Healthy Weekly Meal Plan with Grocery List No. 3

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 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, and most of them feature vegetables and/or fruit, gut friendly foods, and most are designed to be pretty darn easy to cook too. Yay!

5 Dinner Recipes

1. Penne with Bursted Cherry Tomato Sauce
2. One Pan Roasted Chicken, Broccoli, and Sweet Potato
3. Butternut Squash Buckwheat Bowl
4. Lemon Kale Salad with Chickpeas and Avocado
5. Arugula Salad with Salmon

Breakfast

• Chocolate Peanut Butter High Protein Breakfast Sundae

Smoothie

• Creamy Apple Pie Smoothie

Dessert

• Dark Chocolate Chunk Pecan Love Bites

Easy Meal Prep Tips & Ingredient Swaps

• Penne w/ Bursted Cherry Tomato Sauce: No chickpea pasta? Try lentil pasta (I like Tolerant Foods or Trader Joe’s brand), brown rice pasta, or quinoa pasta (like Ancient Harvest Corn Quinoa Pasta). No nutritional yeast? It’s a plant based stand-in for cheese, but you can omit and add additional seasonings as desired.
• Turkey & One Pan Roasted Chicken, Broccoli, and Sweet Potato: Meal prep a big batch for several meals and store in a airtight container for up to 3 days. Swap chicken with tofu for a vegan/vegetarian version. Buy pre-cut broccoli florets to save time with prep.
• Butternut Squash Buckwheat Bowl: Buy frozen or pre-cut butternut squash to save time. Make extra buckwheat groats to enjoy in this Healthy Mediterranean Grain Bowl for another meal.
• Lemon Kale Salad with Chickpeas & Avocado Swap pumpkin seeds with whatever nuts or seeds you have on hand. Top with fresh herbs for additional flavor.
• Arugula Salad with Salmon: Got leftovers? Store the dressing separate from the salad so it doesn’t get too soggy. Have fun topping your salmon with different spices and herbs for an extra boost of flavor.
• Chocolate Peanut Butter Breakfast Sundae: Cook and freeze extra lentils for easy meals like these Healthy Lentil Turkey Lettuce Wraps, these Crunchy Lentil Tacos with Avocado Feta Guacamole, and this Easy Lentil Salad with Kale, Cherry Tomatoes, Almonds, & Lemon Vinaigrette.
• Creamy Apple Pie Smoothie: Experiment with different varieties of apples. Add Regular Girl Fiber for a boost of gut friendly prebiotics and probiotics. I also like this with Four Sigmatic Superfood Plant-Based Protein.(15 % off w/ code SPICYRD)
• Dark Chocolate Chunk Pecan Love BItes: Cookie dough lover? This recipe is egg free, so enjoy as “raw” cookie dough if desired. Want a lover sugar version? Make with Lakanto Sugar-Free Chocolate Chips (I love these!)

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

And, in case you missed weeks 1 and 2, you can get them here:

• Healthy Weekly Meal Plan No 1
• Healthy Weekly Meal Plan No 2

Looking for more healthy meal planning resources?

• 4 Weeks of Low FODMAP Meal Plans with Grocery Lists
• Easy Guide to Meal Planning Kit
• Customizable Meal Planner