Free weekly meal plan #27 includes a menu, meal breakdown, example days with meals, and macronutrients. The recipes are easy, healthy, and family-friendly!
Free Weekly Meal Plan #27
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 #27!
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!
Make your own meal plan
This meal plan is definitely not one-size-fit all and there are ways to create your own meal plan to better suit your nutrition and fitness needs. If you're wanting a more tailored approach to your own macros, you can use this meal plan generator right here on Jordo's World to create a personalized meal plan every week. You can hit your macros and eat delicious food!
If you're not sure where to begin, this macro calculator will be a great starting point. As you begin to understand your personal macros more, you'll be able to add and take away from these weekly meal plans as you need to. As always, it is important to eat the nutrition that you and your body need, remembering that this weekly meal plan is a starting point and guide!
Meal Plan #27
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:
Pancake Sausage Bites
These pancake sausage bites are a delicious and healthy breakfast idea! This 3-ingredient recipe is perfect for meal prep and busy mornings.
- Serve these pancake bites with fresh fruit of your choice! I love blueberries and strawberries this time of year.
Cheesy Hashbrown Casserole
Say good morning to the cheesy hashbrown casserole recipe that is so easy you could accidentally make it!
- Serve the hashbrown with a toasted english muffin and a cheese wedge smeared on the muffin. In my opinion, the toast is the perfect compliment!
Healthy Chicken Salad
Got 5 minutes? Got these 5 ingredients? Then you've got what you need for this healthy chicken salad recipe! It's quick, easy, and perfect for a lunch for two.
- Serve the chicken salad with some sort of crackers, like wheat thins! Or serve with rice cakes, bread, a wrap, or fresh veggies.
30 Minute Teriyaki Turkey Bowl
You could order takeout... or take this advice and have a fresh teriyaki bowl right in your kitchen in just about 30 minutes.
- Do not sleep on the pickled red onions in this recipe - they are a must for this high-protein bowl!
Stuffed Pepper Skillet
This easy Stuffed Pepper Skillet imagines what would happen if a stuffed pepper exploded everywhere. But, you know... in a good and yummy way.
- This recipe is so easy to throw together in one skillet on your stovetop. You won't regret this delicious, veggie-filled dish.
Creamy White Chicken Chili
Sure, there are lots of chili recipes out there. But none of them are as magical as this healthy white chicken chili recipe.
- In just about 30 minutes, this chili will be simmering and ready to eat.
Cottage Cheese and Flex Chips
Flex Chips have all the crunch of your favorite chip but with 10g of protein! I am adding some cottage cheese to really amp up the protein in this snack.
Apple and Peanut Butter
You cannot go wrong with the classic duo of apple and peanut butter. I love a little sweet and savoury in my snacks and this is the perfect way to get both.
- Every week I pick a few high-protein snacks off my 20 high-protein, low-carb snacks list.
Homemade Chocolate Frosty
Good news: you can make a homemade chocolate frosty. Better news: It's high-protein & easy to make.
- Don't forget the whipped cream for the top of this sweet treat.
No campfire? No problem. Whip up this s'mores dip and dip some more.
- You're definitely going to want some graham crackers and strawberries to dip!
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!
Sunday 8th of January 2023
Your recipes sound delicious!