Meal Plan Burn Out

Are you tired of hearing “what’s for dinner?” The Magruder dietitian is here to help! We have compiled a week’s worth of delicious, simple, budget friendly meals that will help you feel energized throughout the week. Just remember, it doesn’t have to be complex to be a healthy, delicious meal. Bon Appetite!

Monday

Breakfast: Oatmeal + banana + walnuts + milk
Lunch: Chicken salad over greens + whole‑grain roll + yogurt
Dinner: Salmon + broccoli + brown rice + berries
Snack: Apple + peanut butter

Tuesday

Breakfast: Greek yogurt + berries + granola
Lunch: Turkey wrap + carrots + orange
Dinner: Stir‑fried chicken + mixed veggies + quinoa + milk
Snack: Cottage cheese + pineapple

Wednesday

Breakfast: Egg scramble with spinach + whole‑grain toast + grapes
Lunch: Tuna salad + whole‑grain crackers + sliced apple
Dinner: Grilled chicken + sweet potato + green beans + yogurt
Snack: Veggies + hummus

Thursday

Breakfast: Smoothie (spinach, berries, banana, milk, protein powder)
Lunch: Quinoa bowl with chickpeas, cucumbers, tomatoes + peach
Dinner: Turkey chili + side salad + whole‑grain bread
Snack: Banana + almonds

Friday

Breakfast: Cottage cheese + berries + whole‑grain toast
Lunch: Lentil soup + side salad + apple
Dinner: Pasta (whole‑grain) + marinara + great northern beans + roasted zucchini + milk
Snack: Grapes + cheese stick

Saturday

Breakfast: Peanut butter banana on whole grain toast + yogurt
Lunch: Hummus veggie pita + orange
Dinner: Grilled flank steak + asparagus + quinoa + berries
Snack: Mixed fruit cup

Sunday

Breakfast: Greek yogurt + granola + peach
Lunch: Grain bowl with roasted veggies + chicken + grapes
Dinner: Vegetable soup + whole‑grain roll + cottage cheese
Snack: Apple + walnuts

Weekly Grocery List

Fruits: Bananas, apples, berries, grapes, oranges, pineapple, peaches
Vegetables: Spinach, greens, broccoli, green beans, carrots, cucumbers, mixed veggies, asparagus, zucchini, tomatoes, salad mix
Proteins: Chicken breast, salmon, ground turkey, tuna, eggs, Greek yogurt, cottage cheese, beans/chickpeas, lentils, great northern beans
Whole Grains: Oats, brown rice, quinoa, whole‑grain pasta, whole‑grain bread/toast, whole‑grain wraps, granola
Dairy: Milk, yogurt, cheese sticks
Extras: Olive oil, hummus, nuts, peanut butter, spices

Resources for recipe ideas: www.diabetesfoodhub.org

                                          www.recipes.heart.org/en/

                                         www.eatingwell.com