Healthy Weekly Meal Plan with Grocery List No. 9

Here’s a quick recap of how the meal plan works….

In addition to 5 dinner recipes, you’ll also get 1 new breakfast recipe, 1 new smoothie OR snack recipe, and 1 new “healthyish” dessert recipe to try each week.

Most recipes are for 4 people, which is reflected in the grocery list. Scale up or down as needed.

All of the recipes are gluten free, with an emphasis on a wide variety of plant based ingredients and gut friendly foods. And most of the recipes are designed to be pretty darn easy to cook too. Yay!

5 Dinner Recipes

1. Greek Chickpea Mason Jar Salad
2. Lemony Cod & Herbed Rice + Steamed Asparagus
3. Roasted Broccoli Quinoa Salad + Oranges
4. Balsamic Burger Salad
5. Eggplant Pizza with Cheddar & Fresh Herbs

Breakfast

• Protein Overnight Oats w/ Blueberries

Smoothie

• Pineapple Ginger Kale Smoothie

Dessert

• Strawberry Brownie Cake

Easy Meal Prep Tips & Ingredient Swaps

• Greek Chickpea Mason Jar Salad: Meal prep ahead of time (minus dressing) and refrigerate up to 3 days. Add olives and/or feta cheese for extra flavor. Swap romaine with any variety of leafy greens. No Greek seasoning? Make your own blend with any of the following dried herbs: oregano, basil, dill, parsley, garlic powder, salt, black pepper, nutmeg.
• Lemony Cod & Herbed Rice: Swap cod with your favorite white fish. Serve with lemon wedges and additional parsley. Try herbed quinoa in place of brown rice. Try roasted asparagus instead of steamed.
• Roasted Broccoli Quinoa Salad: Meal prep ahead of time and store in an airtight container in the refrigerator for up to 4 days. Add chopped olives, fresh parsley or other herbs, and/or sundried tomatoes for extra flavor. Omit feta or use dairy-free feta for a vegan version. No broccoli? Swap w/ cauliflower or Brussels sprouts instead. See notes for Greek Chickpea Mason Jar Salad on how to make your own Greek Seasoning.
• Balsamic Burger Salad: Swap beef burger with a turkey or veggie burger. Some tasty additional toppings include: Cherry tomatoes, green onion, pickles, goat cheese.
• Eggplant Pizza with Cheddar & Fresh Herbs: Try Banza Chickpea Flour Pizza. Use dried herbs in place of fresh herbs. Want a low FODMAP version? Make with with plain tomato sauce or low FODMAP marinara from FODY Foods or Rao’s Sensitive Formula.
• Protein Overnight Oats with Blueberries: Meal prep ahead of time & store leftovers in the refrigerator for up to 4 days. Swap oat milk with organic soy milk for extra protein or any favorite plant based milk. Use vegan yogurt if desired. I like 4 Sigmatic Sweet Vanilla Superfood & Adaptogen Plant Based Protein. Try adding toppings like crushed nuts, hemp seeds, coconut, nut butter, or chia jam.
• Pineapple Ginger Kale Smoothie: Swap almond milk with your favorite plant based milk. Add a low FODMAP protein powder like Naked Egg White Protein or Naked Brown Rice Protein. Swap kale with arugula, spinach, or other greens.
• Strawberry Brownie Cake: Swap fresh strawberries with your fruit of choice: blueberries, blackberries, kiwi, bananas, etc.

Click the link below to download your healthy weekly meal plan with grocery list!

WEEKLY MEAL PLAN NO. 9 (FREE INSTANT DOWNLOAD)

Looking for more easy healthy meal planning & grocery shopping resources?

• 4 Weeks of Low FODMAP Meal Plans with Grocery Lists
• Easy Guide to Meal Planning Kit
• Customizable Meal Plans
• Sunbasket Meal Kits
• Thrive Market Discount Groceries