Your Complete 2-Week Healthy Meal Plan

Take all the stress out of eating healthy by following our complete 2-week plan. Each day, we've planned out new breakfast, lunch, and dinner recipes for you—plus a midafternoon snack! So get ready to start cooking, because our easy meal plan will keep you eating healthy for the next 14 days.

Week One: Monday

Start your 2 weeks of healthy eating off right with a bowl of berry breakfast quinoa! For lunch, you can look forward to a dressed-up salad with salmon and mashed potato cakes, plus a honey-drizzled fruit bowl for your midafternoon snack. Don't worry, though, you can ease your way into healthy eating with a slice of gooey, cheesy veggie lasagna for dinner.

Breakfast: Mixed Berry Breakfast Quinoa

Lunch: Salmon-Potato Cakes

Snack: Honey Fruit Salad

Dinner: Mile-High Meatless Lasagna Pie

Daily Nutrition Info: 1334 calories, 60 grams of fat, 1896 mg sodium, 146 grams of carbs, 19 grams of fiber, 59 grams of protein

Week One: Tuesday

Tacos for breakfast, anyone? These egg- and hash brown-stuffed tacos will definitely keep your stomach from growling until it's time to dig into a fruity chicken pasta salad for lunch. Sip on a protein-packed strawberry-banana smoothie in the afternoon, and then tuck in to a plate of veggies and noodles covered in a creamy peanut sauce.

Breakfast: Hearty Breakfast Tacos

Lunch: Cilantro-Lime Pasta Salad

Snack: Protein-Packed Smoothies

Dinner: Peanut Sauced Veggies and Noodles

Daily Nutrition Info: 1383 calories, 51 grams of fat, 1745 mg sodium, 174 grams of carbs, 21 grams of fiber, 71 grams of protein

Week One: Wednesday

Wake up to a hearty (and healthy) breakfast sandwich that will keep you satisfied much longer than regular avocado toast. Then grab an easy grilled chicken wrap for lunch, and add a burst of natural sweetness to your afternoon with a quick smoothie. And when the dinner bell rings, get your knife and fork ready to tackle Greek-seasoned pork chops and a blend of couscous and veggies.

Breakfast: Avocado, Prosciutto, and Egg Sandwiches

Lunch: Chicken and Avocado Lettuce Wraps

Snack: Sweet Honey-Ginger Beet and Mango Smoothies

Dinner: Greek Seasoned Pork with Lemon Couscous

Daily Nutrition Info: 1275 calories, 54 grams of fat, 2058 mg sodium, 124 grams of carbs, 21 grams of fiber, 82 grams of protein

Week One: Thursday

No need to skip your morning bagel today—just dress it up with an easy apple compote! At lunchtime, your salad is getting upgraded with chicken, broccoli, and a super-easy creamy dressing. A crunchy, fiery snack mix is all you need to tide you over until the main event: classic homemade French dip sandwiches.

Breakfast: Toasted Bagels with Apple Breakfast Compote

Lunch: Chicken-Broccoli Cups

Snack: Hot and Spicy Snack Mix

Dinner: Classic French Dips

Daily Nutrition Info: 1394 calories, 50 grams of fat, 1564 mg sodium, 175 grams of carbs, 19 grams of fiber, 78 grams of protein

Week One: Friday

A raspberry croissant breakfast sandwich might sound a little indulgent, but trust us: You've earned it. At lunchtime, take your tastebuds on a quick trip to the Mediterranean with a garbanzo bean- and veggie-stuffed pita. Savor your creamy blueberry and sunflower seed parfait in the afternoon, because dinner brings the fire with a hot and spicy turkey stir-fry.

Breakfast: Raspberry Croissant Sandwich

Lunch: Garbanzo Bean-Veggie Pitas with Creamy Avocado Dressing

Snack: Blueberry-Sunflower Seed Snack Parfait

Dinner: Spicy Stir-Fried Turkey and Greens

Daily Nutrition Info: 1430 calories, 52 grams of fat, 1143 mg sodium, 172 grams of carbs, 21 grams of fiber, 70 grams of protein

Week One: Saturday

Make your weekend breakfast one to remember by topping a plain bowl of oatmeal with avocado, cheddar cheese, and a sunny-side up egg. Lunch is a lighter affair thanks to a bright and fresh Greek pasta salad, while a mocha-almond afternoon smoothie will give you enough energy to make the most of your Saturday. Then just pop a quick enchilada bake in the oven for dinner, and get back to relaxing.

Breakfast: Oatmeal with Sunny-Side Up Eggs, Avocado, Cheddar, and Chives

Lunch: Greek Spinach-Pasta Salad with Feta and Beans

Snack: Energizing Mocha-Almond Smoothies

Dinner: Three Bean Enchiladas

Daily Nutrition Info: 1406 calories, 53 grams of fat, 1922 mg sodium, 182 grams of carbs, 28 grams of fiber, 62 grams of protein

Week One: Sunday

Prep overnight oats on Saturday so you can spend a little extra time sleeping in before Sunday breakfast. An easy turkey, avocado, and veggie wrap will keep your day moving, while a freshly popped bowl of garlic-chili popcorn will give it a little spice. And, of course, it wouldn't be Sunday dinner without a juicy pot roast baked alongside tender sweet potatoes.

Breakfast: Orange-Honey Overnight Oats

Lunch: Turkey-Avocado Wraps

Snack: Garlic-Chili Popcorn

Dinner: Coffee-Braised Pot Roast

Daily Nutrition Info: 1301 calories, 50 grams of fat, 1328 mg sodium, 141 grams of carbs, 21 grams of fiber, 81 grams of protein

Week Two: Monday

No one likes getting out of bed on Monday morning, but a quick bowl of overnight oats will make your day run a little smoother. Plus, you'll have a hot bowl of beef ravioli soup to look forward to! A few spoonfuls of yogurt topped with chocolate and mango makes the perfect midafternoon snack in preparation for a turkey sausage-stuffed delicata squash dinner.

Breakfast: Overnight Oats with Fruit

Lunch: Mushroom and Beef Ravioli Soup

Snack: Chocolate & Mango Yogurt

Dinner: Sausage-Stuffed Delicata Squash

Daily Nutrition Info: 1474 calories, 60 grams of fat, 1235 mg sodium, 192 grams of carbs, 24 grams of fiber, 60 grams of protein

Week Two: Tuesday

If oatmeal just won't cut it, then this six-grain breakfast bowl surely will! Tote an easy turkey, quinoa, and veggie salad for lunch, and crunch on a zesty handful of cereal and pita chip snack mix in the afternoon. And for dinner? A decadent (but still healthy!) roast garlic chicken with melt-in-your-mouth sweet potatoes.

Breakfast: Six-Grain Slow Cooker Porridge

Lunch: Turkey-Quinoa Salad

Snack: Hail Caesar Snack Mix

Dinner: Garlic Chicken with Sweet Potatoes

Daily Nutrition Info: 1371 calories, 57 grams of fat, 1627 mg sodium, 147 grams of carbs, 21 grams of fiber, 76 grams of protein

Week Two: Wednesday

Grab a spoon—you'll need it for this morning's fruit-filled tropical smoothie bowl. Then snag another for lunchtime's creamy potato and cheddar soup. And you don't have to skip granola bars for a snack—just make your own! But don't worry if your stomach starts growling, because your pork chop dinner will be on your table after just 30 minutes prep.

Breakfast: Tropical Fruit Smoothie Bowls

Lunch: Potato-Cheddar Soup

Snack: Chocolate-Peanut Butter Granola Bar

Dinner: Pork Chops, Apples & Greens

Daily Nutrition Info: 1350 calories, 59 grams of fat, 1757 mg sodium, 149 grams of carbs, 20 grams of fiber, 63 grams of protein

Week Two: Thursday

For oatmeal made a little extra special, try baking instead of giving your bowl its usual turn in the microwave or on the stove. For lunch, skip takeout and stir together a DIY burrito bowl with all your favorite fixings. A mini BLT pizza is the perfect snack for satisfying your pizza-related cravings, and a kale salad with chicken, tangerines, and pears ends your day on a powerful note.

Breakfast: Baked Oatmeal

Lunch: Burrito Bowls

Snack: Arugula BLT Pizzas

Dinner: Power Kale Salad

Daily Nutrition Info: 1327 calories, 50 grams of fat, 1904 mg sodium, 152 grams of carbs, 21 grams of fiber, 80 grams of protein

Week Two: Friday

Give your breakfast a sweet spin by scooping up overnight oatmeal flavored with fresh blackberries and ginger. Then, enjoy a veggie-filled lunch by whipping up a quick spinach- and tomato-filled grilled cheese on whole wheat bread. The addition of dried fruit makes regular peanut butter munchies a more healthful afternoon snack, and a salad loaded with grilled turkey, mango, and avocado makes for a fun and flavorful Friday night dinner.

Breakfast: Blackberry-Ginger Refrigerator Oatmeal

Lunch: Veggie Grilled Cheese

Snack: Confetti Peanut Butter Munchies

Dinner: Turkey-Jicama Salad with Lime Dressing

Daily Nutrition Info: 1318 calories, 50 grams of fat, 1279 mg sodium, 161 grams of carbs, 21 grams of fiber, 65 grams of protein

Week Two: Saturday

Make breakfast into its own event when you set up a DIY breakfast burrito bar in your kitchen. Then, juicy homemade turkey meatballs and gooey mozzarella cheese make a must-try lunch. Roasted soy beans seasoned with thyme and cayenne pepper make a light and crunchy snack, and crispy fish with a wilted spinach salad makes a delicious and protein-packed dinner.

Breakfast: Bacon and Egg Burritos

Lunch: Turkey Meatball Grinder

Snack: Herbed Soy Snacks

Dinner: Fish with Crispy Bread Crumbs, Spinach & Onions

Daily Nutrition Info: 1327 calories, 52 grams of fat, 2113 mg sodium, 123 grams of carbs, 19 grams of fiber, 94 grams of protein

Week Two: Sunday

Elvis would approve of this peanut butter, banana, and bacon oatmeal breakfast. Lunch puts a new twist on classic chicken salad by serving up shrimp and avocado in creamy coleslaw dressing. In the afternoon, snack on toasted French bread spread with ricotta cheese and an edamame mixture, then finish off your two weeks of healthy meals with baked chicken breasts seasoned with basil and paired with orzo and zucchini.

Breakfast: Oatmeal with Peanut Butter, Banana, and Bacon

Lunch: Shrimp Avocado Hoagies

Snack: Edamame Ricotta Toasts

Dinner: Herbed Chicken, Orzo, and Zucchini

Daily Nutrition Info: 1404 calories, 54 grams of fat, 1696 mg sodium, 157 grams of carbs, 20 grams of fiber, 77 grams of protein

Keep Eating Healthy!

Don't stop now—we still have dozens of healthy recipes for you to try! Make your own 2-week meal plan, or just adjust your usual recipe rotation to include a few of these healthier options.

Healthy Breakfast Recipes

Healthy Lunch Ideas

Healthy Snacks

20-Minute Healthy Dinners

Healthy Dessert Recipes

1 Comment

  1. As my BMI along with my age creep up I took a look at this 2 week plan. Quite a few of the recipes look and sound really good so I will move this post to a holding zone until I shop. I just have 3 concerns,
    1. fat 2.cholesterol 3.sodium! I can and will tweak to suit my dietary needs. As I am saving this I will let you know how it goes!raf

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