Your 14-Day Healthy Meal Plan

“Before taking time to meal prep, be realistic about your week. The best healthy meal plans are ones that work with your schedule and overall lifestyle,” Stewart says. “Use already-created meal plans like this one as a guide, and feel free to sprinkle in other family-favorite recipes, repeat meals throughout the week or take advantage of quality frozen foods for those extra busy days.”

We’ve included ideas for breakfasts, lunches, dinners, and snacks as part of this two-week healthy meal plan that have been selected with an eye on nutrition, of course. Each day’s three meals and one snack offer about:

• 1,500 calories
• Less than 2,000 milligrams of sodium
• A good mix of fat, protein, and carbohydrates
• Enough fiber to help you feel full and promote gut health
• Plenty of variety to keep your taste buds happy and your vitamin and mineral needs covered

Plus we’re sharing time-saving and prep-ahead tips to help you make the most of your ingredients and schedule.

These Make-Ahead Salad Recipes Make It Simple (and Delicious) to Go Green

Week 1: Monday

Healthy Meal Plan Tips:

• Prepare the Picnic Taco Jars over the weekend
• Assemble the lasagna through Step 4 on Sunday night

Breakfast: Omelet For One

Lunch: Picnic Taco Jars

Snack: Carrot Cake Smoothies

Dinner: Mile-High Meatless Lasagna Pie

Week 1: Tuesday

Healthy Meal Plan Tips:

• Bake and freeze the egg bakes up to 1 month in advance
• Toss extra veggies from lunch into the 20-minute dinner recipe

Breakfast: Sausage and Potato Mini Egg Bakes

Lunch: Cilantro-Lime Pasta Salad

Snack: Protein-Packed Smoothies

Dinner: Peanut Sauced Veggies and Noodles

Week 1: Wednesday

Healthy Meal Plan Tips:

• Build your grain bowl lunch the night before, then refrigerate until lunch
• Use store-bought rotisserie chicken instead of pork for dinner and in the lunch recipe to make both meals even speedier

Breakfast: Avocado, Prosciutto, and Egg Sandwiches

Lunch: Orzo Chicken Salad with Avocado-Lime Dressing

Snack: Sweet Honey-Ginger Beet and Mango Smoothies

Dinner: Greek Seasoned Pork with Lemon Couscous

Week 1: Thursday

Healthy Meal Plan Tips:

• Make the apple compote the night before, then refrigerate until breakfast (or use fresh diced apples instead)
• Roast the nuts any time earlier in the week

Breakfast: Toasted Bagels with Apple Breakfast Compote

Lunch: Mediterranean Orzo Skillet

Snack: Paleo Rosemary Roasted Nuts

Dinner: Thai Green Seafood Curry

Week 1: Friday

Healthy Meal Plan Tips:

• Top your oats with a jammy egg or diced hard-boiled egg instead, if desired
• Shake together the salad dressing for lunch the night before

Breakfast: Oatmeal with Sunny-Side Up Eggs, Avocado, Cheddar, and Chives

Lunch: Power Kale Salad

Snack: Caprese Bruschetta

Dinner: Pork, Ginger, and Delicata Stir-Fry

Week 1: Saturday

Healthy Meal Plan Tips:

• Use canned pumpkin instead of mashed sweet potato in the waffle recipe to save time
• Make the pasta salad after you enjoy breakfast (it gets better as it sets a bit!) for a quick-fix lunch

Breakfast: Sweet Potato Waffles

Lunch: Greek Spinach-Pasta Salad with Feta and Beans

Snack: 1 cup Banana Ice Cream

Dinner: Three Bean Enchiladas

Week 1: Sunday

Healthy Meal Plan Tips:

• Make a batch and a half, or 9, of the tostadas for lunch (1 ½ cans black beans) then use the rest of the beans in the healthy chocolate dessert recipe
• Serve the burgers tucked inside store-bought pitas, if desired

Breakfast: Honey-Lemon Cottage Cheese Pancakes

Lunch: Black Bean Chipotle Tostadas

Snack: Fudgy Black Bean Brownies

Dinner: Greek Feta Burgers

Week 2: Monday

Healthy Meal Plan Tips:

• Prepare the oats and energy bites the night before
• Use any variety of store-bought frozen ravioli and your soup lunch can be on the table in 20 minutes

Breakfast: Orange-Honey Overnight Oats

Lunch: Mushroom and Beef Ravioli Soup

Snack: No-Bake Energy Bites

Dinner: Sausage-Stuffed Delicata Squash

Week 2: Tuesday

Healthy Meal Plan Tips:

• Build the grain salad lunch and start the slow cooker breakfast recipe just before you go to bed the night before
• Make a double batch of quinoa to use at lunch and instead of farro for dinner

Breakfast: Six-Grain Slow Cooker Porridge

Lunch: Turkey-Quinoa Salad

Snack: Low-Sugar Chocolate Chip Zucchini Muffins

Dinner: Roasted Salmon and Farro Bowls

Week 2: Wednesday

Healthy Meal Plan Tips:

• Create freezable smoothie packs in advance with the blended ingredients for breakfast (except for the coconut milk) to save time
• Prepare the granola bars up to 3 days in advance

Breakfast: Tropical Fruit Smoothie Bowls

Lunch: Grain and Veggie Bowls

Snack: Chocolate-Peanut Butter Granola Bar

Dinner: Pork Chops, Apples, and Greens

Week 2: Thursday

Healthy Meal Plan Tips:

• Toss any extra spinach from the breakfast bites into the Indian-inspired vegetarian dinner
• Cook the bacon for the egg bites and pizzas the night before, then refrigerate until breakfast and snack time

Breakfast: 2 Bacon-Spinach Egg Bites

Lunch: Burrito Bowls

Snack: Arugula BLT Pizzas

Dinner: Chickpea Tikka Masala

Week 2: Friday

Healthy Meal Plan Tips:

• Use any fruit you have handy in the breakfast panini
• Use microwave rice and leftover vegetables for lunch, or prepare both the night before and refrigerate until it’s time to build your bowl

Breakfast: Apple and Almond Butter Panini

Lunch: Roasted Butternut Squash Burrito Bowls

Snack: Confetti Peanut Butter Munchies

Dinner: I-Made-it-Myself Pizza

Week 2: Saturday

Healthy Meal Plan Tips:

• Prep a big batch of breakfast burritos, then instead of air-frying the extras, wrap in plastic wrap and freeze for up to 3 months
• Mix up the chia pudding the night before

Breakfast: Air-Fryer Breakfast Burritos

Lunch: Turkey Meatball Grinder

Snack: Chia Pudding

Dinner: Fish with Crispy Bread Crumbs, Spinach, and Onions

Week 2: Sunday

Healthy Meal Plan Tips:

• Purchase packets or cups of instant oats to make breakfast a 5-minute meal
• Use up any extra bacon from breakfast by sprinkling it over your soup at lunch

Breakfast: Oatmeal with Peanut Butter, Banana, and Bacon

Lunch: Carrot-Apple Soup with Cheddar Toasts

Snack: Fruit Platter with Maple Mascarpone Dip

Dinner: Herbed Chicken, Orzo, and Zucchini