7-Day Meal Plan
& Grocery List

Breakfast

Berry Green Protein Smoothie

Serves 1

• 1 cup unsweetened almond milk
• 1 cup fresh spinach
• ½ cup frozen blueberries
• ½ frozen banana
• 1 scoop (20–30g) vanilla plant protein
• 1 tablespoon chia seeds
• 1 cup ice

Blend everything until smooth (45–60 seconds).

Lunch

Lemon Garlic Grilled Salmon

Serves 2

• 2 salmon fillets (5–6 oz each)
• 2 cups broccoli florets
• 2 medium zucchini, sliced
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon lemon pepper
• 1 teaspoon dried dill
• Juice of ½ lemon

Roast vegetables at 400°F for 20 minutes. Bake salmon for 12–15 minutes until flaky.

Dinner

Turkey Lettuce Wraps

Serves 4

• 1 pound lean ground turkey
• 1 tablespoon olive oil
• 1 cup diced onions
• 1 cup diced bell peppers
• 1 cup chopped mushrooms
• 2 cloves garlic, minced
• 1 tablespoon coconut aminos
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 8 butter lettuce leaves
• 1 avocado, sliced

Cook vegetables for 5 minutes. Add turkey and cook until browned. Add seasonings. Spoon approximately ½ cup into each lettuce leaf.

Snack

Apple & Almond Butter

• 1 medium apple
• 2 tablespoons almond butter

Breakfast

Tropical Protein Smoothie

Serves 1

• 1 cup unsweetened coconut water
• ½ cup frozen mango
• ½ cup frozen pineapple
• 1 cup spinach
• 1 scoop vanilla protein powder
• 1 tablespoon ground flaxseed
• 1 cup ice

Blend until creamy.

Lunch

Mediterranean Chicken Bowl

Serves 2

• 2 grilled chicken breasts (5 oz each)
• 2 cups spinach
• 1 cup diced cucumbers
• 1 cup cherry tomatoes
• ¼ cup sliced olives
• 1 avocado
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Dinner

Garlic Herb Shrimp

Serves 2

• 1 pound shrimp, peeled
• 1 bunch asparagus
• 1 medium cauliflower
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• Salt and pepper

Steam cauliflower and mash with 1 tablespoon olive oil.

Snack

Cucumber & Hummus

• 1 cup cucumber slices
• ¼ cup hummus

Breakfast

Veggie Egg Scramble

Serves 2

• 4 eggs
• 1 cup spinach
• 1 cup mushrooms
• ½ cup diced tomatoes
• ½ avocado

Lunch

Asian Cabbage Salad

Serves 2

• 2 cups shredded cabbage
• 1 cup shredded carrots
• 2 grilled chicken breasts (5 oz each)
• 2 green onions
• 2 tablespoons sesame dressing

Dinner

Baked Cod

Serves 2

• 2 cod fillets (6 oz each)
• 2 cups green beans
• 2 cups Brussels sprouts
• 2 tablespoons olive oil
• Garlic powder
• Lemon pepper

Snack

Mixed Berries

• 1 cup mixed berries

Breakfast

Chocolate Peanut Butter Smoothie

Serves 1

• 1 cup almond milk
• 1 scoop chocolate protein
• 1 tablespoon natural peanut butter
• 1 cup spinach
• ½ frozen banana
• Ice

Lunch

Turkey Burger Bowl

Serves 2

• 2 turkey burger patties (5 oz each)
• 4 cups mixed greens
• 1 cup cherry tomatoes
• ½ cup pickles
• ½ red onion
• 1 avocado

Dinner

Stuffed Bell Peppers

Serves 4

• 4 bell peppers
• 1 pound ground turkey
• 2 cups cauliflower rice
• 1 cup diced tomatoes
• ½ cup diced onions
• 1 teaspoon Italian seasoning

Snack

Celery & Peanut Butter

• 3 celery stalks
• 2 tablespoons peanut butter

Breakfast

Veggie Omelet

Serves 2

• 4 eggs
• 1 cup spinach
• ½ cup peppers
• ½ cup onions
• ½ cup mushrooms
• 2 kiwi

Lunch

Grilled Tilapia

Serves 2

• 2 tilapia fillets (6 oz each)
• 2 cups green beans
• 4 cups mixed salad greens
• 2 tablespoons olive oil
• Juice of ½ lemon

Dinner

Chicken Fajita Bowl

Serves 4

• 1½ pounds chicken breast
• 2 bell peppers
• 1 onion
• 4 cups cauliflower rice
• 1 avocado
• 2 teaspoons fajita seasoning

Snack

Orange

• 1 orange

Breakfast

Strawberry Vanilla Smoothie

Serves 1

• 1 cup almond milk
• 1 cup strawberries
• 1 scoop vanilla protein
• 1 cup spinach
• 1 tablespoon chia seeds

Lunch

Chicken Caesar Salad

Serves 2

• 2 grilled chicken breasts
• 6 cups romaine lettuce
• ½ cup cucumbers
• ¼ cup Parmesan (optional)
• ¼ cup Caesar dressing
• No croutons

Dinner

Garlic Turkey Meatballs

Serves 4

• 1 pound ground turkey
• 1 egg
• ¼ cup almond flour
• 2 cloves garlic
• 2 medium zucchini, spiralized
• 2 cups sugar-free marinara

Snack

Walnuts & Pear

• ¼ cup walnuts
• 1 pear

Breakfast

Avocado Egg Plate

Serves 2

• 4 boiled eggs
• 1 avocado
• 1 cup tomatoes
• 1 cucumber

Lunch

Southwest Salmon Salad

Serves 2

• 2 salmon fillets (5 oz each)
• 4 cups mixed greens
• ½ cup corn
• ½ cup black beans
• 1 cup tomatoes
• 1 avocado
• Juice of 1 lime

Dinner

Raw Vegan Pecan Tacos

Serves 4

• Walnut-Pecan "Meat":
• 1 cup raw walnuts
• 1 cup raw pecans
• 2 tablespoons coconut aminos
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• ½ teaspoon chili powder
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• Serve in: 8 large romaine leaves
• Top with: 1 cup diced tomatoes, ½ cup diced onions, 1 avocado, ¼ cup chopped cilantro, juice of 1 lime

Pulse walnut-pecan mixture in a food processor until crumbly.

Snack

Watermelon

• 2 cups watermelon