Weekly Meal Plan

Seven Day Dining Schedule With Breakfast Lunch Dinner And Ingredients

This detailed menu shows the planned meals for each day of the week. Every day includes a breakfast recipe, a lunch recipe, and a dinner recipe, followed by the ingredients used in each meal.

Sample dishes from the weekly schedule

Breakfast meal example: Fruit Yogurt Parfait

Breakfast

Fruit Yogurt Parfait

Lunch meal example: Herb Chicken Bowl

Lunch

Herb Chicken Bowl

Dinner meal example: Salmon And Greens

Dinner

Salmon And Greens

Breakfast meal example: Whole Grain Toast Plate

Breakfast

Whole Grain Toast Plate

Lunch meal example: Vegetable Soup And Salad

Lunch

Vegetable Soup And Salad

Dinner meal example: Chicken Rice Dinner

Dinner

Chicken Rice Dinner

Breakfast meal example: Fruit Yogurt Parfait

Breakfast

Fruit Yogurt Parfait

Lunch meal example: Herb Chicken Bowl

Lunch

Herb Chicken Bowl

Dinner meal example: Salmon And Greens

Dinner

Salmon And Greens

Breakfast meal example: Whole Grain Toast Plate

Breakfast

Whole Grain Toast Plate

Lunch meal example: Vegetable Soup And Salad

Lunch

Vegetable Soup And Salad

Dinner meal example: Chicken Rice Dinner

Dinner

Chicken Rice Dinner

Menu note: this is a sample weekly cycle and can be adjusted for allergies, texture preferences, sodium targets, and physician guidance.

Breakfast

Balanced carbs plus protein

Lunch

Midday energy and hydration support

Dinner

Comfort focused and easy to digest

Ingredients

Shown for every meal in detail

Day 1

Monday

Heart healthy start

Breakfast

Cinnamon Apple Oatmeal With Greek Yogurt

Ingredients

  • Rolled oats
  • Low fat milk
  • Diced apple
  • Ground cinnamon
  • Plain Greek yogurt
  • Chopped walnuts
  • Honey

Lunch

Herb Baked Chicken With Quinoa Pilaf

Ingredients

  • Chicken breast
  • Quinoa
  • Carrots
  • Green peas
  • Garlic
  • Parsley
  • Lemon juice
  • Low sodium vegetable broth
  • Olive oil

Dinner

Dill Salmon With Sweet Potato Mash And Green Beans

Ingredients

  • Salmon fillet
  • Fresh dill
  • Lemon slices
  • Sweet potatoes
  • Plain yogurt
  • Green beans
  • Olive oil
  • Black pepper

Day 2

Tuesday

Protein and fiber balance

Breakfast

Spinach Tomato Egg Scramble With Whole Grain Toast

Ingredients

  • Eggs
  • Fresh spinach
  • Diced tomatoes
  • Onion
  • Olive oil
  • Whole grain bread
  • Avocado slices

Lunch

Turkey Vegetable Soup With Barley

Ingredients

  • Lean turkey pieces
  • Pearl barley
  • Celery
  • Carrots
  • Zucchini
  • Onion
  • Garlic
  • Low sodium broth
  • Thyme

Dinner

Beef And Broccoli Stir Fry With Brown Rice

Ingredients

  • Lean beef strips
  • Broccoli florets
  • Bell peppers
  • Ginger
  • Garlic
  • Low sodium soy sauce
  • Brown rice
  • Sesame oil

Day 3

Wednesday

Mediterranean inspired day

Breakfast

Berry Chia Yogurt Parfait

Ingredients

  • Plain yogurt
  • Chia seeds
  • Strawberries
  • Blueberries
  • Low sugar granola
  • Ground flaxseed

Lunch

Lentil Spinach Stew With Garden Salad

Ingredients

  • Green lentils
  • Fresh spinach
  • Crushed tomatoes
  • Carrots
  • Onion
  • Garlic
  • Cumin
  • Olive oil
  • Mixed greens

Dinner

Lemon Garlic Cod With Roasted Vegetables

Ingredients

  • Cod fillet
  • Lemon juice
  • Garlic
  • Zucchini
  • Carrots
  • Cauliflower
  • Olive oil
  • Oregano

Day 4

Thursday

Comfort meals with smart carbs

Breakfast

Banana Peanut Butter Overnight Oats

Ingredients

  • Rolled oats
  • Low fat milk
  • Banana
  • Natural peanut butter
  • Chia seeds
  • Ground cinnamon

Lunch

Chicken Shawarma Bowl

Ingredients

  • Chicken thigh trimmed
  • Brown rice
  • Cucumber
  • Tomatoes
  • Romaine lettuce
  • Chickpeas
  • Plain yogurt
  • Lemon tahini dressing

Dinner

Vegetable Lasagna With Cottage Cheese

Ingredients

  • Whole wheat lasagna sheets
  • Cottage cheese
  • Spinach
  • Mushrooms
  • Marinara sauce
  • Mozzarella
  • Onion
  • Garlic

Day 5

Friday

End of week family favorites

Breakfast

Whole Wheat Pancakes With Fruit Compote

Ingredients

  • Whole wheat flour
  • Eggs
  • Low fat milk
  • Baking powder
  • Vanilla extract
  • Strawberries
  • Blueberries
  • Maple drizzle

Lunch

Tuna Salad Stuffed Whole Wheat Pita

Ingredients

  • Tuna in water
  • Plain Greek yogurt
  • Celery
  • Red onion
  • Fresh dill
  • Lemon juice
  • Whole wheat pita
  • Lettuce

Dinner

Light Chicken And Vegetable Biryani

Ingredients

  • Basmati and brown rice blend
  • Chicken breast
  • Onion
  • Tomatoes
  • Green peas
  • Carrots
  • Turmeric
  • Cumin
  • Low sodium broth

Day 6

Saturday

Weekend social menu

Breakfast

Veggie Frittata With Roasted Potatoes

Ingredients

  • Eggs
  • Bell peppers
  • Spinach
  • Mushrooms
  • Onion
  • Olive oil
  • Baby potatoes
  • Paprika

Lunch

Grilled Tilapia Tacos

Ingredients

  • Tilapia fillets
  • Corn tortillas
  • Cabbage slaw
  • Yogurt lime sauce
  • Fresh cilantro
  • Diced tomatoes
  • Avocado

Dinner

Beef Meatballs In Tomato Basil Sauce With Polenta

Ingredients

  • Lean ground beef
  • Rolled oats
  • Egg
  • Garlic
  • Parsley
  • Tomato basil sauce
  • Cornmeal
  • Parmesan

Day 7

Sunday

Gentle finish and reset

Breakfast

Date Almond Porridge

Ingredients

  • Steel cut oats
  • Low fat milk
  • Chopped dates
  • Sliced almonds
  • Cardamom
  • Cinnamon

Lunch

Roast Chicken With Herbed Couscous And Carrots

Ingredients

  • Skinless chicken pieces
  • Olive oil
  • Rosemary
  • Garlic
  • Whole wheat couscous
  • Carrots
  • Green peas
  • Parsley

Dinner

Vegetable Chickpea Curry With Brown Rice

Ingredients

  • Chickpeas
  • Cauliflower
  • Potatoes
  • Spinach
  • Light coconut milk
  • Onion
  • Garlic
  • Ginger
  • Curry powder
  • Brown rice

Need Dietary Adjustments For A Loved One

We can tailor this menu for diabetic goals, low sodium needs, texture modified meals, and ingredient exclusions.

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