Weekly Meal Plan #29

Free weekly meal plan #29 includes a menu, meal breakdown, example days with meals, and macronutrients. The recipes are easy, healthy, and family-friendly!

Free Weekly Meal Plan #29

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 #29!

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 #29

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:

Biscuit and Gravy Bake

Throw everything you thought about comfort food right out the window, and throw this delicious Biscuits and Gravy Bake right into the oven. It's time for you to realize that a hearty, home-cooked breakfast classic—amped up with a bit of extra protein—is right within your grasp.

Cheesy 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!

This is a picture of biscuits and gravy bake. There's a large white casserole dish filled with the casserole. There's a small square piece on a square white plate.

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:

Salmon Roll Sushi Bowl

You can spend a lifetime mastering the art of making a sushi roll. When you don't have a whole lifetime to wait, try this quick and ultra-easy salmon roll sushi bowl.

Buffalo Chicken Bites

Some things taste better as a bite. These delicious buffalo chicken bites are no exception: easy to make, baked in the oven, and extraordinarily pop-able. You & your BFFs will love them!

Add some crunch with some celery and ranch on the side!

This is salmon roll in a bowl. There is a bowl filled with rice, salmon, carrots, cucumber, avocado, and is topped with sriracha mayo, sesame seeds, and furikake. There are two bowls in the picture.

This is a picture of the buffalo chicken bites. There is chicken nuggets with a layer of orange breading piled on a plate. There's a dipping sauce in a bowl on the side.

Dinners:

Chicken Bacon Ranch Casserole

Where many chicken bacon ranch dishes come along with a substantial fat count due to bacon, butter, and ranch, this casserole elegantly dodges those concerns thanks to the combination of greek yogurt and almond milk. I promise it doesn’t leave any flavor behind!

Slow Cooker Turkey Chili

Need a go-to turkey chili recipe in your rotation? Of course you do: it's this one. This slow cooker turkey chili is high-protein, easy, and so delicious!

Add some yummy Kodiak cornbread on the side.

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. There is a small white plate with a piece of the casserole on the side.

These are two bowls of turkey chili. The bowls are filled with crumbled meat, beans, tomatoes, veggies, and cheese. There is a sliced avocado and bowl of jalapeno slices as well.

Snacks:

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.

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.

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.

Veggies and Hummus

A delicious combo that is filling and full of vitamins! Pick your favorite veggie and favorite flavor hummus for your snack this week.

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.

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. There is hands holding a stack of the cups as well as some in the background.

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!