Weekly Meal Plan #28

Free weekly meal plan #28 includes a menu, meal breakdown, example days with meals, and macronutrients. The recipes are easy, healthy, and family-friendly!

Free Weekly Meal Plan #28

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 #28!

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 #28

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 a weekly meal plan. There is a pink menu for the week with meals printed in columns. There is a blue section of a shopping list with categories of food.

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:

Sausage Egg White Bites

Somebody said you were asking for an easy, four-ingredient recipe for delicious egg white bites with sausage and cheese. If that's the case, then I've got some fantastic news.

Serve these bites with thin-sliced bread and a cheese wedge!

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.

These waffles go best with some nut butter and sugar-free syrup!

This is a plate filled with sausage and cheese egg white bites. There are 4 bites on a plate. Each bite has sausage, cheese, salt and pepper.

This is a plate of pumpkin protein waffles. The waffles are light brown, topped with whipped cream, and sprinkled with cinnamon.

Lunches:

Cheeseburger Biscuit Cups

Ever wondered what the cutest cheeseburger in the world tasted like? Look no further than these delicious Cheeseburger Biscuit Cups!

This is sure to be a hit with the whole family!

Ground Turkey Skillet with Veggies

This ground turkey skillet with veggies gives you a whole meal—actually, multiple meals—in a single dish!

If you wanted, this dish would be delicious served over rice, cauliflower rice, or some greens.

This is a hand holding up a cheeseburger biscuit cup. There is a cooked biscuit that's filled with meat and topped with ketchup, mustard, a pickle, and sesame seeds. There's a tray of the cheeseburger cups in the back.

Dinners:

Buffalo Chicken Pasta Bake

This healthy buffalo chicken pasta bake is the BEST. It’s more delicious, more nutritious, and so easy to make!

It is more nutritious than standard pasta bakes, with 23 g of protein and less than 300 calories per serving.

Sausage Potato Kale Soup

Sausage Potato Kale Soup: way more exciting than it (probably) sounds.

This soup is hearty and filling. Pair it with some crusty bread or a salad on the side.

This is a bowl of sausage potato kale soup. There are chopped potatoes, cooked sausage, white beans, onion and kale all mixed together in the bowl.

Snacks:

Oreo Chocolate Parfait

This oreo chocolate parfait is a high-protein bowl of Oreo chocolate swirly goodness! This healthy recipe uses 4 ingredients & takes 4 minutes to make.

Peanut Butter Cups

These healthy peanut butter cups are nutritious and taste better than a Reese's! This easy and delicious recipe only requires 4 ingredients.

These are so easy to make and store really well in the freezer.

Cottage Cheese & 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.

Rice Cake Snacks

Spread a cheese wedge and add some turkey on top of your rice cake to create a filling, delicious snack.

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

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.

These are the protein peanut butter cups. Each peanut butter cup has a layer of chocolate on the top and bottom, and is filled with peanut butter. There is a bite out of the peanut butter cup as well.

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!