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Free Weekly Meal Plan #16

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Free weekly meal plan #16 is up & ready! This free weekly meal plans include a menu, meal breakdown, example days with meals, and macronutrients.

Pinterest pin with collage of meals from weekly meal plan 16 (details in post)

Free Weekly Meal Plan #16

Meal planning has been such a huge game-changer in my life. From freeing up time during the week to helping me meet my nutrition goals, having a weekly meal plan really helps me take on a busy schedule with confidence.Because of this, I’m making free weekly meal plans with my recipes. Here’s free weekly meal plan #16!

Meal Plan #16

Here’s a meal plan for 2 people that will last about 5 days. I’ve included all of the recipes I used in the meal plan, along with the macronutrient breakdowns of each meal.Please use this as a starting point! Adjust meals as needed for your personal dietary and nutritional needs.You can follow the plan, tweak it to suit your needs, or go fully custom with the help of my Weekly Meal Plan Template and other included resources.

Meal Plan Recipes

Here is a list of the recipes used in the meal plan below:

Breakfasts:

Cheesy Veggie Egg White Bites - Inspired by Starbucks' popular egg white bites, here's my high-protein take on some veggie egg white bites with spinach and roasted red bell peppers (sans the sous vide).

Pumpkin Pie Overnight Oats - These oats are creamy, delicious, and tastes like a piece of pumpkin pie! Enjoy these oats hot or cold.

This is a cheese & veggie egg white bite. There's a egg white muffin with cheese, spinach, salt and pepper on top. A hand is holding up the egg white bite and there's a plate full of bites in the back.
This is a mason jar filled with pumpkin pie overnight oats. There are layers of all of the ingredients -- oats, chia seeds, greek yogurt, pumpkin, vanilla, spices, and bear bites.

Lunches:

English Muffin Pizzas - What's better than pizza? Sometimes, not much. This English Muffin Pizza Recipe might just be your quickest way to one of the best meals around.

Philly Cheesesteak Skillet - Don’t have a visit to Philadelphia planned for this week? Make this Philly cheesesteak skillet in the comfort of your own home and get tender flank steak, delicious veggies, and melty Provolone cheese without the wait.

Close up of english muffin pizzas (details in linked blog post)
This is a picture of a philly cheesesteak skillet. There is a skillet full of philly cheesesteak, along with a plate with a hoagie and philly cheesesteak on the side.

Dinners:

Firecracker Chicken Bowls - Skip the takeout for a night and enjoy this sweet, spicy, and tangy firecracker chicken from your own kitchen. Make this recipe into bowls by adding rice & a green veggie.

Slow Cooker Turkey Chili - This recipe is as easy as throwing ingredients into a slow cooker and thanking yourself in a few hours. Top this chili with cheese, avocado, or your favorites for a delicious dinner bow.

This is a bowl of firecracker chicken. There is a cream colored bowl with white rice and chunks of bright orange chicken on top. On the chicken is cut green onions and red pepper flakes. There is a pair of chopsticks holding up a piece of chicken.
These are two bowls of turkey chili. The bowls are filled with crumbled meat, beans, tomatoes, veggies, and cheese. There is a sliced avocado and bowl of jalapeno slices as well.

Snacks:

Apple & Peanut Butter - This combination never gets old for me... Honeycrisp apples are my absolute favorite for this snack!

Flex Chips & Cottage Cheese - Flex Chips are my new favorite chip (they're high-protein, flavorful, and so delicious). I like to dip them in cottage cheese for extra protein. I know this combo sounds weird, but trust me, it's good!

String Cheese - These are such an easy on-the-go snack! Plus, it's fun to peel the strings and enjoy.

Desserts:

Oreo Chocolate Parfait - This oreo chocolate parfait is a high-protein bowl of Oreo chocolate swirly goodness! If you haven't seen me talk about this recipe yet.... you're new & need to try this.

Chocolate Peanut Butter Protein Bars - These chocolate & m&m bars are chewy, thick, and taste like cookie dough! I used Valentine's candy to make them extra festive.

This is a chocolate oreo parfait. There is a small bowl filled with yogurt and chocolate pudding swirls, topped with whipped cream and crushed oreos.
This is a chocolate peanut butter protein bar. There is a bar of chocolate oats and it's topped with crushed red and pink M&M canidies. A hand is holding up the bar.

Drinks:

Chocolate Coffee - A combination of cold brew & chocolate milk is one of my favorite afternoon pick-me-up's! Try it hot or iced.

Menu for the Week

This graphic shows the menu for the week. There are two breakfasts, lunches, dinners, snacks, drinks, and desserts.

These recipes can be meal prepped ahead of time or made the day they’re meant to be enjoyed. The meals will be enough for 2 people to last from Monday-Friday.

Pinterest pin of weekly meal plan 16 (details in post)

Example Days of Eating

Here are two example days of how the meals can be split up. This is an example of how the meals can be split up to fuel your day. Each day has the food along with the macronutrients for the day so you can stay on track.

Example day 1 of eating from weekly meal plan 16 (Details in post)
Example day 2 of eating from weekly meal plan 16 (details in post)

More Meal Plans

I have an entire section of free weekly meal plans you can browse for more ideas!

Weekly Meal Plan Template

I have a free Weekly Meal Plan Template that gives YOU the resources so you can meal plan and prep using what you have in the fridge, your favorite recipes, and your family needs. The template allows you to customize a plan for you. but you can combine them with pre-made meal plans as well!

This is a pinterest pin for the weekly mean plan template. There is a sheet for the weekly meal plan resource on the pin. The title is also on the pin.

Meal Prep Resources

Meal prep is an essential part of my active and healthy lifestyle. I have several meal prep resources that offer insight into the tools I use to meal prep with affordability and consistency. If you’re wanting to step up your meal prep game, check these out:

More Meal Plans

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