Weekly Healthy Meal Plan No. 12
Download this week’s healthy meal plan (gluten-free) with summer dinners, protein-packed breakfast, and a free downloadable grocery list.
Hi friends! Welcome to another week of easy, healthy, delicious meals—because life’s too short to stress about what’s for dinner.
This week’s meal plan is summer simplicity at its finest—fresh, vibrant, and packed with flavor. From high-protein cottage cheese pancakes (that totally don’t taste like cottage cheese, promise!) to juicy rotisserie chicken served with my viral Avocado Corn Salad, I’m keeping it low-stress and super delish.
Got summer fruit hanging out in the kitchen? Peaches, cherries, plums, watermelon? Serve it with any of your dinners for an extra boost of fiber and polyphenols! Let’s dig in!
How the meal plan works (recap)
In addition to four dinner recipes, you receive one breakfast recipe, one smoothie or snack recipe, 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. 12
📌 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 full shopping list to make your week even easier.
Breakfast
🥞 Cottage Cheese Protein Pancakes with Berries
Fluffy, golden, protein-packed, and secretly full of cottage cheese (but you’d never guess). Top with fresh berries and a drizzle of maple syrup for a chef’s kiss kind of morning.
Why you’ll love it:
High-protein, gluten-free, easy to batch prep and freeze.
Smoothie
🍑 Ginger Peach Mango Smoothie (with Frozen Lentils!)
This smoothie is pure summer in a glass—creamy mango, juicy peach, a zing of ginger… and a sneaky scoop of frozen lentils for an easy protein boost. YES, lentils! Don’t knock it ’til you try it.
P.S. Watch how I freeze lentils like a pro: [TikTok] or [YouTube Short]
Dinners
🌽 No. 1 Avocado Corn Salad + Rotisserie Chicken
This salad has been popular on Instagram and Facebook—after many of you asked for the recipe, I’ve finally shared it on the blog! Fresh corn, creamy avocado, juicy tomatoes, queso fresco, lime, and a kick of spice if you prefer it. Pair with rotisserie chicken (like my friend Marni does) and dinner is DONE.
🌮 No. 2 Salmon Tacos with Cilantro Lime Dressing
Baked salmon tucked into tortillas with cabbage and a drizzle of that tangy, herby cilantro lime dressing = taco night magic.
Optional: Add some mango salsa or avocado slices for extra summer vibes.
🥗 No. 3 Chickpea and Spinach Pasta Salad
The easiest high-protein pasta dinner. Gluten-free pasta + chickpeas + veggies + cottage cheese tossed in Italian dressing. Serve cold or room temp—great for leftovers too.
🦐 No. 4 Lime Coconut Shrimp with Quinoa
Citrus-kissed shrimp simmered with veggies and light coconut milk served over fluffy quinoa. It’s bright, creamy, a little tropical, and easy to make.
Dessert
🍫 No-Bake Cocoa Lemon Energy Bites
A surprising (and surprisingly GOOD) combo: rich cocoa + zesty lemon in little bite-sized treats you can keep in the fridge or freezer. Sweet tooth = satisfied.
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 Avocado Corn Salad or those dreamy protein pancakes! And, check out all my Healthy Meal Plans and my Easy Guide to Meal Planning Kit!