Weekly Menu Plan - Fresh & Seasonal Focus
Monday
Breakfast:
- Overnight oats with fresh apples and cinnamon
- Greek yogurt
- Chopped walnuts and local honey
Lunch:
- Grilled chicken breast with roasted sweet potato wedges
- Sautéed kale with garlic
- Fresh pear
Dinner:
- Lean beef stir-fry with broccoli and bell peppers
- Brown rice
- Mixed green salad with balsamic vinaigrette
- Baby spinach, arugula, shaved carrots
- Pumpkin seeds for crunch
Tuesday
Breakfast:
- Whole grain toast with mashed avocado
- Poached eggs
- Roasted cherry tomatoes
Lunch:
- Whole wheat pasta salad with:
- Cherry tomatoes
- Diced cucumber
- Chickpeas
- Light Italian dressing
- Fresh orange
Dinner:
- Baked chicken breast with herbs
- Roasted Brussels sprouts with garlic
- Quinoa pilaf
- Garden salad with lemon vinaigrette
- Mixed greens, radishes, cucumber
- Sunflower seeds
Wednesday
Breakfast:
- Steel-cut oatmeal with pear and cinnamon
- Almonds
- Hard-boiled egg
Lunch:
- Turkey and avocado wrap with whole wheat tortilla
- Carrot and celery sticks
- Apple slices
Dinner:
- Healthy beef lasagna with:
- Whole wheat pasta sheets
- Lean ground beef
- Ricotta and spinach
- Caesar salad (homemade dressing)
- Romaine lettuce
- Whole grain croutons
- Shaved parmesan
Thursday
Breakfast:
- Greek yogurt parfait with:
- Fresh pomegranate seeds
- Granola
- Local honey
Lunch:
- Quinoa bowl with:
- Grilled chicken
- Roasted butternut squash
- Steamed broccoli
- Mixed berries
Dinner:
- Turkey and vegetable casserole
- Brown rice
- Harvest salad
- Mixed greens, roasted pecans
- Diced apple, dried cranberries
- Apple cider vinaigrette
Friday
Breakfast:
- Whole grain English muffin
- Scrambled eggs with spinach
- Fresh orange slices
Lunch:
- Mediterranean pasta salad with:
- Whole wheat rotini
- Cherry tomatoes
- Cucumber
- Olives
- Feta cheese
Dinner:
- Herb-crusted baked chicken
- Roasted root vegetables (parsnips, carrots, sweet potatoes)
- Green salad with ranch dressing
- Mixed greens, cucumber, tomatoes
- Shredded carrots
Saturday
Breakfast:
- Whole grain pancakes
- Fresh berry compote
- Greek yogurt
Lunch:
- Beef and barley soup with:
- Lean beef chunks
- Fresh vegetables
- Whole grain barley
- Whole grain crackers
Dinner:
- Baked ziti with:
- Whole wheat pasta
- Lean ground beef
- Low-fat mozzarella
- Italian chopped salad
- Romaine, radicchio
- Cherry tomatoes, pepperoncini
- Red wine vinaigrette
Sunday
Breakfast:
- Vegetable frittata with:
- Bell peppers
- Spinach
- Mushrooms
- Whole grain toast
Lunch:
- Chicken and rice bowl
- Steamed broccoli
- Mandarin orange
Dinner:
- Beef and vegetable stir-fry
- Brown rice
- Asian-inspired salad
- Napa cabbage, carrots
- Mandarin oranges
- Sesame ginger dressing
Shopping Tips
- Buy produce that's firm and fresh
- Look for locally grown options when possible
- Store leafy greens with paper towels to extend freshness
- Prep vegetables soon after purchasing for easier meal assembly
- Buy whole chickens and portion them yourself to save money
- Choose lean cuts of beef (sirloin, flank steak, lean ground beef)
Seasonal Fall Vegetables to Include:
- Brussels sprouts
- Sweet potatoes
- Butternut squash
- Parsnips
- Carrots
- Kale
- Cabbage
- Broccoli
- Cauliflower
- Root vegetables
Meal Prep Suggestions:
- Wash and chop vegetables on Sunday
- Cook grains in bulk (brown rice, quinoa)
- Prepare homemade salad dressings
- Portion out breakfast ingredients
- Cook chicken breasts for multiple meals