Every week is a new and unique challenge, and it’s incredibly important to plan your meals around your life and your schedule (instead of planning your week around your meals). This is one of the best parts of cooking for one or two—you can craft a meal plan based solely on what you want and need! We gave you tips on making your own plan, but here we’ve made a collection of plans for you. Each plan includes tips on what to prep on Sunday. We’ve included options for every meal of the week, so be sure to skip buying ingredients for the meals you’ll instead be eating out.
We all have these weeks—a million meetings, maybe a big project deadline or a late-night event that threatens to throw everything out of whack. These are the weeks when a solid meal plan, with a lot of recipes that can be prepped in advance, will be your saving grace. Premade salads, simple snacks, and wholesome dinners are on the menu this week, with some fun weekend recipes to treat yourself.
•Bake a batch of Blueberry, Flax, and Cardamom Muffins.
•Make the Rosemary-Apricot “Jam”.
•Make Pumpkin Seed Clusters for snacking all week long.
•Make the Bulgur Salad with Cucumber and Tomatoes and the Light and Lemony Chicken Salad.
•Make the Roasted Cherry Tomatoes.
•Make the Apple and Chicken Curry.
•Make the pesto for Hearty Greens Pesto Pasta.
•Make the Rosemary-Roasted Vegetables with Manchego Cheese and Serrano Ham.
•Make the Chocolate Citrus Ricotta Pot.
BREAKFAST
Blueberry, Flax, and Cardamom Muffins
LUNCH
Light and Lemony Chicken Salad
SNACK
DINNER
BREAKFAST
Bagel with Rosemary-Apricot “Jam” (You’ll use the other half of this bagel on Thursday.)
LUNCH
Bulgur Salad with Cucumber and Tomatoes
SNACK
DINNER
DESSERT
BREAKFAST
Blueberry, Flax, and Cardamom Muffins
LUNCH
SNACK
DINNER
Rosemary-Roasted Vegetables with Manchego Cheese and Serrano Ham
BREAKFAST
Bagel with Rosemary-Apricot “Jam”
LUNCH
Light and Lemony Chicken Salad
SNACK
DINNER
DESSERT
BREAKFAST
Blueberry, Flax, and Cardamom Muffins
LUNCH
Bulgur Salad with Cucumber and Tomatoes
SNACK
DINNER
Udon Soup with Broccoli, Tofu, and Ginger
BREAKFAST
LUNCH
SNACK
DINNER
Broiled Steak and Smashed Potatoes
BREAKFAST
Steak and Eggs with Watermelon Chimichurri
LUNCH
Goat Cheese and Sesame Tartine
SNACK
Ricotta, Lemon, and Basil Stuffed Cherry Tomatoes
DINNER
Orange Chicken and Broccoli Stir-Fry
The goal for this week isn’t to diet or eat reduced calories—it’s to power your body with lots of protein and complex carbohydrates so you can go for runs, climb that mountain, or hold your pose longer in yoga. Whatever your fitness goal is, this meal plan is here to support it.
•Make smoothie bags.
•Chop vegetables for Waldorf Chicken Salad Cups and Thai Beef Salad with Mint.
•Cook chicken for Waldorf Chicken Salad Cups.
•Make Harvest Chicken Salad.
•Make Honey Black Pepper Snack Mix.
BREAKFAST
LUNCH
SNACK
DINNER
BREAKFAST
LUNCH
SNACK
DINNER
BREAKFAST
LUNCH
Asparagus, Tuna, and Chickpea Salad
SNACK
DINNER
Orange Chicken and Broccoli Stir-Fry
BREAKFAST
LUNCH
SNACK
DINNER
Broiled Lamb with Charred Asparagus and Leeks
BREAKFAST
LUNCH
Asparagus, Tuna, and Chickpea Salad
SNACK
Veggies with Green Goddess Dip
DINNER
Maple, Bourbon, and Mustard–Glazed Salmon with Slaw
BREAKFAST
LUNCH
SNACK
DINNER
BREAKFAST
LUNCH
Maple, Bourbon, and Mustard–Glazed Salmon with Slaw
SNACK
Veggies with Green Goddess Dip
DINNER
Maybe you attended a bachelorette party last weekend or finally bought that pair of shoes. It doesn’t matter why you want to save a little cash this week; we’re here with some inexpensive but delicious options. When saving cash is the name of the game, repeat ingredients often so you can buy large packs and pay less per pound. This week, you’ll get a lot of your protein from eggs, chicken, and beans—our favorite low-cost protein superstars.
•Make a large batch of oatmeal.
•Cook brown rice for Crispy Garlic Fried Rice.
•Cook chicken breasts for Buffalo Chicken Sandwich, Thai Chicken Sandwich, and Waldorf Chicken Salad Cups.
•Make Black Bean Dip.
•Make pesto for Hearty Greens Pesto Pasta.
•Cook wheat berries for Spring Faux Risotto.
•Bake a batch of Spicy Peanut Butter Cookies for desserts.
BREAKFAST
Oatmeal with Brown Sugar Pineapple Swirl
LUNCH
SNACK
DINNER
DESSERT
BREAKFAST
LUNCH
SNACK
DINNER
BREAKFAST
Oatmeal with Brown Sugar Pineapple Swirl
LUNCH
SNACK
DINNER
DESSERT
BREAKFAST
LUNCH
SNACK
DINNER
BREAKFAST
Oatmeal with Brown Sugar Pineapple Swirl
LUNCH
SNACK
DINNER
Chicken Breasts Stuffed with Cilantro and Walnuts
DESSERT
BREAKFAST
LUNCH
SNACK
Steamed Broccoli with Miso Peanut Butter Dip
DINNER
BREAKFAST
LUNCH
SNACK
Steamed Broccoli with Miso Peanut Butter Dip
DINNER
Black Bean and Brussels Sprouts Burritos
Some weeks you just want to tie on your apron, pull out your chef’s knife, and really enjoy cooking. This is your meal plan for that week when you have visitors you want to impress, or when you just need to treat yourself with care. You can do some prep on Sunday, but a lot of these recipes are meant to be cooked from start to finish!
•Cook beets for Beets with Goat Cheese and Chermoula and Beet and Dill Hummus.
•Make Ultimate Tuna Salad.
BREAKFAST
Eggs with Crab and Tomato on Toast
LUNCH
Beets with Goat Cheese and Chermoula
SNACK
Caramelized Leek Dip with Asparagus
DINNER
Shaved Asparagus and Lamb Salad
DESSERT
BREAKFAST
LUNCH
SNACK
Sliced veggies and Beet and Dill Hummus
DINNER
Asparagus Soup with Mustard Croutons
BREAKFAST
Blueberry Muffin Breakfast Parfait
LUNCH
SNACK
Caramelized Leek Dip with Asparagus
DINNER
Broiled Lamb with Charred Asparagus and Leeks
DESSERT
BREAKFAST
Eggs with Crab and Tomato on Toast
LUNCH
Goat Cheese and Sesame Tartine
SNACK
Sliced veggies and Beet and Dill Hummus
DINNER
Trout Ratatouille en Papillote
BREAKFAST
Blueberry Muffin Breakfast Parfait
LUNCH
SNACK
Caramelized Leek Dip with Asparagus
DINNER
Lamb Meatball Skewers with Tahini–Goat Cheese Sauce
DESSERT
BREAKFAST
Poached Egg over Asparagus with Mustard Sauce
LUNCH
SNACK
Sliced veggies and Beet and Dill Hummus
DINNER
Pan-Roasted Chicken with Mushroom and Herb Gravy
BREAKFAST
LUNCH
Asparagus, Tuna, and Chickpea Salad
SNACK
DINNER
Do you ever just feel bloated and sluggish? Maybe last week involved a few too many beers and appetizers? We love this plan to detox your body and reinfuse it with lots of great nutrients. This week isn’t about losing weight; it’s about feeling refreshed and fueled by your diet. This week’s recipes include lots of water-based foods to reduce the sodium in your body and very little oil and meat.
•Make Walnut Slaw with Cilantro.
•Make Quick Fridge Pickles.
•Make Chocolate-Dipped Grapefruit.
•Slice the vegetables for the Spicy Watermelon Salad, Creamy Vegetable Soup, and Seared Steak and Roasted Veggie Bowl.
•Slice the watermelon and cucumber for the Spicy Cool Mini Watermelon Skewers.
•Make smoothie bags for the week’s smoothies.
BREAKFAST
LUNCH
SNACK
DINNER
Udon Soup with Broccoli, Tofu, and Ginger
BREAKFAST
Gingered Winter Greens Smoothie
LUNCH
SNACK
DINNER
BREAKFAST
LUNCH
SNACK
Spicy Cool Mini Watermelon Skewers
DINNER
Salmon Cakes with Horseradish Sauce
BREAKFAST
LUNCH
SNACK
DINNER
BREAKFAST
LUNCH
SNACK
DINNER
BREAKFAST
LUNCH
SNACK
Spicy Cool Mini Watermelon Skewers
DINNER
Seared Steak and Roasted Veggie Bowl
BREAKFAST
LUNCH
Spinach Salad with Pomegranate, Lentils, and Pistachios
SNACK
DINNER
Trout Ratatouille en Papillote
Even if you don’t regularly follow a vegan diet, occasionally eliminating animal products from your diet can have amazing benefits for your skin, hair, and waistline. By shifting your focus from meats and cheeses to fruits and vegetables, you’ll find a whole new world of flavors and cooking styles.
•Make the Homemade Granola.
•Make the Ramen in a Jar.
•Make the Baba Ghanoush.
•Make the Bulgur Salad with Cucumber and Tomatoes.
•Cook the wheat berries for the Spring Faux Risotto.
•Chop the vegetables for the Cashew and Pepper Stir-Fry, Fennel, Carrot, and Tarragon Salad, Spicy Cool Mini Watermelon Skewers, and Strawberry-Avocado Scallion Salsa.
•Freeze bananas for Frozen Banana and Peanut Butter Ice Cream.
BREAKFAST
LUNCH
SNACK
DINNER
BREAKFAST
Butternut-Maple Amaranth Porridge
LUNCH
Bulgur Salad with Cucumber and Tomatoes
SNACK
Chips with Strawberry-Avocado Scallion Salsa
DINNER
DESSERT
Frozen Banana and Peanut Butter Ice Cream
BREAKFAST
LUNCH
SNACK
DINNER
BREAKFAST
LUNCH
Bulgur Salad with Cucumber and Tomatoes
SNACK
Spicy Cool Mini Watermelon Skewers
DINNER
DESSERT
Frozen Banana and Peanut Butter Ice Cream
BREAKFAST
LUNCH
Fennel, Carrot, and Tarragon Salad
SNACK
Chips with Strawberry-Avocado Scallion Salsa
DINNER
BREAKFAST
Butternut-Maple Amaranth Porridge
LUNCH
Jicama Orange Salad with Scallion and Radish
SNACK
Steamed Broccoli with Miso Peanut Butter Dip
DINNER
BREAKFAST
LUNCH
SNACK
Spiced Sweet Potato Fries with Creamy Avocado Dip
DINNER
From March through June (approximately, depending on where you live), the farmers’ markets are full of delicate spring produce with the perfect light flavors for both the weather and prepping for bikini season. In the spring, enjoy eating perennial favorites like asparagus, radishes, leeks, peas, onions, and more.
•Make the Caramelized Leek Dip.
•Chop the vegetables for Jicama Orange Salad with Scallion and Radish.
•Cook the wheat berries for Spring Faux Risotto.
•Make smoothie bags for Peach-Chard Smoothie.
BREAKFAST
Green Tea French Toast with Mandarin Orange Preserves
LUNCH
Jicama Orange Salad with Scallion and Radish
SNACK
Caramelized Leek Dip with Asparagus
DINNER
BREAKFAST
LUNCH
SNACK
Steamed Broccoli with Miso Peanut Butter Dip
DINNER
Broiled Lamb with Charred Asparagus and Leeks
DESSERT
BREAKFAST
LUNCH
SNACK
Caramelized Leek Dip with Asparagus
DINNER
BREAKFAST
LUNCH
Jicama Orange Salad with Scallion and Radish
SNACK
Steamed Broccoli with Miso Peanut Butter Dip
DINNER
Asparagus Soup with Mustard Croutons
DESSERT
BREAKFAST
LUNCH
SNACK
Caramelized Leek Dip with Asparagus
DINNER
Tuna with Snap Peas and Watermelon Radish
BREAKFAST
Green Tea French Toast with Mandarin Orange Preserves
LUNCH
Asparagus, Tuna, and Chickpea Salad
SNACK
Steamed Broccoli with Miso Peanut Butter Dip
DINNER
Black Bean Burgers over Mexicali Slaw
BRUNCH
Bacon, Egg, and Asparagus Brunch Salad
SNACK
Steamed Broccoli with Miso Peanut Butter Dip
DINNER
Orange Chicken and Broccoli Stir-Fry
Oh, the sweet summertime—fresh fruit and vegetables are in abundance, and the vegetables you love year-round taste even better than usual. This week, we celebrate tomatoes, corn, berries, melons, beets, peppers, green beans, eggplant, and more.
•Make Blueberry, Flax, and Cardamom Muffins.
•Make Bulgur Salad with Cucumber and Tomatoes.
•Make Blackberry-Corn Salsa.
•Make Roasted Cherry Tomatoes.
•Chop vegetables for Pork Lettuce Wraps, Spicy Watermelon Salad, Seared Steak and Roasted Veggie Bowl, and Cashew and Pepper Stir-Fry.
•Make Honey Lime Cantaloupe Pops.
BREAKFAST
Blueberry, Flax, and Cardamom Muffins
LUNCH
Bulgur Salad with Cucumber and Tomatoes
SNACK
Tortilla chips with Blackberry-Corn Salsa
DINNER
DESSERT
BREAKFAST
Eggs with Crab and Tomato on Toast
LUNCH
SNACK
DINNER
BREAKFAST
Blueberry Muffin Breakfast Parfait
LUNCH
SNACK
Tortilla chips with Blackberry-Corn Salsa
DINNER
DESSERT
BREAKFAST
Blueberry, Flax, and Cardamom Muffins
LUNCH
Bulgur Salad with Cucumber and Tomatoes
SNACK
DINNER
Seared Steak and Roasted Veggie Bowl
BREAKFAST
Eggs with Crab and Tomato on Toast
LUNCH
SNACK
Tortilla chips with Blackberry-Corn Salsa
DINNER
DESSERT
BREAKFAST
Blueberry Muffin Breakfast Parfait
LUNCH
SNACK
Ricotta, Lemon, and Basil Stuffed Cherry Tomatoes
DINNER
BRUNCH
SNACK
Ricotta, Lemon, and Basil Stuffed Cherry Tomatoes
DINNER
Fall is a great, cozy time for delicious, warm food. These recipes are hearty but still healthy, featuring lots of butternut squash, apples, kale, potatoes, Swiss chard, and more.
•Make Sausage, Kale, and Apple Frittata.
•Make Kale Salad with Wild Rice, Grilled Chicken, and Apples.
•Make Tamari-Almond Cauliflower Bites.
•Make smoothie bags for Peach-Chard Smoothies.
•Make Kale Quesadillas.
•Make Pumpkin Seed Clusters.
•Make Apple and Chicken Curry.
•Make Kale Pesto for Kale Pesto Pasta with Meatballs.
•Make Spicy Peanut Butter Cookies.
BREAKFAST
Sausage, Kale, and Apple Frittata
LUNCH
Kale Salad with Wild Rice, Grilled Chicken, and Apples
SNACK
Tamari-Almond Cauliflower Bites
DINNER
Pan-Seared Pork Chops and Spiced Apples
BREAKFAST
LUNCH
SNACK
DINNER
Broiled Steak and Smashed Potatoes
DESSERT
BREAKFAST
Sausage, Kale, and Apple Frittata
LUNCH
Kale Salad with Wild Rice, Grilled Chicken, and Apples
SNACK
Tamari-Almond Cauliflower Bites
DINNER
Apple and Butternut Squash Pasta with Brown Butter–Sage Sauce
BREAKFAST
LUNCH
SNACK
DINNER
DESSERT
BREAKFAST
Sausage, Kale, and Apple Frittata
LUNCH
SNACK
Tamari-Almond Cauliflower Bites
DINNER
Kale Pesto Pasta with Meatballs
BREAKFAST
LUNCH
SNACK
Butternut Squash and Chard Mini Taco Bites
DINNER
BRUNCH
Butternut-Maple Amaranth Porridge
SNACK
Butternut Squash and Chard Mini Taco Bites
DINNER
Pan-Roasted Chicken with Mushroom and Herb Gravy
‘Tis the season for root vegetables and citrus, and we have you covered. Winter is also the perfect time to experiment with hearty soups to keep you warm even when it’s chilly outside. So sit back and enjoy the best grapefruits, oranges, cabbage, pineapple, and leeks of the year.
Hard-cook eggs for Avocado Deviled Eggs.
Chop produce for Jicama Orange Salad with Scallion and Radish.
Make oatmeal for Oatmeal with Brown Sugar Pineapple Swirl.
Make Chocolate-Dipped Grapefruit.
Make Walnut Slaw with Cilantro.
Make Winter Squash Pudding.
BREAKFAST
LUNCH
Jicama Orange Salad with Scallion and Radish
SNACK
DINNER
Cod with Fennel and Pineapple Salsa
DESSERT
BREAKFAST
Oatmeal with Brown Sugar Pineapple Swirl
LUNCH
SNACK
DINNER
BREAKFAST
LUNCH
Orange-Cranberry Turkey Club Lettuce Wrap with Jicama
SNACK
DINNER
Orange Chicken and Broccoli Stir-Fry
BREAKFAST
Oatmeal with Brown Sugar Pineapple Swirl
LUNCH
Jicama Orange Salad with Scallion and Radish
SNACK
DINNER
DESSERT
BREAKFAST
LUNCH
Orange-Cranberry Turkey Club Lettuce Wrap with Jicama
SNACK
DINNER
Cinnamon Chili Rubbed Pork with Raw Sprout Slaw
BREAKFAST
LUNCH
SNACK
DINNER
Maple, Bourbon, and Mustard–Glazed Salmon with Slaw
BRUNCH
Green Tea French Toast with Mandarin Orange Preserves
SNACK
DINNER