06/09/2026
Day Breakfast AM Snack Lunch PM Snack Dinner Dessert
Monday Peach Cobbler Oatmeal Apple & Cheddar Cheese Turkey Bacon Avocado Sandwich Greek Yogurt & Cinnamon Tuscan Chicken Pasta Strawberry Cheesecake Cottage Bowl
Tuesday Cottage Cheese Berry Toast Hard-Boiled Egg & Cucumber Chicken Greek Wrap Almonds & Strawberries Steak Tips & Roasted Sweet Potatoes Chocolate Peanut Butter Yogurt Swirl
Wednesday Apple Cinnamon Bran Bowl Cottage Cheese & Blueberries Ham & Cheddar Apple Melt Turkey Roll-Ups Honey Mustard Chicken Sheet Pan Dinner Cinnamon Apple Crisp Cup
Thursday Almond Butter Banana Waffle Sandwich Pear & Walnuts Chicken Caesar Salad Bowl Mini Caprese Cup Parmesan Crusted Cod & Broccoli Blueberry Almond Ricotta Bowl
Friday Spinach Feta Egg Wrap Celery & Peanut Butter Ground Turkey Taco Bowl Greek Yogurt & Flaxseed White Chicken Chili Orange Cream Protein Cup
Saturday Strawberry Almond Yogurt Bowl Orange & Pumpkin Seeds Chicken Pesto Mozzarella Sandwich Cottage Cheese & Tomato Bowl Apple Cinnamon Pork Chops Frozen Banana Yogurt Bites
Sunday Cinnamon Oat Pancakes Peanut Butter Banana Bites Roast Beef & Provolone Sandwich Cheese Cubes & Bell Peppers Chicken Alfredo Broccoli Bake Chocolate Chia Berry Cup
🍳 BREAKFAST RECIPES
Monday: Peach Cobbler Oatmeal
Ingredients
• ½ cup rolled oats
• 1 cup water
• ½ peach, diced
• 1 tbsp pecans
• Cinnamon
Directions
Cook oats. Stir in peaches and cinnamon. Top with pecans.
Nutrition
310 calories | 30g carbs | 10g protein | 6g fiber
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Tuesday: Cottage Cheese Berry Toast
Ingredients
• 2 slices sprouted bread
• ½ cup cottage cheese
• ¼ cup mixed berries
Directions
Toast bread and top with cottage cheese and berries.
Nutrition
320 calories | 28g carbs | 18g protein | 6g fiber
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Wednesday: Apple Cinnamon Bran Bowl
Ingredients
• 1 cup bran cereal
• 1 cup unsweetened almond milk
• ½ apple diced
• Cinnamon
Nutrition
300 calories | 30g carbs | 12g protein | 10g fiber
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Thursday: Almond Butter Banana Waffle Sandwich
Ingredients
• 2 mini whole-grain waffles
• 1 tbsp almond butter
• Thin banana slices
Nutrition
340 calories | 30g carbs | 12g protein | 6g fiber
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Friday: Spinach Feta Egg Wrap
Ingredients
• 2 eggs
• 1 cup spinach
• 1 tbsp feta
• Small whole-wheat tortilla
Nutrition
330 calories | 20g carbs | 22g protein | 5g fiber
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Saturday: Strawberry Almond Yogurt Bowl
Ingredients
• ¾ cup Greek yogurt
• ½ cup strawberries
• 1 tbsp sliced almonds
Nutrition
250 calories | 15g carbs | 20g protein | 4g fiber
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Sunday: Cinnamon Oat Pancakes
Ingredients
• ½ cup oats
• 1 egg
• Cinnamon
• Splash milk
Directions
Blend ingredients and cook as pancakes.
Nutrition
300 calories | 24g carbs | 16g protein | 5g fiber
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🥪 LUNCH RECIPES
Monday: Turkey Bacon Avocado Sandwich
Ingredients
• 2 slices sprouted bread
• 4 oz turkey
• 2 slices turkey bacon
• ¼ avocado
• Lettuce & tomato
Nutrition
420 calories | 28g carbs | 32g protein
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Tuesday: Chicken Greek Wrap
Ingredients
• Whole-grain wrap
• 4 oz grilled chicken
• Cucumber
• Tomato
• 1 tbsp feta
• 2 tbsp tzatziki
Nutrition
430 calories | 30g carbs | 35g protein
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Wednesday: Ham & Cheddar Apple Melt
Ingredients
• Seeded bread
• Lean ham
• Sharp cheddar
• Thin apple slices
Nutrition
400 calories | 30g carbs | 28g protein
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Thursday: Chicken Caesar Salad Bowl
Ingredients
• 4 oz grilled chicken
• Romaine lettuce
• Parmesan
• Light Caesar dressing
Nutrition
390 calories | 12g carbs | 35g protein
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Friday: Ground Turkey Taco Bowl
Ingredients
• 4 oz lean turkey
• Lettuce
• Tomatoes
• Salsa
• ¼ avocado
• ¼ cup black beans
Nutrition
420 calories | 25g carbs | 32g protein
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Saturday: Chicken Pesto Mozzarella Sandwich
Ingredients
• Sprouted bread
• 4 oz chicken
• Fresh mozzarella
• 1 tsp pesto
• Spinach
Nutrition
450 calories | 28g carbs | 35g protein
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Sunday: Roast Beef & Provolone Sandwich
Ingredients
• Sprouted bread
• Roast beef
• Provolone cheese
• Lettuce
• Mustard
Nutrition
420 calories | 28g carbs | 32g protein
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🍽️ DINNER RECIPES
Monday: Tuscan Chicken Pasta
Ingredients
• 1 cup protein pasta
• 5 oz chicken breast
• 1 cup spinach
• Cherry tomatoes
• 1 tbsp parmesan
Nutrition
500 calories | 38g carbs | 40g protein
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Tuesday: Steak Tips & Roasted Sweet Potatoes
Ingredients
• 5 oz steak tips
• 1 small sweet potato
• Green beans
• Olive oil
Nutrition
520 calories | 32g carbs | 40g protein
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Wednesday: Honey Mustard Chicken Sheet Pan Dinner
Ingredients
• 5 oz chicken
• Brussels sprouts
• Carrots
• 1 tsp Dijon mustard
• ½ tsp honey
Nutrition
480 calories | 25g carbs | 38g protein
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Thursday: Parmesan Crusted Cod & Broccoli
Ingredients
• 5 oz cod
• 1 tbsp parmesan
• 1½ cups broccoli
• Lemon
Nutrition
450 calories | 12g carbs | 40g protein
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Friday: White Chicken Chili
Ingredients
• Chicken breast
• White beans
• Onion
• Green chilies
• Chicken broth
Nutrition
450 calories | 25g carbs | 38g protein
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Saturday: Apple Cinnamon Pork Chops
Ingredients
• 5 oz pork chop
• ½ apple diced
• Green beans
• Cinnamon
Nutrition
490 calories | 22g carbs | 40g protein
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Sunday: Chicken Alfredo Broccoli Bake
Ingredients
• 5 oz chicken
• 1 cup protein pasta
• Broccoli
• ¼ cup Greek yogurt
• Parmesan
Nutrition
510 calories | 35g carbs | 42g protein
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🍰 DESSERT RECIPES
Dessert Ingredients Calories Protein
Strawberry Cheesecake Cottage Bowl Cottage cheese, strawberries, vanilla 180 15g
Chocolate PB Yogurt Swirl Greek yogurt, cocoa, peanut butter 190 16g
Cinnamon Apple Crisp Cup Apple, walnuts, cinnamon 190 3g
Blueberry Almond Ricotta Bowl Ricotta, blueberries, almonds 210 11g
Orange Cream Protein Cup Greek yogurt, orange, vanilla 170 15g
Frozen Banana Yogurt Bites Banana, Greek yogurt 180 8g
Chocolate Chia Berry Cup Chia seeds, berries, almond milk, cocoa 170 5g
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🥨 SNACKS
Snack Calories Protein
Apple & Cheddar Cheese 180 7g
Greek Yogurt & Cinnamon 140 15g
Hard-Boiled Egg & Cucumber 120 7g
Almonds & Strawberries 180 5g
Cottage Cheese & Blueberries 180 14g
Turkey Roll-Ups 140 18g
Pear & Walnuts 170 3g
Mini Caprese Cup 170 10g
Celery & Peanut Butter 160 5g
Greek Yogurt & Flaxseed 170 16g
Orange & Pumpkin Seeds 180 8g
Cottage Cheese & Tomato Bowl 150 14g
Peanut Butter Banana Bites 180 5g
Cheese Cubes & Bell Peppers 170 8g
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🛒 Budget-Friendly Shopping List
Protein
• 2 dozen eggs
• 4–5 lbs chicken breast
• 1 lb turkey breast slices
• 1 lb lean ground turkey
• 1 lb roast beef
• 1 lb lean steak tips
• 1 lb pork chops
• 1 lb cod
• Greek yogurt (2 large tubs)
• Cottage cheese (2 containers)
• Ricotta cheese
• Feta cheese
• Parmesan cheese
• Provolone cheese
• Cheddar cheese
• Fresh mozzarella
Produce
• Apples (8)
• Bananas (4)
• Peaches (3)
• Strawberries
• Blueberries
• Mixed berries
• Oranges
• Pears
• Avocados
• Tomatoes
• Cherry tomatoes
• Cucumbers
• Bell peppers
• Spinach
• Romaine lettuce
• Broccoli
• Green beans
• Brussels sprouts
• Carrots
• Onions
• Garlic
• Lemons
Grains & Bread
• Rolled oats
• Bran cereal
• Whole-grain waffles
• Whole-wheat tortillas
• Sprouted grain bread
• Seeded bread
• Protein pasta
Pantry
• Almond butter
• Peanut butter
• Walnuts
• Pecans
• Almonds
• Pumpkin seeds
• Chia seeds
• Flaxseed
• Olive oil
• Cinnamon
• Vanilla extract
• Cocoa powder
• White beans
• Black beans
• Chicken broth
• Dijon mustard
• Honey
• Tzatziki sauce
• Pesto
Estimated Daily Nutrition Average
• Calories: 1,700–1,850
• Protein: 110–130g
• Carbohydrates: 100–130g
• Fiber: 25–35g
This plan reuses ingredients throughout the week to keep grocery costs down while still giving you variety and flavorful meals.
