If you’re someone who loves to plan their meals ahead of time, this monthly menu will have instant appeal. From Monday to Friday, we’ve got breakfast, lunch, and dinner all planned out for an entire month—plus weekly suggestions for snacks and desserts!
Week 1:
For week one, we’ve suggested several recipes that will produce enough food for more than one meal. For example, our fruit and nut granola will last over the course of the week (and it can easily be doubled or tripled and stored in the freezer if you feel like eating it over the course of the month.) A vegetarian chili, curried lentil stew, and Thai coconut chicken soup are also included, all of which should produce leftovers that can be enjoyed the following day for lunch or dinner. If you prefer another of our homemade pizza recipes, feel free to substitute it with the pie of your choice.
Try these bonus dessert and snack recipes throughout the week:
Monday
Breakfast: Fruit and Nut Granola + nonfat Greek yogurt + fresh fruit
Lunch: Tuna Salad Wrap
Dinner: Curried Red Lentil-Chickpea Stew with Tomatoes and Spinach
Tuesday:
Breakfast: Fruit and Nut Granola + nonfat Greek yogurt + fresh fruit
Lunch: Curried Red Lentil-Chickpea Stew with Tomatoes and Spinach
Dinner: Tom Kha Gai (Thai Coconut Chicken Soup) + Ginger-Sesame Green Beans
Wednesday:
Breakfast: Fruit and Nut Granola + nonfat Greek yogurt + fresh fruit
Lunch: Tom Kha Gai (Thai Coconut Chicken Soup) + Ginger-Sesame Green Beans (add a handful of crisp lettuce and serve cold)
Dinner: Quick Vegetarian Chili + Perfectly Dressed Green Salad
Thursday:
Breakfast: Fruit and Nut Granola + nonfat Greek yogurt + fresh fruit
Lunch: Quick Vegetarian Chili + baked or steamed sweet potato
Dinner: Five-Ingredient Tomato-Cheese Pizza
Friday:
Breakfast: Basic Omelette with Fresh Herbs + Strawberry fruit salad
Lunch: Five-Ingredient Tomato-Cheese Pizza
Dinner: Take-out/delivery
Week 2:
Smoothies and overnight oats are simple to prepare and portable, making them an ideal menu fixture on busy weekday mornings. Since we’ve included both a Tex-Mex bulgur pilaf and a bulgur salad with beet greens this week, we recommend making the bulgur for both recipes at the same time. Other whole grains, such as barley, farro, and quinoa can be substituted if desired. The Spanish-style potato tortilla pairs well with zippy sides such as broccoli salad or veggies and ranch dip. At the end of the week, treat yourself super-crispy to oven-fried fish sticks with mango salsa—leftovers are delicious warmed up and served with salad greens.
Try these bonus dessert and snack recipes throughout the week:
Monday:
Breakfast: Purple power blackberry peach smoothie
Lunch: Spanish-Style Potato Tortilla + veggies + Easy Ranch Dip
Dinner: One-pot tex-mex bulgur
Tuesday:
Breakfast: Chocolate Peanut Butter-Banana Overnight Oats
Lunch: One-pot tex-mex bulgur
Dinner: Spanish-Style Potato Tortilla + Broccoli Salad with Cranberries & Bacon
Wednesday:
Breakfast: Spanish-Style Potato Tortilla
Lunch: Beet Greens and Bulgur Salad with Feta and Pistachios
Dinner: Take-out/delivery
Thursday:
Breakfast: Purple power blackberry peach smoothie
Lunch: Tuna Salad Wrap + Broccoli Salad with Cranberries & Bacon
Dinner: Beet Greens and Bulgur Salad with Feta and Pistachios + small whole wheat pita bread
Friday:
Breakfast: Sweet potato toast with banana, honey and pecans
Lunch: Beet Greens and Bulgur Salad with Feta and Pistachios + ¼ avocado
Dinner: Oven-Fried Crispy Fish Sticks with Mango-Lime Salsa
Week 3:
Keeping up with the leftovers theme, this week’s plan features a vegetarian lasagna, a quinoa salad, shepherd’s pie, and a classic Italian and turkey sausage pepper pasta. Towards the end of the week, breakfast is streamlined with a make-ahead recipe for chia berry overnight oats which will keep you feeling energized all morning long. We’ve included suggestions for side salads where appropriate, but steamed or roasted vegetables would work just as well.
Try these bonus dessert and snack recipes throughout the week:
Monday:
Breakfast: Smashed Avocado & Egg Toast
Lunch: Quinoa Salad with Corn and Peppers
Dinner: Lasagna + Classic Caesar Salad
Tuesday:
Breakfast: Tomato-Feta Egg Bites
Lunch: Lasagna + fresh fruit
Dinner: Quinoa Salad with Corn and Peppers + Roasted Mixed Vegetables
Wednesday:
Breakfast: Banana-Protein Pancakes
Lunch: Tuna Salad Wrap + cut-up veggies
Dinner: Italian Turkey Sausage and Pepper Pasta
Thursday:
Breakfast: Chia Berry Overnight Oats
Lunch: Italian Turkey Sausage and Pepper Pasta
Dinner: Classic Shepherd's Pie + Green Goddess Garden Salad
Friday:
Breakfast: Chia Berry Overnight Oats
Lunch: Classic Shepherd's Pie + fresh fruit
Dinner: Take-out/delivery/dine out
Week 4:
The final week of this monthly meal plan features a layered mason jar quinoa and veggie salad for lunch. You have the option of making them all at the beginning of the week, or you can make them as you go (a great way to use up leftover produce.) Our recipe for turkey burger patties is easy and versatile and can be scaled up or down depending on the number of people in your household.
Try these bonus dessert and snack recipes throughout the week:
Monday:
Breakfast: Chocolate-Strawberry Protein Smoothie
Lunch: Layered mason jar quinoa and veggie salad
Dinner: Basic Turkey Burger Patties (make into turkey burgers)
Tuesday:
Breakfast: Scrambled Egg Sandwich
Lunch: Layered mason jar quinoa and veggie salad
Dinner: Basic Turkey Burger Patties + Roasted Herb Potato Wedges + Perfectly Dressed Green Salad
Wednesday:
Breakfast: Chocolate-Strawberry Protein Smoothie
Lunch: Layered mason jar quinoa and veggie salad
Dinner: Take-out/delivery
Thursday:
Breakfast: Peanut Butter Banana Almond Milk Pancakes
Lunch: Layered mason jar quinoa and veggie salad
Dinner: One-Skillet Cheesy Chicken and Broccoli Casserole
Friday:
Breakfast: Chocolate-Strawberry Protein Smoothie
Lunch: One-Skillet Cheesy Chicken and Broccoli Casserole
Dinner: Cheeseburger tortilla pizza + Classic Caesar Salad