Free weekly meal plan #21 includes a menu, meal breakdown, example days with meals, and macronutrients. The recipes are easy, healthy, and family-friendly!
Free Weekly Meal Plan #21
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 #21!
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 #21
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.
Meal Plan Recipes
Here is a list of the recipes used in the meal plan below:
Breakfasts:
Healthy Breakfast Wrap: This sweet and savory breakfast wrap is SO good! It's got whipped cream cheese, egg whites, bacon, jam, and a toasted wrap. I promise you the flavors work together AND you'll get 34 grams of protein!
Bacon Cheddar Muffins: Name a better combo than bacon and cheese.... These high-protein muffins are perfect for a busy morning or meal prep!
Lunches:
Spaghetti Squash Casserole: This easy, satisfying, low-carb casserole is delish! It's got 20 grams of protein per serving. It's the perfect meal to serve with a salad, toasted bread, or extra veggies.
Turkey Pasta Primavera: This lightened-up pasta is an all-time favorite of mine! It's packed with veggies, turkey, and pasta. Trust me, you will love this one.
Dinners:
Chicken Fajita Skillet: Fajitas shouldn't be complicated, and they should be delicious. Don't overcomplicate things: make these cast iron skillet chicken fajitas and embrace the spicy, steamy goodness. (This is the newest recipe on the blog!)
Easy Taco Casserole: Why make one taco when you can make an entire pan? This tasty taco casserole with this quick and easy 30-minute healthy dinner recipe! Serve with some chips, salsa, and guacamole for a little something extra.
Snacks / Desserts:
Flex Chips & Cottage Cheese: This savory snack combo is one of my favorites. The savory, crispy Flex Chips (10 grams of protein per serving) are awesome dipped in some low fat cottage cheese (12 grams of protein).
Veggies & Hummus: Pick your favorite fresh vegetable and enjoy with some hummus! I like carrots and hummus as a crunchy, savory snack to enjoy throughout the day.
Banana & Greek Yogurt: This is a great snack for a combination of carbs (from the banana) and protein (from the greek yogurt). Pick whatever yogurt flavor you like best. For a little something extra, top with whipped cream and granola!
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!
Every week I pick a few high-protein snacks off my 20 high-protein, low-carb snacks list.
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:
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