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Simple rotation. Zero guesswork. Use this as a framework, not a prison. Swap days as needed.

WEEK 1

Day 1

Breakfast: Protein-Packed Overnight Oats
Lunch: Grilled Chicken Power Bowl
Dinner: Lemon Garlic Chicken with Roasted Vegetables

Day 2

Breakfast: Avocado Toast with Jammy Eggs
Lunch: Turkey Avocado Wrap
Dinner: Baked Salmon with Dill Yogurt Sauce

Day 3

Breakfast: Greek Yogurt Berry Parfait
Lunch: Mediterranean Chickpea Salad
Dinner: Turkey & Vegetable Skillet

Day 4

Breakfast: Spinach & Feta Egg Muffins
Lunch: Tuna Protein Bowl
Dinner: Steak with Sweet Potato and Green Beans

Day 5

Breakfast: Banana Almond Protein Pancakes
Lunch: Chicken Caesar Lettuce Wraps
Dinner: Chicken Stir-Fry

Day 6

Breakfast: Cottage Cheese Power Bowl
Lunch: Lentil & Spinach Soup
Dinner: Baked Cod with Lemon and Herbs

Day 7

Breakfast: Simple Power Breakfast
Lunch: Shrimp Rice Bowl
Dinner: Chicken & Cauliflower Rice Bowl

WEEK 2

Day 8

Breakfast: Cinnamon Apple Oatmeal
Lunch: Chicken & Sweet Potato Meal Prep
Dinner: Shrimp & Zucchini Skillet

Day 9

Breakfast: Peanut Butter Banana Toast
Lunch: Veggie & Hummus Pita
Dinner: Turkey Meatballs with Marinara

Day 10

Breakfast: Chia Seed Pudding
Lunch: Egg Salad with Greek Yogurt
Dinner: Grilled Chicken with Quinoa Salad

Day 11

Breakfast: Green Smoothie Bowl
Lunch: Beef & Broccoli Skillet
Dinner: One-Pan Sausage & Veggies

Day 12

Breakfast: Egg & Tomato Toast
Lunch: Cobb Salad
Dinner: Beef & Broccoli

Day 13

Breakfast: Warm Chia Oat Bowl
Lunch: Turkey Chili
Dinner: Stuffed Bell Peppers

Day 14

Breakfast: Simple Power Breakfast
Lunch: Black Bean & Rice Bowl
Dinner: Baked Chicken Thighs with Brussels Sprouts

WEEK 3

Day 15

Breakfast: Protein-Packed Overnight Oats
Lunch: Chicken Soup
Dinner: Shrimp Tacos (Lettuce Wraps)

Day 16

Breakfast: Avocado Toast with Jammy Eggs
Lunch: Sardine & Avocado Toast
Dinner: Slow Cooker Chicken Soup

Day 17

Breakfast: Greek Yogurt Berry Parfait
Lunch: Chicken Fried Rice (Healthy Version)
Dinner: Pork Tenderloin with Roasted Veggies

Day 18

Breakfast: Spinach & Feta Egg Muffins
Lunch: Simple Protein Plate
Dinner: Eggplant & Chickpea Curry

Day 19

Breakfast: Banana Almond Protein Pancakes
Lunch: Turkey Avocado Wrap
Dinner: Baked Tilapia with Rice

Day 20

Breakfast: Cottage Cheese Power Bowl
Lunch: Mediterranean Chickpea Salad
Dinner: Chicken Alfredo (Lightened-Up)

Day 21

Breakfast: Simple Power Breakfast
Lunch: Shrimp Rice Bowl
Dinner: Simple Dinner Plate

WEEK 4

Day 22

Breakfast: Cinnamon Apple Oatmeal
Lunch: Chicken & Sweet Potato Meal Prep
Dinner: Lemon Garlic Chicken with Roasted Vegetables

Day 23

Breakfast: Peanut Butter Banana Toast
Lunch: Tuna Protein Bowl
Dinner: Baked Salmon with Dill Yogurt Sauce

Day 24

Breakfast: Chia Seed Pudding
Lunch: Veggie & Hummus Pita
Dinner: Turkey & Vegetable Skillet

Day 25

Breakfast: Green Smoothie Bowl
Lunch: Egg Salad with Greek Yogurt
Dinner: Steak with Sweet Potato and Green Beans

Day 26

Breakfast: Egg & Tomato Toast
Lunch: Chicken Caesar Lettuce Wraps
Dinner: Chicken Stir-Fry

Day 27

Breakfast: Warm Chia Oat Bowl
Lunch: Lentil & Spinach Soup
Dinner: Baked Cod with Lemon and Herbs

Day 28

Breakfast: Simple Power Breakfast
Lunch: Black Bean & Rice Bowl
Dinner: Shrimp & Zucchini Skillet

BONUS FLEX DAYS (Days 29–30)

These are intentionally looser so the plan doesn’t break the moment life happens.

Day 29

Breakfast: Any favorite from the plan
Lunch: Leftovers or Simple Protein Plate
Dinner: One-Pan Sausage & Veggies

Day 30

Breakfast: Any favorite from the plan
Lunch: Leftovers
Dinner: Grilled Chicken with Quinoa Salad

Final Notes (This is important)

Repeating meals is a feature, not a flaw
Batch-cook proteins on Sundays
Keep frozen veggies on hand
If hunger goes up, increase protein first

Perfect. Below is a clean, no-BS grocery list built directly from the 30-day meal plan you’re using.

I’ve organized it by category, not by recipe, so it’s easy to shop and easy to reuse. Quantities assume 1–2 people. Adjust up if feeding more.

RECIPES

Simple, filling, and actually good

Breakfast shouldn’t feel like a chore or a sugar crash waiting to happen. These recipes focus on real food, solid protein, healthy fats, and carbs that won’t wreck your energy by 10 a.m. Every recipe below is complete, tested, and flexible enough for busy mornings.

1. Protein-Packed Overnight Oats

Serves: 1

Ingredients

½ cup rolled oats
¾ cup unsweetened almond milk
½ cup plain Greek yogurt
1 tbsp chia seeds
1 scoop vanilla protein powder
½ cup berries

Instructions

Stir all ingredients except berries in a jar.
Refrigerate overnight.
Top with berries before eating.

2. Avocado Toast with Jammy Eggs

Serves: 1

Ingredients

1 slice sourdough bread
½ ripe avocado
2 eggs
Salt, pepper, chili flakes

Instructions

Boil eggs for 6½ minutes, then peel.
Toast bread. Mash avocado with salt.
Spread avocado, top with sliced eggs and seasoning.

3. Spinach & Feta Egg Muffins

Serves: 4 (8 muffins)

Ingredients

8 eggs
1 cup chopped spinach
½ cup feta cheese
Salt and pepper

Instructions

Preheat oven to 350°F.
Whisk eggs and mix in spinach and feta.
Pour into greased muffin tin.
Bake 20–22 minutes.

4. Banana Almond Protein Pancakes

Serves: 2

Ingredients

2 ripe bananas
2 eggs
½ cup oat flour
1 scoop protein powder
1 tsp baking powder

Instructions

Blend all ingredients.
Cook pancakes on medium heat, flipping once bubbles form.

5. Greek Yogurt Berry Parfait

Serves: 1

Ingredients

1 cup Greek yogurt
½ cup mixed berries
¼ cup granola
1 tsp honey

Instructions

Layer yogurt, berries, granola, and honey in a bowl or jar.

6. Veggie Omelet

Serves: 1

Ingredients

2 eggs
¼ cup bell peppers
¼ cup onions
¼ cup mushrooms
Salt and pepper

Instructions

Sauté veggies until soft.
Add whisked eggs.
Cook until set, fold, and serve.

7. Chia Seed Pudding

Serves: 2

Ingredients

¼ cup chia seeds
1 cup almond milk
1 tsp vanilla
Fruit for topping

Instructions

Mix all ingredients.
Chill 4 hours or overnight.
Top with fruit.

8. Healthy Breakfast Burrito

Serves: 1

Ingredients

1 whole wheat tortilla
2 scrambled eggs
¼ cup black beans
¼ avocado
Salsa

Instructions

Warm tortilla.
Fill with eggs, beans, avocado, and salsa.
Roll and eat.

9. Smoked Salmon Breakfast Toast

Serves: 1

Ingredients

1 slice whole grain toast
2 tbsp cream cheese
2 oz smoked salmon
Lemon juice, dill

Instructions

Spread cream cheese on toast.
Top with salmon, lemon, and dill.

10. Cottage Cheese Power Bowl

Serves: 1

Ingredients

1 cup cottage cheese
½ cup pineapple or berries
1 tbsp chopped nuts

Instructions

Combine all ingredients in a bowl.

11. Cinnamon Apple Oatmeal

Serves: 1

Ingredients

½ cup oats
1 cup water or milk
½ apple, diced
½ tsp cinnamon

Instructions

Cook oats with apple and liquid.
Stir in cinnamon before serving.

12. Green Smoothie Bowl

Serves: 1

Ingredients

1 frozen banana
½ cup spinach
½ cup almond milk
1 tbsp almond butter

Instructions

Blend thick.
Pour into bowl and add toppings.

13. Sweet Potato Breakfast Hash

Serves: 2

Ingredients

1 large sweet potato, diced
1 tbsp olive oil
2 eggs
Salt and pepper

Instructions

Roast sweet potatoes at 400°F for 25 minutes.
Top with fried or poached eggs.

14. Quinoa Breakfast Bowl

Serves: 1

Ingredients

½ cup cooked quinoa
½ cup almond milk
1 tbsp almond butter
Berries

Instructions

Warm quinoa with milk.
Add almond butter and berries.

15. Egg & Tomato Toast

Serves: 1

Ingredients

1 slice whole grain toast
1 egg
Tomato slices
Salt and pepper

Instructions

Fry egg.
Layer tomato and egg on toast.

16. Blueberry Oat Muffins

Serves: 6

Ingredients

1½ cups oat flour
1 tsp baking powder
1 egg
¾ cup almond milk
½ cup blueberries

Instructions

Mix ingredients.
Bake at 350°F for 20 minutes.

17. Peanut Butter Banana Toast

Serves: 1

Ingredients

1 slice whole grain toast
1 tbsp natural peanut butter
½ banana

Instructions

Spread peanut butter on toast.
Top with banana slices.

18. High-Protein Waffles

Serves: 2

Ingredients

1 cup oat flour
1 scoop protein powder
1 egg
¾ cup milk

Instructions

Mix batter.
Cook in waffle iron until golden.

19. Warm Chia Oat Bowl

Serves: 1

Ingredients

¼ cup oats
1 tbsp chia seeds
1 cup milk
Cinnamon

Instructions

Cook all ingredients together until thick.

20. Turkey & Egg Breakfast Plate

Serves: 1

Ingredients

2 eggs
2 slices turkey bacon
½ avocado

Instructions

Cook eggs and turkey bacon.
Serve with avocado.

21. Simple Power Breakfast

Serves: 1

Ingredients

2 boiled eggs
1 apple
1 handful almonds

Instructions

Prep eggs ahead of time.
Plate and go.

Final Tip

You don’t need perfect. You need repeatable. Pick two or three breakfasts from this list, rotate them, and let your mornings run on autopilot. That’s where healthy habits actually stick.

Lunch Recipes

Real food. No sad desk lunches.

Lunch should keep you full, focused, and out of the 3 p.m. crash zone. These recipes are balanced, protein-forward, and easy enough to prep ahead or throw together between meetings. Every recipe below is complete and built with normal ingredients you can find anywhere.

1. Grilled Chicken Power Bowl

Serves: 2

Ingredients

2 chicken breasts
1 tbsp olive oil
Salt, pepper, garlic powder
1 cup cooked brown rice
1 cup roasted vegetables (broccoli, carrots, zucchini)

Instructions

Season chicken and grill or pan-sear until cooked through.
Slice and serve over rice with vegetables.

2. Turkey Avocado Wrap

Serves: 1

Ingredients

1 whole wheat tortilla
4 slices turkey breast
½ avocado, sliced
Lettuce
Mustard or hummus

Instructions

Layer all ingredients on tortilla.
Roll tightly and slice.

3. Mediterranean Chickpea Salad

Serves: 2

Ingredients

1 can chickpeas, rinsed
½ cup cherry tomatoes
¼ cup cucumber, diced
¼ cup feta cheese
1 tbsp olive oil
Lemon juice, salt, pepper

Instructions

Toss all ingredients in a bowl.
Chill or serve immediately.

4. Salmon & Quinoa Bowl

Serves: 2

Ingredients

2 salmon fillets
Salt, pepper
1 cup cooked quinoa
1 cup steamed green beans

Instructions

Bake salmon at 400°F for 12–15 minutes.
Serve over quinoa with green beans.

5. Chicken Caesar Lettuce Wraps

Serves: 2

Ingredients

2 cups cooked chicken, chopped
2 tbsp Greek yogurt Caesar dressing
Romaine lettuce leaves
Parmesan cheese

Instructions

Toss chicken with dressing.
Spoon into lettuce leaves and top with parmesan.

6. Tuna Protein Bowl

Serves: 1

Ingredients

1 can tuna, drained
1 tbsp Greek yogurt
½ avocado
Cherry tomatoes

Instructions

Mix tuna with yogurt.
Serve with avocado and tomatoes.

7. Ground Turkey & Veggie Stir-Fry

Serves: 3

Ingredients

1 lb ground turkey
2 cups mixed vegetables
1 tbsp olive oil
Soy sauce or coconut aminos

Instructions

Brown turkey in oil.
Add vegetables and sauce.
Cook until tender.

8. Lentil & Spinach Soup

Serves: 4

Ingredients

1 cup dry lentils
4 cups vegetable broth
1 cup spinach
Garlic, onion, salt

Instructions

Simmer lentils, broth, garlic, and onion for 30 minutes.
Stir in spinach before serving.

9. Egg Salad with Greek Yogurt

Serves: 2

Ingredients

4 boiled eggs
2 tbsp Greek yogurt
Mustard
Salt and pepper

Instructions

Chop eggs.
Mix with yogurt and mustard.
Serve on whole grain bread or lettuce.

10. Shrimp Rice Bowl

Serves: 2

Ingredients

1 lb shrimp, peeled
1 tbsp olive oil
Garlic
1 cup cooked jasmine rice

Instructions

Sauté shrimp with garlic and oil until pink.
Serve over rice.

11. Chicken & Sweet Potato Meal Prep

Serves: 3

Ingredients

3 chicken thighs or breasts
2 sweet potatoes, cubed
Olive oil, salt, paprika

Instructions

Roast chicken and potatoes at 400°F for 30 minutes.
Divide into containers.

12. Veggie & Hummus Pita

Serves: 1

Ingredients

1 whole wheat pita
¼ cup hummus
Bell peppers, cucumbers, spinach

Instructions

Spread hummus inside pita.
Fill with veggies.

13. Beef & Broccoli Skillet

Serves: 2

Ingredients

12 oz flank steak, sliced
2 cups broccoli
Olive oil, garlic, soy sauce

Instructions

Sear beef in oil.
Add broccoli and sauce.
Cook until tender.

14. Cobb Salad

Serves: 2

Ingredients

2 cups mixed greens
1 grilled chicken breast
2 boiled eggs
½ avocado
Blue cheese

Instructions

Chop and layer all ingredients.
Add dressing of choice.

15. Turkey Chili

Serves: 4

Ingredients

1 lb ground turkey
1 can kidney beans
1 can diced tomatoes
Chili seasoning

Instructions

Brown turkey.
Add beans, tomatoes, seasoning.
Simmer 25 minutes.

16. Zucchini Noodle Chicken Bowl

Serves: 2

Ingredients

2 cups zucchini noodles
1 cup cooked chicken
Olive oil, garlic

Instructions

Sauté zucchini lightly.
Add chicken and season.

17. Sardine & Avocado Toast

Serves: 1

Ingredients

1 slice whole grain toast
1 can sardines
½ avocado
Lemon juice

Instructions

Mash avocado with lemon.
Top toast with sardines.

18. Chicken Fried Rice (Healthy Version)

Serves: 2

Ingredients

1 cup cooked rice
1 cup diced chicken
2 eggs
Mixed veggies

Instructions

Scramble eggs in pan.
Add chicken, rice, veggies.
Stir-fry until heated.

19. Black Bean & Rice Bowl

Serves: 2

Ingredients

1 cup cooked rice
1 can black beans
Salsa
Cilantro

Instructions

Warm rice and beans.
Top with salsa and cilantro.

20. Chicken Soup

Serves: 4

Ingredients

2 chicken breasts
6 cups broth
Carrots, celery, onion
Salt and pepper

Instructions

Simmer everything 30–40 minutes.
Shred chicken before serving.

21. Simple Protein Plate

Serves: 1

Ingredients

4 oz grilled protein (chicken, steak, or tofu)
1 cup vegetables
1 tbsp olive oil

Instructions

Grill protein.
Serve with vegetables and drizzle olive oil.

Final Thought

Healthy lunches don’t need reinvention. They need structure. Protein first, vegetables second, carbs that earn their spot. If you can batch-cook two proteins and one carb on Sunday, lunch stops being a decision for the rest of the week.

21 Best Healthy Dinner Recipes

Real dinners that don’t feel like “diet food”

Dinner is where most people either stay on track or quietly undo the day. These meals are balanced, filling, and built around protein, vegetables, and carbs that actually make sense. Nothing fancy. Nothing sad. Every recipe below is complete and weeknight-friendly.

1. Lemon Garlic Chicken with Roasted Vegetables

Serves: 2

Ingredients

2 chicken breasts
2 cups mixed vegetables (broccoli, carrots, zucchini)
2 tbsp olive oil
2 cloves garlic, minced
Juice of ½ lemon
Salt and pepper

Instructions

Preheat oven to 400°F.
Toss vegetables with 1 tbsp olive oil, salt, and pepper. Roast 20 minutes.
Season chicken with garlic, lemon juice, remaining oil, salt, and pepper.
Bake chicken 18–22 minutes until cooked through. Serve together.

2. Baked Salmon with Dill Yogurt Sauce

Serves: 2

Ingredients

2 salmon fillets
Salt and pepper
½ cup Greek yogurt
1 tbsp lemon juice
Fresh dill

Instructions

Bake salmon at 400°F for 12–15 minutes.
Mix yogurt, lemon, and dill.
Spoon sauce over salmon before serving.

3. Turkey & Vegetable Skillet

Serves: 3

Ingredients

1 lb ground turkey
2 cups mixed vegetables
1 tbsp olive oil
Garlic, salt, pepper

Instructions

Brown turkey in oil.
Add vegetables and garlic.
Cook until vegetables are tender.

4. Steak with Sweet Potato and Green Beans

Serves: 2

Ingredients

2 sirloin steaks
2 sweet potatoes
1 cup green beans
Olive oil, salt, pepper

Instructions

Roast sweet potatoes at 425°F for 30 minutes.
Pan-sear steaks to desired doneness.
Steam or sauté green beans and serve.

5. Chicken Stir-Fry

Serves: 3

Ingredients

1 lb chicken breast, sliced
3 cups stir-fry vegetables
1 tbsp sesame oil
Soy sauce or coconut aminos

Instructions

Cook chicken in oil until browned.
Add vegetables and sauce.
Stir-fry until tender.

6. Baked Cod with Lemon and Herbs

Serves: 2

Ingredients

2 cod fillets
Olive oil
Lemon slices
Fresh herbs

Instructions

Bake at 400°F for 12–15 minutes with oil, lemon, and herbs.

7. Chicken & Cauliflower Rice Bowl

Serves: 2

Ingredients

2 cups cauliflower rice
2 cooked chicken breasts
Olive oil, garlic, salt

Instructions

Sauté cauliflower rice with oil and garlic.
Top with sliced chicken.

8. Shrimp & Zucchini Skillet

Serves: 2

Ingredients

1 lb shrimp
2 zucchini, sliced
Olive oil, garlic

Instructions

Sauté shrimp in oil until pink.
Add zucchini and cook 2–3 minutes.

9. Turkey Meatballs with Marinara

Serves: 4

Ingredients

1 lb ground turkey
1 egg
¼ cup breadcrumbs
2 cups marinara sauce

Instructions

Mix turkey, egg, and breadcrumbs.
Form meatballs and bake at 400°F for 18 minutes.
Simmer in marinara.

10. Grilled Chicken with Quinoa Salad

Serves: 2

Ingredients

2 grilled chicken breasts
1 cup cooked quinoa
Cucumber, tomato
Olive oil, lemon

Instructions

Toss quinoa with veggies, oil, and lemon.
Serve with chicken.

11. One-Pan Sausage & Veggies

Serves: 3

Ingredients

12 oz chicken sausage
Bell peppers, onions, zucchini
Olive oil, salt, pepper

Instructions

Roast everything at 425°F for 25 minutes, stirring once.

12. Beef & Broccoli

Serves: 2

Ingredients

12 oz flank steak
2 cups broccoli
Garlic, soy sauce

Instructions

Sear beef quickly.
Add broccoli and sauce.
Cook until tender.

13. Stuffed Bell Peppers

Serves: 3

Ingredients

3 bell peppers
1 lb ground turkey or beef
1 cup cooked rice
Tomato sauce

Instructions

Brown meat and mix with rice and sauce.
Stuff peppers and bake at 375°F for 35 minutes.

14. Chicken Alfredo (Lightened-Up)

Serves: 3

Ingredients

1 lb chicken breast
8 oz whole wheat pasta
½ cup Greek yogurt
Garlic, parmesan

Instructions

Cook pasta.
Sauté chicken.
Stir yogurt, garlic, and parmesan into warm pasta and chicken.

15. Baked Chicken Thighs with Brussels Sprouts

Serves: 2

Ingredients

4 chicken thighs
2 cups Brussels sprouts
Olive oil, salt, pepper

Instructions

Roast at 425°F for 35–40 minutes.

16. Shrimp Tacos (Lettuce Wraps)

Serves: 2

Ingredients

1 lb shrimp
Taco seasoning
Romaine or butter lettuce
Salsa

Instructions

Cook shrimp with seasoning.
Serve in lettuce cups with salsa.

17. Slow Cooker Chicken Soup

Serves: 4

Ingredients

2 chicken breasts
Carrots, celery, onion
6 cups broth

Instructions

Cook on low 6–8 hours.
Shred chicken and stir.

18. Pork Tenderloin with Roasted Veggies

Serves: 3

Ingredients

1 pork tenderloin
Mixed vegetables
Olive oil, garlic

Instructions

Roast pork and veggies at 400°F for 25–30 minutes.

19. Eggplant & Chickpea Curry

Serves: 3

Ingredients

1 eggplant, diced
1 can chickpeas
1 can light coconut milk
Curry powder

Instructions

Simmer all ingredients 25 minutes.

20. Baked Tilapia with Rice

Serves: 2

Ingredients

2 tilapia fillets
Olive oil, lemon
1 cup cooked rice

Instructions

Bake fish at 400°F for 12 minutes.
Serve with rice.

21. Simple Dinner Plate

Serves: 1

Ingredients

4–6 oz protein (chicken, fish, steak)
1–2 cups vegetables
Olive oil or butter

Instructions

Cook protein simply.
Plate with vegetables and fat of choice.

Final Thought

Dinner doesn’t need variety for variety’s sake. It needs consistency. Pick five of these, rotate them weekly, and let dinner stop being the hardest decision of the day.