This healthy weekly meal plan has 5 days of easy breakfast and dinner recipes made from real, wholesome ingredients and a high protein focus in mind. Grab the free printable shopping list to make meal prep simple and stress-free.
Mid-July and the weeks are flying. If you blinked and suddenly it’s already week 27, same.
This week’s plan is one of those lineups where every single recipe pulls its weight. Nothing filler, nothing complicated — just really good food that covers your mornings, your weeknights, and everything in between. There’s a steak situation that’s going to make your Tuesday feel like a celebration, and a smoothie that tastes nothing like a smoothie should legally be allowed to taste that good.
Let’s get into it.
This Week’s Lineup
Protein Coffee Smoothie — If your morning currently involves coffee and maybe nothing else, this changes things. It’s your caffeine fix and your protein in one glass. Creamy, rich, and the kind of breakfast that makes you feel like you have it together even when you don’t.
Perfectly Grilled Chicken Thighs — The word “perfectly” is doing real work here. Juicy, well-seasoned, and grillable in under 20 minutes. Make a double batch and use it all week — bowls, salads, wraps, straight off the plate. These are the MVP of meal prep.
Skirt Steak with Chimichurri — Bold steak, bright chimichurri, done. This is the dinner that makes a regular weeknight feel intentional. The chimichurri takes it from good to really good — and it takes five minutes to make.
Oatmeal Waffles — Crispy on the outside, soft in the middle, and secretly doing solid nutritional work. These work for breakfast, a snack, or honestly dessert with some fruit on top. Make a batch and reheat all week.
Honey Glazed Salmon — Sweet, caramelized, and comes together so fast you’ll be suspicious. This is the salmon recipe for people who think they don’t like salmon. Sticky glaze, flaky fish, dinner on the table in 20 minutes.
Protein from morning to night, flavor at every single meal. That’s the week.
Save it, screenshot it, share it with someone who needs a solid plan this week.
Monday
Vanilla Almond Overnight Oats
Made with old-fashioned oats, chia seeds, sliced almonds and more, this Creamy Vanilla Almond Overnight Oatmeal is a protein-packed breakfast that will bless your busy mornings! It’s very easy to make with no cooking or baking involved.
Perfectly Grill Chicken Thighs
A summer grilling staple – learn how to grill chicken thighs with confidence. Tender, juicy and super flavorful from the smokey spice rub, these chicken thighs are absolute perfection!
Tuesday
Coffee Smoothie Recipe
This creamy coffee smoothie recipe with vanilla protein powder and yogurt is a hearty way to kickstart your morning and stay awake all day.
The Most Flavorful Skirt Steak with Chimichurri Sauce
Ready in 30 minutes, this Skirt Steak with Chimichurri Sauce is a quick and easy grilled dinner. The simple seasoning of the skirt steak pairs perfectly with the savory herbs in the homemade chimichurri sauce. One of the best grilled steak recipes I’ve tried!
Wednesday
Oatmeal Waffles With Strawberry Compote
These oatmeal waffles are a delicious start to any morning! They’re crispy on the outside, fluffy on the inside, and all around perfect!
Honey Glazed Salmon
This 15-minute honey-glazed salmon with garlic, tamari and sriracha will be your new favorite weeknight dinner.
Thursday
Sweet Potato Egg Cups in a Muffin Tin
Make egg cups in a muffin tin for the perfect meal prep breakfast! With sweet potato hash and protein-packed eggs, they’re light yet satisfying.
Avocado and Chicken Salad with Honey Mustard Dressing
This hearty chicken and avocado salad recipe with homemade honey-mustard dressing is an easy 25-minute dinner.
Friday
Quick & Easy Protein French Toast
This quick and easy Protein French Toast is a healthy breakfast for the whole family. The bread is dipped in egg whites, oat milk, vanilla, spices, and protein powder.
Spicy Shrimp Pasta With Blistered Cherry Tomatoes
This Spicy Shrimp Pasta is light and flavorful thanks to the addition of blistered cherry tomatoes and fresh basil. A 30-minute dinner!