This 2-Week Healthy Meal Plan is FREE for everyone and includes a done-for-you Grocery List and everything you need to have two weeks of healthy, fresh, high-protein, high-fiber dinners ready to go! PLUS we have teamed up with our favorite fitness trainer, Lindsey of Nourish Move Love, to bring you a 2-Week At-Home Workout Plan that you can pair with the meal plan for ultimate ‘feel-good’ results!
This meal plan was created in partnership with the Northern Pulse Growers Association.
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Healthy Meal Plan Details:
The 2-Week Healthy Eating Meal Plan includes four weeks of healthy recipes planned for you and created by registered dietitians. The meal plan consists of 4 healthy dinners each week (with weekly grocery lists) plus suggestions for breakfast, lunch, and snacks.
This meal plan is meant to be flexible in order to fit your lifestyle and preferences. We leave breakfasts, lunches, and snacks open for you to plan because we know that many individuals have their go-to’s when it comes to these meals. For example, I like to have a smoothie or overnight oats for breakfast and either leftovers or a big salad for lunch.
Our ultimate goal with this meal plan is that it is realistic for you to follow and that it doesn’t require you to make a new recipe for every meal of the day. Therefore, we decided to focus on the biggest pain point when it comes to meal planning – dinners that work and everyone looks forward to eating!
What You Get In This Meal Plan
In this 2-Week Meal Plan you’ll get:
- 4 delicious, family-friendly dinner recipes each week – to make in whatever way works best for you – whether that’s weekend batch-cooking, prepping some of the ingredients ahead so they’re ready when you are, or making the recipes start to finish on each day as you go
- Weekly grocery shopping list – a grocery list for each of the two weeks in the plan
- Suggestions for healthy breakfasts, lunches, and snacks
- Flexibility – we’ve built in days for using leftovers, making your own favorite recipes, or even getting takeout or delivery. Feel free to move days around, double a recipe or two so you have more leftovers, or swap out some of the recipes to use your family’s favorites.
- BYOM – On Sunday’s it’s a “Build Your Own Meal (BYOM)”. We encourage you to use what you have leftover from the week.
- All recipes are high protein and have suggestions for other dietary modifications
- BONUS: 2-Week Workout Plan that you could pair with this meal plan for four weeks of planned fitness and healthful eating.
Who Is This Free Meal Plan For?
This healthy meal plan is for free for anyone and perfect for someone who wants to take the guesswork out of healthy meal planning.
Our recipes are designed to be short on ingredients but big on flavor and easy enough for anyone to make. All of the recipes are gluten-free and we give suggestions for making them dairy-free whenever possible – but feel free to make your own ingredient swaps to suit your needs or use what you have on hand. This meal plan is also high in fiber and protein, thanks to the addition of nutritious pulses in many of the dinner recipes.
We’re here to make healthy eating doable and fun – and this meal plan is the perfect way to help you feel better inside out and on your way to achieving your goals of healthy and homemade dinners at home, saving you money and improving health.
Nutrition Benefits Of Pulses
Pulse is the latin word for thick soup, and it categorizes a group of crops that are the edible seeds of foods known as legumes and beans. Some well-known pulses include lentils, chickpeas, dry beans, dry peas, lupins, cow peas, and pigeon peas. Pulses are only harvested when dried, as opposed to other vegetable crops that are harvested while still green.
Pulses are great sources of fiber, plant-based protein, and important minerals. In fact, studies have shown that people who eat ½ cup of pulses per day or more have higher intakes of fiber, protein, calcium, potassium, folate, zinc, iron, and magnesium. The fall recipes in this meal plan feature plenty of pulses as healthy whole foods that contribute flavor and nutrition, too!
2-Week Healthy Meal Plan: Week 1
Here’s what’s on the menu for your Week 1 Dinners. Within the meal plan, click on the recipe images to be taken to the recipe blog post, or click on the links below to access each recipe.
- Monday (Day 1) – Thai-Inspired Peanut Sweet Potato Bowls
- Tuesday (Day 2) – Ground Beef and Zucchini Skillet
- Wednesday (Day 3) – Sheet Pan Veggie Shawarma (optional: serve with cooked protein of choice)
- Thursday (Day 4) – Leftovers
- Friday (Day 5) – Green Chicken Enchilada Casserole
- Saturday (Day 6) – Leftovers or Takeout
- Sunday (Day 7) – Build Your Own Meal (use up any leftovers from the week)
2-Week Healthy Meal Plan: Week 2
Here’s what’s on the menu for your Week 2 Dinners. Within the meal plan, click on the recipe images to be taken to the recipe blog post, or click on the links below to access each recipe.
- Monday (Day 8) – Homemade Hamburger Helper
- Tuesday (Day 9) – Chicken and Chickpea Curry
- Wednesday (Day 10) – Healthy Turkey Chili
- Thursday (Day 11) – Leftovers
- Friday (Day 12) – Healthy Tater Tot Casserole
- Saturday (Day 13) – Leftovers or Takeout
- Sunday (Day 14) – Build Your Own Meal (use up any leftovers from the week
Add These: Breakfast, Lunch & Snack Recipes
Here are some meal suggestions for your breakfasts, lunches, and snacks. They would make great additions to your 2-week meal plan.
Tips For Following The Plan
- Take inventory of what you have on hand. This is an important step to take before you head to the grocery store or order your groceries. Many of the items on the grocery list are staple items like oils and seasonings.
- Add or subtract from your grocery list to account for what you already have and what you need for recipes that aren’t part of the meal plan.
- Plan when you’ll use leftovers, meals from the freezer, or takeout or delivery for dinner during the week (or add a few more recipes of your choice to the meal plan if that works better for you and your family).
- Don’t be afraid to double freezer-friendly recipes for meals later in the month – your future self will thank you!
- Choose breakfasts, lunches and snacks that are simple, made with real food ingredients and something you don’t mind repeating throughout the week. The key here is that these meals are simple. So while we provide suggestions, if you have a favorite breakfast, lunch and/or snack by all means choose what will serve you best.
- Review the recipes and pre-chop vegetables. This is a great task to tackle on a Sunday and will save you a considerable amount of time during the week.
This is a sponsored post. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating high-quality recipes and content for you.
About our sponsor: The Northern Pulse Growers Association is a nonprofit association representing dry peas, lentil, chickpea, lupin, and fava bean growers from Montana and North Dakota. The Northern Pulse Growers Association strives to increase pulse producers profitability through education, research, domestic and international marketing and government relations.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
