Free Weekly Meal Plan #22

Free weekly meal plan #22 includes a menu, meal breakdown, example days with meals, and macronutrients. The recipes are easy, healthy, and family-friendly!

This is a graphic of the meals included in weekly meal plan 22. There's pictures of pork carnitas, breakfast quesadillas, fish taco bowls, egg white bites, chicken alfredo pasta bake, and honey garlic chicken bowls.

Free Weekly Meal Plan #22

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 #22!

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 #22

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.

This is weekly meal plan 22. There's a table with the menu for the week and another with the shopping list.

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:

Breakfast Quesadillas - I've been loving these crispy, high-protein breakfast quesadillas! There's 4 ways you can make them, and I've been really into the macro-friendly version. You can make these for meal prep but they're better if you make them fresh!

Two Good Yogurt - I like to have this as a sweet, high-protein mid-morning snack.

Cheesy Sausage Egg White Bites - These 4-ingredient cheesy sausage egg white bites are high-protein, meal-prep friendly, and SO delicious! To amp up this breakfast, I like to serve with 2 slices of thin-sliced bread & a cheese wedge.

This is a platter of breakfast quesadillas. There are 4 quesadillas, each cut into 4 pieces. There's a small white bowl filled with salsa. There's also cut limes and chopped cilantro sprinkled on top of the quesadillas as well. One of the quesadilla pieces is sitting in the bowl of salsa.

This is sausage and cheese egg white bite. There is a hand holding up a bite with salt, pepper, melted pepperjack cheese and sausage crumbles. In the back there's a white plate with egg white bites.

Lunches:

Honey Sriracha Chicken - This slow cooker honey sriracha chicken is the BEST. This easy and healthy recipe only requires 5 ingredients and is perfect for meal prep.

To complete the honey sriracha chicken bowls, I serve with brown rice & grilled veggies.

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. This meal is light, fresh, and perfect for warm days!

To complete this meal, serve with tortilla chips & salsa.

These are the ingredients for honey sriracha chicken. There is a bowl of large frozen chicken breasts and smaller bowls of the sauce ingredients which are buffalo sauce, honey, liquid aminos, and garlic powder.

This is an easy fish taco bowl. There is a small bowl with sliced fish, pico, cojita cheese, red cabbage, lines, and cilantro. It's very colorful!

Dinners:

Pork Carnitas - These crispy, tender, and juicy pork carnitas are delicious! What's even better is how easy this slow cooker pork carnitas recipe is to make (hint: very easy).

To complete this meal, serve with corn tortillas.

Chicken Alfredo Pasta Bake - Simple, nutritious, delicious—this Chicken Alfredo Pasta Bake has it all! It should be called ALLfredo...

For some extra veggies, serve over mixed greens!

This is a picture of pulled pork on a sheet pan. There is plate with 3 small street tacos, each with pulled pork, jalapenos, limes, and cilantro. A hand is holding up one of the tacos.

This is a casserole dish filled with chicken alfredo pasta bake. There is yellow penne pasta topped with shredded parmesan and red pepper flakes with spinach mixed in.

Snacks:

Apples - A simple, delicious, snack that's best if you choose a honey crisp apple!

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).

Every week I pick a few high-protein snacks off my 20 high-protein, low-carb snacks list.

Desserts:

Lemon Yogurt Parfait - This lemon yogurt parfait is a high-protein bowl of lemon creme & vanilla swirly goodness! This healthy recipe uses 4 ingredients & takes 4 minutes to make. If you don't like lemon I highly recommend the chocolate version.

Jojo's Dark Chocolate Pretzels - There chocolate pretzels are the newest sweet treat by Jojo's! They are sugar-free, gluten-free, and insanely good.

The code JORDO will get you a discount on every Jojo's order!

This is a lemon yogurt parfait. There is a greek bowl with greek yogurt and vanilla pudding swirled together. It is topped with whipped cream and crushed Oreo thins.

This is a picture of jojo's chocolate pretzels. There are 4 bags, each with purple writing and chocolate pretzels on top.

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:

Allison

Friday 12th of January 2024

The only way I can figure it out is copy the image into Word and then print. If you click the print button on the left it prints the entire 8 pages.

Catherine Luchsinger

Sunday 27th of March 2022

I absolutely enjoy your website. I am not computer savvy. Can you tell me how to download and print the weeks menu and shopping list. I can't seem to find the link