Meal Plan #04
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
Quick & Easy Shrimp Pasta
This recipe takes less than 15 min and SO delish! But also, delicious and perfect for a quick weeknight dinner meal.
TUESDAY
Buffalo Chicken Wrap
412 calories & 42g of protein! Josephs lavish pita bread, real good foods chicken nuggets, blue cheese crumbles, 1 cup coleslaw, mix with 1 tbsp. buffalo sauce & 2 tbsp. bolthouse farms blue cheese dressing.
WEDNESDAY
Chicken Sausage, Rice & Roasted Veggies
I had to work late tonight & get a quick run in so babe was in charge of dinner. I tried to make it as easy as possible for him - Al Fresco chicken sausage, 90 sec rice packet, & leftover roasted veggies from lunch meal prep.
THURSDAY
Cheesy Spinach Salmon
Babe’s favorite salmon dish! Paired with a 90 second packet of quinoa & brown rice from Aldi, & roasted asparagus.
FRIDAY
Crock-Pot Chicken Taquitos & Salad Kit
These chicken taquitos are simple yet delicious. Chicken cooked in crock-pot, then added to the air-fryer! Serve with Mexican street corn salad kit.
SATURDAY
Mini Naan Pizzas & Caesar Salad Kit
Take out night, but here’s an easy at home pizza dinner. From Aldi: Mini naan bread, 1 cup pizza sauce, 1 cup shredded mozzarella cheese, turkey pepperoni, ½ cup grated parm, serve with caesar salad kit.
SUNDAY
Creamy Chicken Chili & Red Lobster Rolls
This creamy chicken chili, is a family favorite in our house! Aldi had a box of red lobster biscuits, we served on the side.
BREAKFAST
Copycat Starbucks Spinach, Feta & Egg White Wrap
330 calories, 20g fat, 15g carbs, 13g fiber, 31g protein
LUNCH IDEAS
SNACK IDEAS
Aloha bar (use this link for 20% off)
Turkey pepperoni, string cheese, mini “That’s it.” bar.
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!
