Meal Plan #03
Being an adult means having to think of what to make for breakfast, lunch, and dinner for the rest of your life… but now you found me! Here’s a full 7 day dinner plan with recipes + breakfast, lunch, snack ideas, and a printable grocery list.
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
Tortellini Bake
This tortellini bake is the perfect family meal. Also great for leftovers or meal prep.
TUESDAY
Air Fryer Bagel Pizza
We’re getting pizza takeout, but this recipe is a family favorite and easy!
WEDNESDAY
Salmon, Broccoli Pasta w/ Cottage Cheese Sauce
This creamy cottage cheese sauce is literally the best sauce I have ever had! I use Barilla protein pasta, frozen broccoli, & oven baked salmon.
THURSDAY
Chicken Caesar Salad with Fries
Sliced chicken tenders in air fryer (pepper, garlic powder, paprika), caesar salad kit (only using half the dressing), slice potato in fry shape & using kinders garlic & herb, then air fry them.
FRIDAY
Steak, Quinoa + Brown Rice, & Asparagus
Steak seasoned with McCormicks steak seasoning, grilled on Blackstone grill with Asparagus (olive oil, pepper), 90 sec quinoa & brown rice blend from Aldi.
SATURDAY
Buffalo Chicken, Sweet Potatoes & Broccoli
Rotisserie chicken with bolthouse farms blue cheese sweet baby ray’s buffalo sauce. Diced sweet potatoes & broccoli (olive oil, pepper) and bake in oven.
SUNDAY
Chicken Caprese Panini
Using leftover rotisserie chicken, this chicken caprese panini is perfect for a quick lunch or a casual dinner.
BREAKFAST
3 Minute Breakfast
410 calories, 8g fat, 53g carbs, 13g fiber, 35g protein
Protein Smoothie
1 cup unsweetened almond milk
1 cup frozen berries
1 scoop Optimum Nutrition gold standard natural
Peanut Butter Oatmeal
1 tbsp. PB Fit powder
1⁄2 cup dry oats
LUNCH IDEAS
SNACK IDEAS
Aloha bar (use this link for 20% off)
Greek Yogurt & Grapes
Coconut Chia Cereal
DESSERT
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!
Follow me for more healthy recipes & nutrition tips!
