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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-September and cozy season is in full swing.
This week’s plan is the one you pull out when the air finally starts to feel like fall and you want your kitchen to smell incredible. Two slow-cooked, soul-warming dishes that make the whole house feel like home, a salmon that comes together in minutes, and two breakfasts that make mornings worth waking up for. This is the week that officially closes the door on summer eating — and I’m ready for it.
Instant Pot Beef Stew
This is fall in a bowl. Tender beef, hearty vegetables, rich broth that deepens the longer it cooks — beef stew is the meal that never fails to deliver exactly what you need on a cool September evening. Make a big batch and the leftovers are even better the next day.
Mexican Street Corn Chicken Chili
Everything you love about street corn meets everything you love about chili — and somehow it works even better than you’d expect. Creamy, bold, a little smoky, and packed with protein. This one is going to be in heavy rotation all fall.
Honey Glazed Salmon
Fast, simple, and that glaze caramelizes in the most beautiful way. This is the lighter dinner of the week — on the table in under 20 minutes and satisfying enough to hold its own next to the heartier meals on the plan.
Strawberry Banana Smoothie
Fresh, naturally sweet, and the breakfast that requires almost nothing from you in the morning. Blend it, drink it, move on with your day. Simple but it works every single time.
Vanilla Date Shake
Naturally sweetened, creamy, and rich in a way that feels completely indulgent — except it’s not. This is the kind of breakfast or afternoon pick-me-up that makes you wonder why you ever reached for anything else. Dates do something magic when blended and this shake is proof.
Monday
Protein Packed Vanilla Date Shake
This high protein vanilla date shake is made with cashews and banana for a smoothie that tastes like dessert! Naturally sweet and dairy-free.
Lemon Rosemary Chicken
This buttery, lemon rosemary chicken recipe with stone-ground mustard and garlic is an easy, baked weeknight dinner.
Tuesday
High Protein Sheet Pan Pancakes
Fluffy High Protein Sheet Pan Pancakes help you hit your macro goals all while enjoying a fun, cozy breakfast. Customize this recipe with your favorite add-ins and meal prep it for easy breakfasts all week long!
Creamy Chicken Enchiladas Verde
These Creamy Chicken Enchiladas Verde are ready in under an hour! Tortillas are stuffed with seasoned chicken and cheese and then smothered with more cheese and a delicious creamy tomatillo sauce.
Wednesday
Chocolate Peanut Butter Baked Oatmeal
Chocolate Peanut Butter Baked Oatmeal is a healthy and convenient breakfast that tastes like cake! It’s easy to make and can be customized with your favorite oatmeal flavors.
Creamy Mexican Street Corn White Chicken Chili
This creamy white chicken chili recipe with sweet poblanos, tender beans, and onions is a smokey, spicy dinner you’ll love.
Thursday
Strawberry Banana Smoothie
This is a quick, easy, and satisfying strawberry banana smoothie recipe with only 5 ingredients! It makes a super filling and high-protein breakfast or post-workout snack.
Honey Glazed Salmon
This 15-minute honey-glazed salmon with garlic, tamari and sriracha will be your new favorite weeknight dinner.
Friday
Egg in a Hole with Pesto
This easy egg in a hole recipe with basil pesto and sweet bell peppers is a quick 10-minute breakfast for lazy weekends.
Instant Pot Beef Stew
This easy instant pot beef stew with a rich, tomatoey broth and lots of spices is a classic weeknight dinner you’ll love.