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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.
First week of September and it already feels different.
The air is starting to shift, the schedule is fuller, and somehow dinner still has to happen every single night. This week’s plan is built for exactly this season — hearty enough to feel like fall is coming, easy enough to actually pull off during a busy week. And that crockpot pulled pork? Set it in the morning and walk away. Dinner handles itself.
Crockpot Honey Balsamic Pulled Pork
This is the recipe that makes your whole house smell incredible all day long. Sweet, tangy, fall-apart tender — and the best part is you barely have to do anything. Start it in the morning and by dinner it’s ready and waiting. Serve it over rice, in tacos, on a bun — it works every way.
Crispy Chicken Rice Bowls
Golden, crispy chicken over rice with all the right toppings. This is the kind of bowl that’s completely customizable for everyone at the table and hits that high protein mark without feeling like a “healthy” dinner. It just tastes really good.
Ground Beef Tacos
A weeknight classic that never lets you down. Well-seasoned beef, fresh toppings, on the table in 20 minutes — this is the dinner that saves you when the week gets busy and you need something everyone will eat without negotiating.
Sausage Potato Frittata
Hearty, golden, and the breakfast meal prep that does the most. Slice it up Sunday and you’ve got a warm, filling breakfast ready every morning without standing over the stove. Add a little hot sauce and it’s even better.
Peanut Butter Banana Smoothie
Creamy, naturally sweet, and packed with protein. This one works as a quick breakfast, a post-workout option, or an afternoon snack that actually holds you over. Three minutes and done.
September is here and this week’s plan is ready for it. Cozy, satisfying, and completely doable no matter how busy the week gets.
Save it, screenshot it, share it with someone who needs a plan going into the new month.
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.
Greek Chicken Bowls
These 25-minute Greek chicken bowls are the perfect Mediterranean meal loaded with protein, veggies, rice, hummus, and a zesty vinaigrette. It’s a dinner win!
Tuesday
Cinnamon Baked Apple Oatmeal
This cinnamon baked apple oatmeal is warm and cozy, packed with protein, and perfect for making ahead. All mixed in one dish, no bowl needed!
Crispy Chicken Rice Bowls with Spicy Mayo
With crispy chicken, crunchy rice, cucumber salad, and creamy sriracha mayo, these bowls seriously have it all. An easy weeknight meal!
Wednesday
Sausage Potato Frittata
This easy potato frittata recipe with savory pork sausage and spinach is perfect for brunch. You’ll love that it’s ready in 25 minutes.
The Best Ever Ground Beef Tacos
Filled with a homemade taco spice blend, tomatoes and mashed pinto beans for the Best Ever Ground Beef Tacos done in 30 minutes or less. These easy tacos will be a new weeknight dinner favorite!
Thursday
Peanut Butter Banana Smoothie
This 5-minute peanut butter banana smoothie recipe is an easy, dairy-free breakfast that tastes like a milkshake.
Pecan Crusted Salmon
This flaky pecan crusted salmon recipe has a crispy exterior and a tender, buttery interior with hints of honey-mustard you’ll love.
Friday
Croissant Breakfast Casserole with Sausage
This super easy Croissant Breakfast Casserole is the ultimate meal prep breakfast! Filled with ground sausage, sautéed onions, red peppers, cheese, fluffy eggs and flaky croissants for the perfect protein packed bite- just grab and go!
Honey Balsamic Crock Pot Pulled Pork
This crock pot pulled pork recipe with caramelized onions and honey-chipotle sauce is perfect for filling your sliders, sweet potatoes or on top of rice.