Meal Plan 1

Here’s your easy and organized weekly meal plan to take the stress out of mealtime. I’ve included five dinners: chicken, beef, vegetarian, fish, and a satisfying salad, plus a bonus recipe for breakfast, a snack, or dessert to keep you going throughout the week.

The plan for Week 1 features chicken and rice cooked in one pot (fewer dishes!), easy beef stir fry, chickpea curry (high in plant-based protein), tender and flaky baked salmon, and a salmon salad (perfect for using leftovers from the night before). Additionally, enjoy a bonus breakfast recipe: overnight oats with 5 flavor variations!

For more inspiration, check out more of my meal plans here.

Meal plan Week 1

Check out these ideas to make your week stress-free and delicious!

• Monday: One-Pot Chicken and Rice
• Tuesday: Beef Stir Fry
• Wednesday: Chickpea Curry
• Thursday: Oven-Baked Salmon
• Friday: Salmon Salad
• Bonus recipe: Overnight Oats

Get the grocery list

You can also use the Customizable Meal Plan feature at the bottom of this page to change the serving size of the recipes.

Why meal plan

• Save Time: Planning your meals means less running around at the grocery store and less time cooking during the week. You’ll also spend less time deciding what to eat each day.
• Save Money: When you plan your meals, you’re less likely to make impulse buys at the store or order takeout. You can make the most of ingredients by using them in multiple dishes, saving you money in the long run.
• Eat Healthier: When you plan your weekly meals, you can make healthier choices and control portion sizes. You can also include more nutritious whole foods while cutting back on processed foods.
• Reduce Waste: By planning your meals, you can use ingredients more efficiently and avoid wasting food. Plus, you’ll be more aware of what’s in your fridge and pantry, so you won’t forget about items that could spoil.

How to use this meal plan

1. Print the Meal Plan Notes PDF or click on the print icon of each recipe card to get the exact instructions.
2. Print the shopping list PDF or copy/paste it into a list or app you have.
3. Check your kitchen for ingredients you might already have. Look in the fridge, freezer, pantry, and spice cabinet.
4. Go shopping and stick to the list.
5. Make the recipe and share your feedback with me and my other readers.