🗓️ Meal Plan

Browse every week's plan — previous weeks, this week, and a peek at what's coming next.

🗓️ Week of Sep 22

Monday
Breakfast · Chocolate PB Protein Overnight Oats
Dinner · Lightened-Up Chicken Parmesan
Tuesday
Breakfast · Sausage & Veggie Egg Muffins
Dinner · Beef & Broccoli Stir-Fry
Wednesday
Breakfast · Shakshuka with Feta
Dinner · Turkey Meatballs with Zucchini Noodles
Thursday
Breakfast · High-Protein French Toast
Dinner · Blackened Fish Tacos
Friday
Breakfast · Cajun Chicken Breakfast Quesadilla
Dinner · Egg Roll in a Bowl
Saturday
Breakfast · Chili Sweet Potato Breakfast Hash
Dinner · Chicken Sausage & Peppers One-Pan Orzo
Sunday
Breakfast · Turkey Bacon, Egg & Cheese Breakfast Sandwich
Dinner · Cajun Chicken Cottage Cheese Alfredo
🛒 Grocery List → · 🧊 Weekend Prep Sheet →

🗓️ Week of Sep 26

Monday
Breakfast · Blueberry Cheesecake Protein Overnight Oats
Dinner · Firecracker Chicken Meatballs with Rice
Tuesday
Breakfast · Sheet-Pan Sausage, Egg & Potato Breakfast Bake
Dinner · Creamy Tuscan Garlic Chicken
Wednesday
Breakfast · Chocolate Peanut Butter Protein Smoothie Bowl
Dinner · Honey Mustard Baked Salmon
Thursday
Breakfast · Cottage Cheese Egg Scramble
Dinner · Turkey Stuffed Bell Peppers
Friday
Breakfast · Vanilla Almond Protein Waffles
Dinner · Korean BBQ Beef Bowls
Saturday
Breakfast · Banana Cottage Cheese Muffins
Dinner · Hearty Lean Beef Chili
Sunday
Breakfast · Steak & Egg Breakfast Tacos
Dinner · One-Pot Turkey Bolognese
🛒 Grocery List → · 🧊 Weekend Prep Sheet →

🗓️ Week of Oct 3

Monday
Breakfast · Cinnamon Roll Protein Baked Oats
Dinner · Honey Garlic Chicken Thighs with Rice
Tuesday
Breakfast · Mediterranean Egg White Frittata
Dinner · Lightened-Up Mongolian Beef
Wednesday
Breakfast · Greek Yogurt Power Parfait with Almond Butter
Dinner · Lemon Herb Salmon with Asparagus
Thursday
Breakfast · Loaded Breakfast Sweet Potatoes
Dinner · High-Protein Chicken Fried Rice
Friday
Breakfast · Spinach & Feta Protein Egg Bites
Dinner · Buffalo Chicken Stuffed Sweet Potatoes
Saturday
Breakfast · Chocolate Chia Protein Pudding
Dinner · Garlic Herb Pork Tenderloin
Sunday
Breakfast · Denver Omelet Bake
Dinner · Shrimp Fajita Bowls
🛒 Grocery List → · 🧊 Weekend Prep Sheet →

🗓️ Week of Oct 10

Monday
Breakfast · Smoked Salmon & Egg Protein Bagel
Dinner · Light Chicken Tikka Masala
Tuesday
Breakfast · Freezer Turkey Sausage Breakfast Burritos
Dinner · One-Pan Turkey Enchilada Skillet
Wednesday
Breakfast · Cottage Cheese Blender Protein Pancakes
Dinner · Chicken Shawarma Bowls
Thursday
Breakfast · Huevos Rancheros
Dinner · High-Protein Lasagna Soup
Friday
Breakfast · Cottage Cheese Flatbread Breakfast Wrap
Dinner · High-Protein Chicken Alfredo
Saturday
Breakfast · Breakfast Pita Pizza
Dinner · Mediterranean Baked Cod
Sunday
Breakfast · Savory Spinach Oatmeal with Fried Egg
Dinner · Slow Cooker Pork Carnitas Bowls
🛒 Grocery List → · 🧊 Weekend Prep Sheet →

🗓️ Week of Oct 17

Monday
Breakfast · High-Protein French Toast with Berries
Dinner · Creamy Lemon Pasta with Shrimp
Tuesday
Breakfast · Turkey Bacon & Egg White Breakfast Sandwich
Dinner · Baked Ziti with Turkey Sausage & Ricotta
Wednesday
Breakfast · Berry Cottage Cheese Smoothie
Dinner · Teriyaki Tofu & Edamame Rice Bowls
Thursday
Breakfast · Shakshuka with Feta & Chickpeas
Dinner · Lean Beef Shepherd's Pie with Cauliflower Mash
Friday
Breakfast · Ham, Egg & Cheese Breakfast Quesadilla
Dinner · Pesto Chicken with Roasted Vegetables & Quinoa
Saturday
Breakfast · Chicken & Egg Breakfast Fried Rice
Dinner · Blackened Tilapia Tacos with Mango Slaw
Sunday
Breakfast · Cottage Cheese Toast with Eggs & Everything Seasoning
Dinner · Spinach & Feta Stuffed Chicken Breast
🛒 Grocery List → · 🧊 Weekend Prep Sheet →

🗓️ Week of Oct 24

Monday
Breakfast · Pumpkin Spice Protein Overnight Oats
Dinner · Garlic Butter Steak Bites with Green Beans & Potatoes
Tuesday
Breakfast · Spicy Turkey Sausage & Pepper Egg Scramble Bowl
Dinner · Creamy Tuscan Shrimp Pasta
Wednesday
Breakfast · Sweet Potato & Black Bean Breakfast Tacos
Dinner · Sticky Sriracha Honey Chicken Bowls
Thursday
Breakfast · Mushroom & Swiss Egg White Omelet with Toast
Dinner · Creamy Cajun Shrimp & Sausage Skillet
Friday
Breakfast · Mango Pineapple Protein Smoothie Bowl
Dinner · Turkey & Quinoa Stuffed Zucchini Boats
Saturday
Breakfast · Breakfast Stuffed Peppers with Eggs & Ground Turkey
Dinner · One-Pan Beef Noodle Stir-Fry with Vegetables
Sunday
Breakfast · Apple Cinnamon Cottage Cheese Bowl with Walnuts
Dinner · Lemon Chicken & Orzo with Spinach
🛒 Grocery List → · 🧊 Weekend Prep Sheet →

🗓️ This week's plan — Week of Oct 31

Monday
Breakfast · Peanut Butter Banana Protein Overnight Oats
Dinner · Honey Garlic Salmon Bites with Broccoli
Tuesday
Breakfast · Turkey Sausage & Sweet Potato Breakfast Hash
Dinner · Cajun Chicken, Sausage & Shrimp Jambalaya
Wednesday
Breakfast · Banana Bread Protein Baked Oats
Dinner · Creamy Garlic Parmesan Chicken Meatballs with Mashed Potatoes
Thursday
Breakfast · High-Protein Breakfast Egg Muffins with Hash Browns
Dinner · Sheet-Pan Chicken with Potatoes, Carrots & Broccoli
Friday
Breakfast · Mixed Berry Protein Smoothie Bowl
Dinner · Shrimp & Broccoli Garlic Noodles
Saturday
Breakfast · Egg & Sausage Breakfast Wrap
Dinner · Slow-Cooker Salsa Verde Chicken Bowls
Sunday
Breakfast · Cinnamon Apple Cottage Cheese Oat Pancakes
Dinner · Spinach Artichoke Chicken Skillet
🛒 Grocery List → · 🧊 Weekend Prep Sheet →

🗓️ Next week — coming soon

Next week's plan lands Saturday — 7 breakfasts + 7 dinners. Check back then to see what's coming up.

🛒 Grocery lists

Week of Oct 31, 2026 Week of Oct 24, 2026 Week of Oct 17, 2026 Week of Oct 10, 2026 Week of Oct 3, 2026 Week of Sep 26, 2026 Week of Sep 22, 2026