Meal Plan #01
Take the guesswork out of dinner for next week! Here’s a full meal plan with recipes, breakfast, lunch, snack ideas, and a printable grocery list.
Most of these meals come together with fewer than 5 ingredients because weeknight dinners don’t need to be complicated!
I focus on keeping things balanced by making sure every plate has the essentials: protein, carbs, healthy fats, and colorful veggies. It’s a simple formula that keeps meals satisfying, nourishing, and easy to throw together, even on busy nights.
7 Day Dinner Plan
MONDAY
Feta Bake with Shrimp & Veggies
I'm using my Chicken Sausage recipe, but swapping Shrimp for the protein.
TUESDAY
Greek Meatballs, Potatoes, Veggies & Tzatziki
For the meatballs I'm doing this Greek Turkey Meatball recipe. I love Aldi's spinach parm Tzatziki dip.
WEDNESDAY
Salmon, Rice & Mediterranean Vegetables
I have lots of Salmon recipes. In the search bar on the recipes page, type "Salmon" and they will populate.
THURSDAY
Flatbread Pepperoni Pizza
Pizza is always a favorite in our household! We're doing pepperoni this week but some favorites are BBQ Chicken & Buffalo Chicken.
FRIDAY
Salmon Burger, French Fries & Side Salad
Morey's Seafood salmon burger from BJ's Wholesale Club. Kinder's french fries & salad kit from Aldi. An easy, late night dinner since Teddy started basketball!
SATURDAY
Shrimp Caesar Wraps
I have an amazing Shrimp Caesar Wrap recipe. I'm keeping this one simple by using a Caesar salad kit & Bolthouse Caesar for dressing!
SUNDAY
Chicken Egg Rolls with Side Salad
These Aldi egg rolls make for a quick, easy dinner. Pair with sweet & sour sauce and a side salad. Here's an Air Fryer Chicken Egg Rolls recipe.
BREAKFAST
Protein Shake & Avocado Toast
One of my favorite protein powders is the unflavored UP2U Protein Powder. You can use code UP2URACHEL for 15% off on Amazon.
I'm using Aldi's Seedtastic Bread (similar to Dave's Killer Bread) with everything but the bagel seasoning
LUNCH IDEAS
SNACK IDEAS
Aloha bar (use this link for 20% off)
Greek yogurt + PBfit + apple
Hard-boiled eggs + pear
Hi, I’m Rachel Simson, Registered Dietitian and owner of Buffalo Dietitian!
I’ve helped hundreds of individuals and women build better relationships with food and make nutrition feel doable again!
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