Your 31-Day Meal Plan

Week 1

Day 1: Garlic Parmesan Chicken with Roasted Vegetables  >>
Day 2: Lemon-Butter Salmon and Broccoli Penne  >>
Day 3: Pinto Bean Tacos  >>
Day 4: BBQ Chicken Sandwich with Balsamic Spinach Salad  >>
Day 5: Steak Salad with Lemon-Walnut Vinaigrette and Whole-Grain Roll  >>
Day 6: Spinach and Goat Cheese Flatbread Pizza  >>
Day 7: Avocado and Black Bean Wraps  >>

 

Week 2

Day 8: Basil and Walnut Pesto Pasta with Side Salad and Light Vinaigrette  >>
Day 9: Garlic Parmesan Chicken with Roasted Vegetables  >>
Day 10: Fried Rice Bowl with Broccoli and Shrimp  >>
Day 11: Pinto Bean Tacos  >>
Day 12: Roasted Cumin Chicken with Steak Fries and Broccoli  >>
Day 13: Basil and Walnut Pesto Pasta with Side Salad and Light Vinaigrette  >>
Day 14: Greek Salad with Pita Croutons  >>

 

Week 3

Day 15: Mole Chicken Tacos  >>
Day 16: BBQ Salmon with Greens and Sweet Potato  >>
Day 17: Spinach and Goat Cheese Flatbread Pizza  >>
Day 18: Herbed Quinoa with Shrimp and Zucchini  >>
Day 19: BBQ Chicken Sandwich with Balsamic Spinach Salad  >>
Day 20: White Bean, Tomato, and Basil Pasta  >>
Day 21: Steak Salad with Lemon-Walnut Vinaigrette and Whole-Grain Roll  >>

 

Week 4

Day 22: Lemony Lentil Soup and Whole-Grain Roll  >>
Day 23: Lemon-Butter Salmon and Broccoli Penne  >>
Day 24: Potato with Veggie Chili, Broccoli, and Cheddar  >>
Day 25: Fried Rice Bowl with Broccoli and Shrimp  >>
Day 26: Moroccan Quinoa and Chicken  >>
Day 27: Greek Salad with Pita Croutons  >>
Day 28: Guacamole Veggie Burger with Pea Pods, Carrots, and Low-Fat Ranch Dressing  >>

 

Week 5

Day 29: Mole Chicken Tacos  >>
Day 30: Curried Chickpeas and Cauliflower with Brown Rice  >>
Day 31: White Bean, Tomato, and Basil Pasta  >>

 

Your Shopping List

Week 1
Fresh

• Boneless, skinless chicken breasts
• Salmon
• Steak
• Goat cheese
• Avocado
• Baby spinach
• Bell pepper
• Broccoli
• Carrots, shredded
• Lemon
• Lime
• Potato
• Romaine lettuce
• Tomato

Frozen

• Broccoli florets

Packaged

• Whole-grain flatbreads
• Whole-grain hamburger buns
• Whole-grain rolls
• Whole-grain tortillas
• Pine nuts
• Walnuts, slivered
• Canned black beans
• Canned pinto beans
• Whole-grain penne pasta
• Pizza sauce
• Salsa

Staples

• Garlic
• Light vinaigrette
• Olive oil
• Peanut oil
• Salt and pepper

Week 2
Fresh

• Boneless, skinless chicken breasts
• Reduced-fat feta cheese
• Avocado
• Basil
• Bell pepper
• Broccoli
• Carrots
• Cucumber
• Lemon
• Lime
• Mixed salad greens
• Potatoes
• Romaine lettuce
• Tomato

Frozen

• Cooked shrimp

Packaged

• Whole-grain pita
• Whole-grain tortillas
• Peanuts, chopped
• Walnuts, chopped
• Canned chickpeas
• Canned pinto beans
• Whole-grain pasta
• Brown rice
• Kalamata olives

Staples

• Parmesan cheese
• Chili powder
• Cumin
• Garlic
• Light vinaigrette
• Olive oil
• Peanut oil
• Salt and pepper

Week 3
Fresh

• Skinless, boneless chicken breasts
• Salmon
• Steak
• Goat cheese
• Baby spinach
• Basil
• Carrots, shredded
• Cherry tomatoes
• Chives
• Kale
• Lemon
• Romaine lettuce
• Sweet potato
• Zucchini

Frozen

• Cooked shrimp

Packaged

• Whole-grain flatbreads
• Whole-grain hamburger bun
• Whole-grain roll
• Whole-grain tortillas
• Pine nuts
• Walnuts, slivered
• Canned white beans
• Quinoa
• Whole-grain pasta
• Low-sodium tomato sauce
• Pizza sauce
• Unsweetened cocoa powder

Staples

• Parmesan cheese
• Balsamic vinaigrette
• Barbeque sauce
• Cinnamon
• Cumin
• Dijon mustard
• Garlic
• Maple syrup
• Olive oil
• Oregano
• Red-wine vinegar
• Salt and pepper

Week 4
Fresh

• Boneless, skinless chicken breasts
• Salmon
• Low-fat cheddar cheese, shredded
• Reduced-fat feta cheese
• Avocado
• Baby carrots
• Basil
• Broccoli
• Carrots
• Cauliflower
• Cherry tomatoes
• Cucumber
• Lemon
• Mint
• Mixed greens
• Onion
• Peapods
• Potato
• Red bell pepper
• Romaine lettuce
• Scallion
• Tomatoes

Frozen

• Broccoli florets
• Cooked shrimp
• Veggie burger

Packaged

• Whole-grain hamburger bun
• Whole-grain pita
• Whole-grain roll
• Whole-grain tortillas
• Peanuts, chopped
• Canned chickpeas
• Canned white beans
• Canned vegetarian or turkey chili with beans
• Low-sodium lentil soup
• Whole-grain penne pasta
• Brown rice
• Quinoa
• Kalamata olives
• Low-sodium tomato sauce
• Raisins
• Salsa
• Unsweetened cocoa powder

Staples

• Parmesan cheese
• Butter
• Cinnamon
• Cumin
• Curry powder
• Garlic
• Light vinaigrette
• Low-fat ranch dressing
• Low-sodium vegetable broth
• Peanut oil
• Red-wine vinegar
• Salt and pepper
• Olive oil