Healthy Week Meal Plan from a Registered Dietitian

Eating as if you are in your normal routine is critical. It’s easy to feel things slowly slide when your routine dissolves: we stay up later, sleep in later, feel rushed for meals or eat while distracted/working and tend to reach for easy and convenient foods. Then by days’ end we are left stressed and we reach for food as comfort.

By taking a few measures to eat as if you are going to the office, taking your kids to school – whatever your ‘normal’ may be – you can improve the satisfaction factor of your food, improve your energy levels and maintain more overall sanity as you head into your week. The more we act as if we are in a ‘normal’ situation with our daily schedule and habits, the better off we will be in terms of our physical and emotional health.

One of the biggest obstacles to eating in a healthy routine is meal planning, so we have created this sample menu to make it easy for you to prepare for a successful week. There are so many things which are out of our control, but how we feed and move our bodies during this time does not have to be. Feel free to adjust this menu based on your food preferences, stage (if on 2020) and what is available at your local grocer.

Remember to take time to nourish yourself! Set the alarm on your computer or phone for a break every 3-4 hours to step away from what you are doing and to enjoy your next meal or snack. What are your favorite easy meals this week?

Grocery List:

– Part-skim shredded mozzarella

Canned Goods
– Salsa
– BBQ sauce
– Diced tomatoes

Frozen Foods
– Mixed berries
– Broccoli florets
– Mixed vegetables
– Cauliflower ‘rice’

– Cucumber
– Carrots
– Bell pepper
– Leafy greens
– Apples
– Lemon
– Basil
– Red onion

– Chicken
– Salmon
– Cocktail shrimp
– Light salami
– Cod

Dry Goods
– Almond butter
– Canned low-sodium black beans
– Brown rice
– High-fiber wraps
– Canned low-sodium garbanzo beans
– Canned corn
– Protein powder

– Hummus
– Eggs
– Pesto sauce


Events/Notes: Slow-cook chicken in salsa in the AM.
Lunch: Cocktail shrimp with crudités vegetables (cucumber, carrots, bell peppers) dipped in hummus. Side apple with almond butter.
Dinner: Salsa chicken wrap with a side salad.


Events/Notes: Thaw salmon filets in AM.
Lunch: “Taco Salad” with leftover shredded salsa chicken, leafy greens, bell peppers, part-skim shredded mozzarella, canned beans and corn.
Dinner: Baked salon with lemon, steamed broccoli and brown rice.


Events/Notes: Chop leftover salmon, mix with eggs and mozzarella and pesto sauce. Pour into muffin tin.
Lunch: Cocktail shrimp with crudités vegetables (cucumber, carrots, bell peppers) dipped in hummus. Side apple with almond butter.
Dinner: Baked mini egg ‘quiches’ with a side salad.


Events/Notes: Thaw chicken breasts and grill or bake.
Lunch: Wrap the grilled chicken and use BBQ sauce for dipping. Pair with roasted leftover vegetables.
Dinner: Chicken stir-fry with cauliflower rice and brown rice mixed.


Lunch: ‘Chop salad’ – diced chicken, garbanzo beans, diced tomatoes, mozzarella, basil, light salami and diced red onion.
Dinner: Leftover baked mini egg ‘quiches’ with a side salad.


Lunch: Leftover chop salad.
Dinner: Leftover chicken stir-fry with cauliflower rice and brown rice mix.


Events/Notes: Thaw cod filets.
Lunch: Protein pancake (mix protein powder with eggs and water), topped with frozen berries that are semi-thawed and almond butter.
Dinner: Baked cod with pesto, steamed mixed vegetables and brown rice.

By Erika DeRooy, PRO Medical Registered Dietitian

Check out more healthy recipes here.

PRO Medical’s Registered Dietitians provide personalized meal plans and education to support you in making realistic lifestyle changes and in achieving your individual goals. We have experts in a variety of areas and provide support for adults, pediatrics and families.

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