Sample Weekly Meal Plan

This sample plan covers breakfast, lunch and dinner for five weekdays using recipes from this site. It is written for two people, and several dinners make enough for the next day’s lunch, so you cook once and eat twice. Use it as it is, or as a starting point and swap in recipes you like better.

Weekend prep (about 1 hour)

  • Cook about 2 cups of uncooked rice. Use some with Monday’s curry and save 3 cups, refrigerated, for Thursday’s fried rice.
  • Wash and dry the kale and fresh herbs (see how to prep vegetables for the week).
  • Mix five jars of overnight oats, or set them up two or three at a time, since they soften the longer they sit.

The plan

DayBreakfastLunchDinner
MondayOvernight oatsKale and apple salad (made Sunday night)Spinach and chickpea curry with rice
TuesdayOvernight oatsLeftover curry and riceSheet-pan salmon with green beans
WednesdayOvernight oatsLeftover salmon and green beans with riceQuinoa stuffed peppers
ThursdayOvernight oatsLeftover stuffed peppersVegetable fried rice with eggs
FridayOvernight oatsAvocado toast (a quick lunch at home, or pack any leftovers)Black bean and corn quesadillas

Check each recipe card for full amounts and method. Recipe cards on this site have a servings control, so you can scale ingredients up or down for your household.

Shopping list for the week

Combined from all the recipes above as written (curry, salmon, stuffed peppers and quesadillas serve 4; fried rice and avocado toast serve 2; oats are 5 single portions). Check your cupboard before you shop; you probably have many of the staples already.

Fresh produce

  • 2 onions (1 large, 1 small)
  • 1 head of garlic (about 9 cloves needed)
  • Small piece of fresh ginger
  • 1 green chili
  • 5 bell peppers (4 large for stuffing, plus 1 red)
  • 1 bunch green onions (about 5)
  • 1 large bunch kale (about 8 oz / 225 g)
  • 5 oz (140 g) baby spinach
  • 1 lb (450 g) green beans
  • 1 large crisp apple
  • 2 to 3 lemons
  • 2 limes
  • 2 avocados (1 large ripe one for the toast)
  • Fresh cilantro
  • Fresh dill or parsley
  • 2 1/2 cups berries (fresh or frozen)

Protein and dairy

  • 4 salmon fillets (5 to 6 oz each)
  • 5 large eggs
  • 2 1/2 cups milk (or unsweetened plant milk)
  • 1 1/4 cups plain yogurt
  • 2 tbsp butter
  • 1/4 cup shaved Parmesan
  • 2 1/2 cups shredded Monterey Jack or cheddar

Grains and bread

  • About 2 cups uncooked rice
  • 3/4 cup quinoa
  • 2 1/2 cups rolled oats
  • 4 large (10-inch) flour or whole-wheat tortillas
  • 2 thick slices whole-grain or sourdough bread

Cans and jars

  • 2 cans (15 oz) chickpeas
  • 2 cans (15 oz) black beans
  • 1 can (14 oz) crushed tomatoes
  • 1 can (14 oz) diced tomatoes
  • About 2 cups vegetable broth
  • Salsa
  • Dijon mustard
  • Soy sauce or tamari

Frozen

  • About 2 cups corn kernels
  • 1 cup peas and carrots

Pantry staples

  • Olive oil and a neutral oil
  • Toasted sesame oil
  • Maple syrup or honey
  • Chia seeds (5 tbsp)
  • 1/2 cup walnuts
  • 1/4 cup dried cranberries
  • Ground cumin, ground coriander, turmeric, garam masala, smoked paprika
  • Fine sea salt and black pepper