oats twist tastes like banana bread with a chocolate boost. Serve with Greek yogurt or cottage cheese on the side for added protein and calcium.
SMOOTHIE OF THE WEEK
🌟 Spiced Pomegranate Lemon Lassi
A long-time favorite of mine, this refreshing smoothie with tangy pomegranate, lemon, and warming spices is featured in Plant Powered Plus. Yogurt adds gut-healthy probiotics, ginger supports digestion, and pomegranate is rich in polyphenols. So good!
LUNCH OF THE WEEK
Make a batch of this nourishing, satisfying minestrone to enjoy for lunches throughout the week. The recipe features heart-healthy ingredients such as extra-virgin olive oil, lentil macaroni, and cannellini beans. Bonus, it’s ready in 20 minutes-let your pressure cooker do most of the work!
WEEKLY DINNER RECIPES
🥗 Dinner #1 — Grapefruit Salad with Avocado, Hazelnuts & Honey Mint Dressing
Celebrate peak citrus season with juicy, vitamin-C-packed grapefruit, creamy avocado, crunchy hazelnuts, and fresh mint.
Serve with: Rotisserie chicken (store-bought or home-cooked) for a quick, protein-packed pairing!
🍊 Dinner #2 — Lentil & Cauliflower Salad with Orange Tahini Dressing
Hearty lentils and roasted cauliflower tossed with bright citrus tahini create a deeply satisfying plant-forward dinner.
🍳 Dinner #3 — Easy Shakshuka with Chickpeas
This easy shakshuka recipe never disappoints! Not only is it nourishing and filling, but it’s also the perfect vehicle for dipping your gluten-free baguette!
Serve with: A gluten-free (or regular) baguette, plus fresh seasonal fruit!
🍣 Dinner #4 — Miso Glazed Salmon with Sweet Potato & Broccoli
Everything you need in an anti-inflammatory, gut-healthy dinner! Omega-3-rich salmon glazed in savory, probiotic-rich miso, roasted sweet potatoes, and broccoli for a simple, immune-boosting winter dinner.
DESSERT OF THE WEEK
🍫 Chocolate Chip Chickpea Cookies
A gluten-free sweet treat made with chickpeas for added fiber and protein. And, dark chocolate chips for flavanols and the perfect amount of indulgence. If you’re on the fence about chickpea cookies, don’t be. I promise you they don’t taste like chickpeas!
DOWNLOAD YOUR FREE HEALTHY MEAL PLAN
Don’t forget to download this weeks meal plan + grocery list here to keep on your phone or print it out!
That’s it for this week’s plan! Let me know what you’re making first. Drop a comment or tag me on Instagram @thespicyrd if you whip up any of the meal plan recipes!
P.S. Check out my Easy Guide to Meal Planning Kit!
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