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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.
Almost the end of July and somehow the meal plans keep getting better.
This week has a little bit of everything — a stir fry that comes together faster than takeout, a salmon that’s going to become your new obsession, a salad with serious heat, and two breakfast options that make mornings genuinely easy. If you’ve been in a dinner rut, this is the week that snaps you out of it.
Twenty-nine weeks in. Let’s eat.
This Week’s Lineup
Beef and Broccoli Stir Fry — Better than takeout and ready in less time than delivery. Tender beef, crisp broccoli, and a sauce that’s savory, slightly sweet, and completely addictive. This is the weeknight dinner that makes you wonder why you ever ordered out.
Miso Baked Salmon — Rich, umami-forward, and somehow both light and deeply satisfying at the same time. The miso glaze does all the heavy lifting — just mix, slather, bake, and try not to eat it straight off the pan.
Grilled Buffalo Chicken Salad — Spicy, crunchy, loaded with texture and flavor. This is not the salad you eat because you have to. This is the salad you actually want. High protein, big heat, and done faster than you’d expect.
Strawberry Chia Pudding — Bright, fresh, and naturally sweet in a way that feels like a treat but is doing serious nutritional work. Make it the night before and breakfast is waiting for you in the morning looking like something from a café.
Prosciutto Baked Egg Cups — Salty, savory, and impossibly easy. These little egg cups are the breakfast meal prep that looks impressive and takes almost no effort. Make a batch Sunday and grab one every morning all week.
Bold flavors, easy mornings, and not a single meal you’ll dread making. That’s the week right there.
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Monday
Prosciutto Baked Egg Cups
This baked egg cups recipe with crispy prosciutto shells, garlicky spinach, and tender bell peppers is the perfect easy breakfast.
Beef and Broccoli Stir Fry
This beef and broccoli stir fry recipe with homemade tamari-honey sauce and crunchy veggies is the perfect 20-minute dinner.
Tuesday
Morning Glory Muffins
This fluffy morning glory muffins recipe is packed with sweet apples, carrots, and shredded coconut for the perfect breakfast bite.
Grilled Buffalo Chicken Salad
This saucy buffalo chicken salad recipe with tomatoes, corn, and avocado is packed with fresh summer veggies for a light lunch.
Wednesday
Light Creamy Strawberry Chia Pudding with only 5 Ingredients
Paleo & Gluten Free Strawberry Chia Pudding made with only 5 ingredients. Great for a light breakfast option or healthy dessert!
Miso Salmon
Miso salmon is a simple weeknight recipe that tastes like it came straight out of a restaurant! You’ll love the sweet, savory, and umami flavors in this dish.
Thursday
Peanut Butter Banana Smoothie
This 5-minute peanut butter banana smoothie recipe is an easy, dairy-free breakfast that tastes like a milkshake.
Ground Turkey Banh Mi Bowl
This Banh Mi Bowl has all the deliciousness of the sandwich, in a rice bowl with ground turkey, pickled carrots, spicy mayo and veggies. Yum!
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.
Cheesy Baked Turkey Meatballs in Marinara
These Baked Turkey Meatballs are cooked in marinara to keep them flavorful and moist, and they’re also loaded with cheese. Done in 30 minutes!