Free weekly meal plan #19 includes a menu, meal breakdown, example days with meals, and macronutrients. The recipes are easy, healthy, and family-friendly!
Free Weekly Meal Plan #19
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 #19!
I'm giving you an easy meal plan for 2 people. This is great if you want a basic foundation for a week of eating, or if you want to just work on adding more home-cooked meals into your life. However, you can scale up recipes to feed a whole family!
Meal Plan #19
Our weekly meal plans got an upgrade! These meal plans have all the same features you love, but are easier to read, printable, and easier on the eyes. There's also a shopping list!
This meal plan works great for 2 people for 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.
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.
Meal Plan Shopping List
Intimidated by the shopping list? Don't be! Remember that some of these items—especially spices and pantry staples—might be items you already have or can easily build up over time.
If it still seems like a big task, remember you can always select certain meals "a la carte" below by clicking on the recipe and looking at the ingredients list for each one.
I try to make simple meals without a lot of unnecessary ingredients, but sometimes a less common item will make it into the list. Remember that you can always look at the recipes for substitutes, too, or get creative with your own modifications!
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.
Printable meal plan
When asking for feedback about the meal plans, one of the most requested features was to have the option to print meal plans. Ask & you shall receive! Download & print if you'd like.
Meal Plan Recipes
Here is a list of the recipes used in the meal plan below:
Breakfasts:
Protein Oatmeal - I used this microwave oatmeal recipe to make creamy, high-protein oatmeal in 3 minutes. It's topped with fruit, peanut butter, and granola for extra deliciousness!
Protein French Toast - This is the BEST protein french toast recipe. It's crispy, high-protein and covered in powdered sugar and maple syrup!
Lunches:
Fish Taco Bowls - This quick and easy Fish Taco Bowl is perfect for when you want to skip the part where it all falls out of the shell. We love to have with tortilla chips & salsa.
Curry Chicken Salad - This healthy curry chicken salad is perfect for meal-prep or lunch in 5 minutes! We like to serve with crackers, rice cakes, or toasted bread.
Dinners:
Chicken Alfredo Pasta Bake - Simple, nutritious, delicious—this Chicken Alfredo Pasta Bake has it all! It should be called ALLfredo... we like to serve with extra greens or a side salad!
Honey Garlic Salmon - This easy honey garlic salmon is here to bring you a ton of flavor in just about 10 minutes—and you don’t even have to fire up the grill! We like to serve with rice and a green, leafy vegetable.
Snacks:
Fruity Cottage Cheese - This Good Culture Cottage Cheese has been our recent favorite. We like the fruity ones, like blueberry acai chia and strawberry chia.
Banana & Greek Yogurt - Mix any flavor of greek yogurt with a banana for a snack that has a balance of carbohydrates and protein.
Protein Trail Mix - This homemade protein trail mix is packed with savory, shelf-stable foods. This is perfect for working at home, running errands, or whenever you need a salty, high-protein snack.
Baja Jerky - This Baja Jerky is my new favorite snack. The flavors are incredible & it's the perfect amount of protein to keep me going!
Desserts:
Jojo's Chocolate: You see this chocolate on so many meal plans because it's the perfect sweet treat to satisfy all my chocolate cravings. It's low-sugar (but doesn't taste like it). The new granola butter filled chocolates are so yummy!
The code JORDO will get you a discount on every Jojo's order!
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!
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: