Healthy Meal Plans - Slender Kitchen (2024)

We created this free Healthy Meal Plan to help make eating healthier easy! Staying on track and making healthy meal choices is hard without a plan. That's why we created this meal plan to help you get organized and eat delicious meals without having to worry about what's for dinner.

Whenever I want to eat healthier, having a meal plan is one of the things that helps me the most. And even though many of us are familiar with healthy eating already, each time we start again, it's kind of like starting over. Plus who couldn't use some extra meal ideas!! To help you get started, we put together this free meal plan that includes ideas for breakfast, lunch, dinner, and even some snacks. Plus it has a complete shopping list to make grocery shopping easy.

Don't miss out on the shopping list and printable version of the meal plan below!

Click Here For the Free Printable Meal Plan with Shopping List

Sample Meal Plan

Sunday

• Breakfast: Bacon, Egg, Zucchini, and Cheese Muffins with a light English muffin and fresh fruit
• Lunch: Chicken Parmesan Zucchini Boats with a green salad and 1 tbsp light dressing
• Dinner: Slow Cooker Sweet and Spicy Chicken with Sesame Green Beans and 1/2 cup brown rice

Monday

• Breakfast: Microwave Apple Peanut Butter Oatmeal with 1/2 cup nonfat Greek yogurt
• Lunch: Leftover Slow Cooker Sweet and Spicy Chicken with a low carb wrap and greens
• Dinner: Skillet Vegetable Lasagna

Tuesday

• Breakfast: Bacon, Egg, Zucchini, and Cheese Muffins with a light English muffin and fresh fruit
• Lunch: Leftover Chicken Parmesan Zucchini Boats with a green salad and 1 tbsp light dressing
• Dinner: Parmesan Crusted Pork Chops with Crispy Balsamic Brussels Sprouts

Wednesday

• Breakfast: Microwave Apple Peanut Butter Oatmeal with 1/2 cup nonfat Greek yogurt
• Lunch: Leftover Slow Cooker Sweet and Spicy Chicken with lettuce wraps and 1 cup edamame
• Dinner: Thai Basil Ground Beef Bowl

Thursday

• Breakfast: Bacon, Egg, Zucchini, and Cheese Muffins with a light English muffin and fresh fruit
• Lunch: Leftover Thai Basil Ground Beef Bowl
• Dinner: Shortcut Chicken Cordon Bleu with Roasted Asparagus and a small baked sweet potato

Friday

• Breakfast: Microwave Apple Peanut Butter Oatmeal with 1/2 cup nonfat Greek yogurt
• Lunch: Leftover Shortcut Chicken Cordon Bleu with a green salad and 1 tbsp light dressing
• Dinner: Tilapia Fish Burgers with Skinny Fries

Saturday

• Breakfast: Three Ingredient Banana and Egg Pancakes with turkey bacon fresh fruit
• Lunch: Leftover Tilapia Fish Burgers with 1 cup edamame in pods
• Dinner: Greek Turkey Tostadas

Click Here For the Free Printable Meal Plan with Shopping List

Snack Ideas

• Brownie Batter Chocolate Hummus with fresh fruit
• 1 cup nonfat Greek Yogurt with fresh fruit and 1/4 cup low fat granola
• 2 oz. deli turkey in a low carb wrap with tomato and 1 tbsp. light cream cheese
• Apple or banana with 1 tbsp. peanut butter
• 3 cups light microwave popcorn
• Pizza Egg Mug
• Fruit, sliced veggies, nonfat yogurt, eggs

Tips for Making this Meal Plan Work for You

• We are sharing a version of this meal plan for 2 people or 4 people. If needed, when you click on the individual recipes above, you can change the number of servings the the recipe will automatically update and you can build your plan to fit your needs. Additionally, we offer a complete meal planning service, where our weekly meal plans can be customized to work for any family size.
• If you have big eaters in your family, consider making extra servings so that everyone is satisfied. I have found that my husband, who is lucky to have a great metabolism, usually needs about two servings to be full.
• We love using leftovers for lunch! This plan utilizes leftovers so that you don't have to worry about preparing an extra meal for lunch. If you don't like leftovers, adjust the servings so that you don't have extras.
• This is a complete plan for breakfast, lunch, and dinner for seven days. If you like to eat out a few nights a week or always eat the same breakfast, just swap out those meals.
• There is also a low carb and vegetarian version of this meal plan available through the link to download.

What are the serving sizes?

Every recipe will have its own serving size but they are built around standard serving sizes. For example, most protein portions will be between 4-6 ounces, grains and legumes are 1/2 cup, pasta dishes are 1-1.5 cups, etc. For people with bigger appetites, we recommend doubling the serving size. Many families who use the plans, will double the recipes to account for hungry teenagers or spouses.

How many people is this meal plan for?

The sample plan that is included here is meant for a family of four for dinners and weekend breakfasts. The breakfasts and lunches during the week are for one person since most people are only preparing meals for themselves during the week. However, if you decide to use our meal plans, you can adjust the servings to fit any family size and decide exactly how many servings you would like for every meal. There is also a two person version of the meal plan available for free.

What about water? How much water should I drink daily?

Drinking enough water is key to weight loss and healthy living, plus it just makes you feel good. It also is a great way to make sure you feel full since many people actually confuse thirst for hunger. Your daily water intake can include plain water, sparkling water, and herbal teas, If you aren't sure how much water you should drink daily, check out our calculator.

Do you have more meal plans?

Since we know it can be hard to find the time to search for recipes, put together a balanced meal plan, and then create a shopping list - we began to offer weekly meal plans to help make eating on plan easy and delicious. Our healthy, low carb, and vegetarian meal plans do the hard work for you.

Each week there is a new meal plan packed with delicious recipes that are fully customizable to fit your family size and lifestyle. Check it out and let us do the hard work of meal planning for you.

What is the best way to go about meal planning?

It really depends on your needs and how much time you find. First, figure out if you have the time to create your own weekly meal plans. Most people find it will take them between 2-3 hours to find the recipes they want, create a meal plan, and then build their shopping list. If you don't have time, check out our meal plans! They are done for you, super easy to customize, and cost less than $1 per week.

If you do have time to create your own meal plans, usually, I plan out all my dinners first making sure there is variety when it comes to protein and cuisine so we don't get bored. For lunches, I always use leftovers so I would then add some extra servings to the dinner recipes I would like to use for leftover style lunches. Sometimes I will also find a couple of meal prep recipes and prepare those for lunches. Finally, I look for 1-2 breakfast recipes I am happy eating all week.