Healthy Weekly Meal Plan with Grocery List No. 13
Make summer cooking easy with Healthy Weekly Meal Plan #13! Fresh seasonal recipes, gut-friendly ingredients, and a free printable grocery list included.
Welcome to the dog days of summer! This week’s Healthy Weekly Meal Plan is here to make your meals as stress free and easy as summer itself.
From sweet corn & feta breakfast tacos and a tangy kiwi-lime smoothie, to grilled chicken with peach & avocado salsa and a protein-packed kale & salmon salad, every recipe is bursting with seasonal flavor and takes the stress out of “what’s for dinner?”
As always, you’ll get a balance of fresh produce and plenty of fiber and protein—plus a free downloadable grocery list so you can shop once and cook all week with ease.
So grab those peaches, berries, and leafy greens, and let’s have a healthy and delicious week!
How the meal plan works
In addition to four dinner recipes, you receive one breakfast recipe, one smoothie or snack recipe, one quick and easy lunch, and one new “healthyish” dessert recipe to try each week.
Serving sizes vary by recipe, as 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!
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 with Grocery List No. 13
📌 Note: You can click on the individual recipe links below OR scroll to the bottom of this post and download everything in one easy PDF—including a complete shopping list to make your week even easier.
Breakfast of the Week
🌮 Corn and Feta Breakfast Tacos
Savor summer sweet corn in these easy breakfast tacos filled with eggs, veggies, and creamy feta cheese. High-protein, gluten-free, and only 15 minutes to make!
Smoothie of the Week
🥝 High Protein Kiwi Lime Smoothie
This smoothie is your debloating BFF—constipation-fighting kiwi, almond milk, lime juice… and vanilla protein powder for an easy protein boost. Try it with my favorite gut-soothing protein powder: Drink Wholesome
Weekly Dinner Recipes
🥧 No. 1 Easy Gluten Free Vegetable Quiche (a family favorite!)
This easy quiche recipe, adapted from one of my favorite vegetarian cookbooks, never gets old. I love it with fresh asparagus and gruyere cheese, but get creative and use whatever veggies and cheese you have on hand.
Serving suggestion: A green salad with my easy homemade vinaigrette, and fresh summer fruit.
🍑 No. 2 Grilled Chicken with Peach & Avocado Salsa
Grab your grill tongs and chef’s hat to make these yummy grilled chicken thighs topped with an antioxidant-packed fruit salsa. Best eaten al fresco!
Serving suggestion: Go solo for a low-carb mal, or serve with a side of rice or quinoa. Your choice!
🍓 No. 3 Strawberry Arugula Salad with Chicken
An oldie, but a goodie! Enjoy this MIND diet-friendly double strawberry-packed salad (sliced strawberries PLUS strawberry dressing) topped with chicken and goat cheese. Or, add crispy chickpeas for a vegetarian version.
Serving suggestion: None. This is a complete meal in itself!
🐟 No. 4 Kale & White Bean Salmon Salad
Dinner doesn’t get any easier than this! Anti-inflammatory salmon is baked and served on top of a kale and cannellini beans topped with lemon vinaigrette. Bonus: Each serving provides 37 grams of muscle-building protein!
Serving suggestion: None. This is another complete meal in itself!
Quick & Easy Lunch
🥗 Easy Lentil Salad with Lemon Vinaigrette
I had forgotten how easy and tasty this salad is! Kale (or other leafy greens) and radicchio are topped with lentils, slivered almonds, sliced cherry tomoatoes, and a simple lemon vinaigrette. Lunch is served!
P.S. For a super easy meal, pre-cook your lentils ahead of time and store them in the freezer.
Dessert of the Week
🫐 2-Ingredient Berry Coconut Frozen Yogurt
The ultimate EASY healthy dessert when you’re craving a lil’ something sweet! Frozen berries are blended with unsweetened coconut yogurt (or try Chobani 20 g no added sugar vanilla yogurt) for a creamy, dreamy summer dessert.
Free Healthy Meal Plan PDF & Shopping List
Don’t forget to download the whole 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 the Strawberry Salad or Veggie Quiche! And, check out all my Healthy Meal Plans and my Easy Guide to Meal Planning Kit!