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Meal Plans

Your 20-Ingredient, 1-Week Meal Plan: Make Healthy Eating Super Easy

This nutritious meal plan is everything you want: simple, delicious and every recipe done in 30 minutes or less. With a shopping list of 20 ingredients, plus some pantry staples, and you’re on your way to a week of mealtime wins.

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Let’s be honest: You don’t have a lot of spare time during the week to map out a grocery game plan, get creative with your recipes for every meal of the day and stand in front of your stove actually cooking. We’re all too busy for that! So, we’ve created a 1-week meal plan that features just 20 ingredients (and a few pantry staples) and time-saving recipes so you can prep in advance and save yourself time all week long. You’ll have no problem eating healthy meals, satisfying your hunger and meeting your nutritional goals without stressing. It’s clean eating, made easy!

In this one-week meal plan, you’ll find an array of recipes that are simplified and streamlined so you can use all of your weekly groceries in the most efficient way possible. Grab your shopping list (just scroll down!), pick up 20 ingredients at the store and pull the last few extras from your already-stocked pantry – it’s as easy as that. Whether you’re looking for a more frugal meal plan or want to maximize your budget and the food you buy, this meal plan will deliver. Plus, as an added bonus, each of the recipes included in this meal plan offers a wholly different flavor profile to keep things interesting and exciting. Your taste buds won’t be bored at all!

Ready to simplify your weekday meals? With this 20-ingredient, 1-week meal plan, you’ll satisfy your nutritional needs while reaping plenty of extra benefits. And it’s so easy to follow; we’ve broken it down for you below.

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The recipes

Mango Carrot Smoothie

Two mason jars of mango carrot smoothie next to whole carrots

Mango and carrot might seem like an unlikely combination, but these orange nutrition powerhouses are a mighty delicious pair when blended with yogurt, honey and cinnamon. Get the recipe here.

Chicken & Rice Miso Soup

Chicken and rice miso soup in bowl

The addition of miso paste gives this everyday, comforting bowl of chicken soup an elevated twist. Get the recipe here.

Not-Fried Chicken & Coleslaw

Bowl of coleslaw next to sliced not-fried chicken

This coated, baked chicken is full of flavor next to a vibrant purple slaw that’s made with Greek yogurt instead of the traditional mayo. Get the recipe here.

Breakfast Bruschetta

Egg and tomato over bruschetta

A savory, balanced breakfast is just the thing to energize your morning and make a normal weekday feel like a weekend. Get the recipe here.

Mango Basil Salmon

Mango basil salmon in a bowl

The tropical flavors of this easy salmon dish with chile-lime rice make for a fancy weeknight meal at home without any fuss. Get the recipe here.

Roasted Garlic Tomato Pasta

Roasted garlic tomato pasta in a bowl

Roasting tomatoes and garlic to make fresh pasta sauce gives it a deep, rich and smoky flavor that takes hearty chickpea pasta to the next level. Get the recipe here.

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The meal plan

BREAKFAST LUNCH DINNER
MONDAY 1 Mango Carrot Smoothie 1 serving Chicken & Rice Miso Soup (save leftovers) 1 serving Not-Fried Chicken & Coleslaw (save leftovers)
TUESDAY 1 serving Breakfast Bruschetta (save leftovers) 1 serving Not-Fried Chicken & Coleslaw (leftovers) 1 serving Chicken & Rice Miso Soup (leftovers)
WEDNESDAY 1 serving Breakfast Bruschetta (leftovers) 1 serving Mango Basil Salmon (save leftovers) 1 serving Not-Fried Chicken & Coleslaw (leftovers)
THURSDAY 1 Mango Carrot Smoothie 1 serving Not-Fried Chicken & Coleslaw (leftovers) 1 serving Roasted Garlic Tomato Pasta (save leftovers)
FRIDAY 1 serving Breakfast Bruschetta (leftovers) 1 serving Roasted Garlic Tomato Pasta (leftovers) 1 serving Mango Basil Salmon (leftovers)
SATURDAY 1 serving Breakfast Bruschetta (leftovers) 1 serving Chicken & Rice Miso Soup (leftovers) 1 serving Roasted Garlic Tomato Pasta (leftovers)
SUNDAY 1 Mango Carrot Smoothie 1 serving Chicken & Rice Miso Soup (leftovers) 1 serving Roasted Garlic Tomato Pasta (leftovers)
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Shopping list

20 key ingredients

  1. 34-oz carton plain Greek yogurt
  2. 10 large eggs
  3. 7 4-oz boneless skinless chicken breasts
  4. 2 4-oz wild salmon fillets
  5. 2 6-oz cartons shredded Parmesan cheese
  6. 1 bag carrots
  7. 1 head celery
  8. 3 yellow onions
  9. 2 heads garlic
  10. 1 red cabbage
  11. 8 large tomatoes
  12. 1 large bunch fresh basil
  13. 4 small fresh mangoes
  14. 2 limes
  15. 1 lb chickpea penne pasta
  16. 1 bag jasmine rice
  17. 6 whole-grain mini baguettes
  18. 2 oz raw almonds
  19. 1 carton white miso paste
  20. 1 jar raw honey

Pantry staples

  • 1 bottle avocado oil
  • 1 bottle extra-virgin olive oil
  • 1 bottle apple cider vinegar
  • 1 bottle ground cinnamon
  • 1 bottle chile powder blend (aka chili powder)
  • 1 bottle sea salt
  • 1 bottle black pepper

Download the meal plan & shopping list here.