Free weekly meal plan #30 includes a menu, meal breakdown, example days with meals, and macronutrients. The recipes are easy, healthy, and family-friendly!
Free Weekly Meal Plan #30
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 #30!
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 #30
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:
Triple Chocolate Overnight Oats
These High-Protein Triple Chocolate Overnight Oats are creamy, delicious, and taste like a dessert! This overnight oats recipe is quick, easy, and packed with nutrients. To make this recipe, it's as simple as adding all of the ingredients to a jar, shaking well, and letting it sit in the fridge overnight.
Protein French Toast
This is the BEST protein French toast recipe. Perfecting French toast means mastering flavor and texture in a repeatable process: this recipe delivers on all fronts AND gives you 33g of protein while you’re at it.
Healthy Sloppy Joes
With a delicious tangy flavor, these healthy Sloppy Joes are sure to please any crowd—that is, if you don't want to keep it all to yourself! This rich, smoky sandwich melts in your mouth and fits right into a healthy nutrition plan. I call that a win-win!
- Add a bun and some mouth-watering cheese to really amp up this sandwich!
Curry Chicken Salad
Don’t have time to throw together a slow-simmered curry dish? This healthy curry chicken salad is here to bring you deeply delicious flavor in a fraction of the time.
- Wheat Thin crackers will add the perfect amount of crunch to this lunch.
Chicken Caprese Pasta
I'm just tried to make an easy recipe that tastes great. So I made this chicken caprese pasta, which combines that Italian trinity of flavor with pasta, chicken, and balsamic vinegar.
Creamy Sausage Tortellini Soup
This dish has everything it needs for success BEFORE the tortellini comes in and takes it all the way to flavor city. Each bite makes you feel like you're eating a full meal, and you're sure to be satisfied after a bowl (or two!) of this goodness.
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.
These meat sticks will change your life. They are delicious, grass-fed, full of protein, and come in so many amazing flavors. My favorites are Original Beef and Sea Salt Beef. Use code JORDO15 for a 15% discount.
Jojo’s Chocolate are a healthier and heavenly treat. Use code JORDO for 10% discount. This chocolate is just the perfect amount of sweet.
Whether you like s'mores or not, though, I recommend you give this s'mores dip a try. For one thing, it's fire-optional (though you might want one for the ambience). For another, it's super yummy, and you don't have to worry about your marshmallows melting off to an untimely demise.
- Eat this delicious dip with a banana.
Homemade Chocolate Frosty
Good news: you can make a homemade chocolate frosty. Better news: It's high-protein & easy to make. The best news: I'll show you how—right now.
Rice Cake Snacks
This week, enjoy some crispy rice cake snacks with cottage cheese and EBTB (Everything But the Bagel) seasoning.
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!
Saturday 4th of February 2023
How do I get this plan? I don't see any place to down load it...am I missing something?
Monday 6th of February 2023
Hi Elaine, the plan is in the post! You'll see there are pictures with the menu, shopping list, and example days of eating. Those are what you follow for the plan! Let me know if you don't see what I'm referring to.