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