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Home » Meal Plans

Weekly Meal Plan #23

April 7, 2022 by Jordan Smith Leave a Comment

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This is weekly meal plan 23. There are meals for the week pictured including pork carnitas, protein waffles, chipotle lime turkey burger, buffalo chicken dip, buffalo chicken casserole, and healthy orange chicken.
This is weekly meal plan 23. There's two example days of eating. Each have the meals, macros, and details for the day.
This is weekly meal plan 23. There's two example days of eating. Each have the meals, macros, and details for the day.
This is weekly meal plan 23. There are meals for the week pictured including pork carnitas, protein waffles, chipotle lime turkey burger, buffalo chicken dip, buffalo chicken casserole, and healthy orange chicken.

Free weekly meal plan #23 includes a menu, meal breakdown, example days with meals, and macronutrients. The recipes are easy, healthy, and family-friendly!

This is weekly meal plan 23. There are meals for the week pictured including pork carnitas, protein waffles, chipotle lime turkey burger, buffalo chicken dip, buffalo chicken casserole, and healthy orange chicken.

Free Weekly Meal Plan #23

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 #23!

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 #23

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 23. There's two example days of eating. Each have the meals, macros, and details for the day.

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.

This is weekly meal plan 23. There's two example days of eating. Each have the meals, macros, and details for the day.

Meal Plan Recipes

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

Breakfasts:

Peach Cobbler Overnight Oats - This overnight oats recipe is quick, easy, and packed with nutrients. To top it all of, it tastes like a piece of peach cobbler!

For some extra protein, add a scoop of protein powder!

Protein Waffles - These low-carb, high-protein waffles are the BEST healthy breakfast. Made with only 5 ingredients, this easy recipe will give you your new go-to waffles.

I like to top with peanut butter, sugar-free syrup, and a little whipped cream!

Chocolate Coffee - The best afternoon pick-me-up that really competes with Starbucks. PLUS, it's only got 2 ingredients! Here's a video tutorial, too.

This is a bowl filled with peach cobbler overnight oats. There are oats with all of the ingredients mixed in and it is topped with sliced peaches.
This is a plate of pumpkin protein waffles. The waffles are light brown, topped with whipped cream, and sprinkled with cinnamon.

Lunches:

Easy 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). I like to serve with corn tortillas & avocado!

Chipotle Lime Turkey Burgers - I promise this is the only turkey burger recipe you need. It comes with a (not so) secret sauce that really sends it into the land of goodness. This is the perfect recipe to try as the weather is warming up!

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.
These are the chipotle lime turkey burgers. There is a patty with cheese, spinach, avocado, sauce, and a bun.

Dinners:

Firecracker Chicken Bowls - Skip the takeout for a night and enjoy this sweet, spicy, and tangy firecracker chicken from your own kitchen. This recipe does not require deep frying and is incredibly easy and delicious!

I like to serve with brown rice & a green vegetable, like broccoli!

Chicken Bacon Ranch Casserole - The trifecta in a recipe.... chicken, bacon, AND ranch. It's also low-carb, high-protein, AND meal-prep friendly. That's two trifectas and multiple reasons you need to try this recipe!

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.
This is a casserole dish filled with chicken bacon ranch casserole. There are penne noodles with shredded chicken, chopped bacon, and melted cheese on top. Chopped green onions are covering the top.

Snacks:

Oreo Chocolate Parfait - The high-protein bowl of Oreo chocolate swirly goodness is BACK for this week's meal plan! This healthy recipe uses 4 ingredients & takes 4 minutes to make.

Fairlife Nutrition Plan - This is my favorite protein drink because it has 30 grams of protein & tastes DELICIOUS. Here's the link to find it near you!

Jojo's Chocolate - My favorite healthier chocolate! It's sugar but really doesn't taste like it. The peanut butter & hawaiian are my two favorite flavors! You can use the code JORDO for a discount on your order!

Healthy Buffalo Chicken Dip - Why not have this typical party food as a daily snack!? It only takes 5 ingredients to make & is awesome with celery, crackers, or whatever you like to dip.

Pancake Bowl - This two-minute dessert (made in the microwave) will totally rock your world! I like to serve with mini chocolate chips, whipped cream, peanut butter, & syrup!

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 two minute pancake bowl. There is a bowl filled with pancakes and chocolate chips, topped with a piece of butter and syrup.
These are 4 bags of jojo's chocolate. They each have a different color with the flavor on it.
This is healthier buffalo chicken is in a bowl and there is hand holding up a piece of celery with the dip. There are also dipping things around the bowl like celery, carrots, and more crackers.

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!

Pinterest pin of free weekly meal plan template from jordosworld.com

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:

  • Meal Prep for Beginners
  • Benefits of Meal Prep
  • Meal Prep Tips
  • Weekly Meal Plan Template

More Meal Plans

  • This is a picture of the june 2025 monthly meal plan. There's a green monthly calendar with all of the recipes for the month in it. Each monthly square has a recipe title on it.
    Free Monthly Meal Plan
  • This is a picture of weekly meal prep 49. There's containers of cooked food organized on the table. There's containers of pancake sausage bites, jars of overnight oats, and a big casserole dish of healthy chicken enchiladas.
    Weekly Meal Plan #49
  • This is a picture of the may 2025 monthly meal plan. There's a green monthly calendar with all of the recipes for the month in it. Each monthly square has a recipe title on it.
    Free Monthly Meal Plan
  • This is a picture of weekly meal prep 48. There's a pile of bacon breakfast burritos stacked together, a big container of marry me chicken pasta, and a big container of greek feta meatballs.
    Weekly Meal Plan #48

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