Here is my meal plan for the week complete with recipe links, a grocery list, tips and tricks! I hope this is helpful as you begin to plan out your week!
Happy New Year! If you’re starting a Whole30, Paleo, or simply trying to eat more whole foods this week, this plan is designed to make meal decisions easier and save time in the kitchen.
This weekly plan includes a make-ahead breakfast and lunch you can enjoy throughout the week, plus six dinner options. You can follow the schedule as written, swap days around, or pick a few recipes that appeal to you. These dishes are intended as main components—feel free to add an extra vegetable or side to suit your preferences and appetite.
Four of the seven recipes featured this week come from my cookbook Quick Prep Paleo, and the rest are from the blog. Going forward, I’ll continue to include a mix of cookbook recipes and blog favorites in weekly meal plans. If you own the cookbook, you’ll recognize several of these dishes; if not, the blog links provide full recipes and guidance.
What’s on the menu this week:
Breakfasts: Sausage, Sweet Potato & Kale Egg Cups — These egg cups are great for batch cooking and reheat well. Make a double batch and keep portions in the fridge for easy grab-and-go breakfasts.
Lunches: Sweet & Savory Chicken Salad — A versatile salad that works as a sandwich-style filling over lettuce, a topping for grain bowls, or simply on its own. Prep the chicken and dressing ahead to cut lunch assembly time down to minutes.
Sunday: Cottage Pie Bowls over “Cheesy” Mashed Potatoes (cookbook page 38 & 171) — Comforting and satisfying, cottage pie bowls are ideal for a relaxed weekend dinner or for portioning and freezing for later.
Monday: Shrimp Lo Mein — A lighter, Whole30-friendly take on lo mein that uses vegetable noodles or shirataki-style alternatives. Quick to cook and full of flavor.
Tuesday: Prosciutto Wrapped Chicken & Asparagus Bundles (cookbook page 26) — Elegant and simple, these bundles cook quickly and make a balanced meal when paired with a side salad or roasted vegetables.
Wednesday: Almond Crusted Cod with Broccoli (cookbook page 18) — A crisp almond crust provides texture while keeping the meal light and nourishing. Broccoli can be steamed or roasted with olive oil and lemon.
Thursday: Sheet Pan Chicken Fajita Bowls with Cilantro Lime Cauliflower Rice — Sheet pan dinners are reliable weeknight solutions; this version simplifies cleanup and lets you customize heat and toppings.
Friday: Butternut Squash Turkey Chili (cookbook page 85) — Hearty and warming, this chili blends sweet roasted squash with savory turkey and spices. It’s great for leftovers and tastes even better the next day.
Meal prep tips and strategy:
- Batch-cook breakfast and lunch early in the week so weekday mornings are stress-free.
- Double recipes when convenient and freeze portions for busy days or unexpected plans.
- Use similar ingredients across meals to reduce waste—roasted vegetables and cooked proteins can be repurposed in salads, bowls, or wraps.
- Prep a few simple garnishes and dressings to finish dishes quickly—fresh herbs, citrus zest, or a quick vinaigrette add brightness with little effort.
To make planning even easier, there is a downloadable, printable PDF that includes the full meal plan, recipe links, and a consolidated grocery list. To receive the complete grocery list, sign up using the form provided on the site and you’ll instantly get a copy in your inbox. This list groups ingredients by category to streamline shopping and reduce time spent wandering the aisles.
Enjoy the week of meals! Feel free to swap in seasonal produce, adjust portion sizes for your household, and experiment with spices to suit your taste. The goal is nourishing, approachable meals that simplify daily cooking and support healthy habits.