This 2-Week Healthy Meal Plan includes a done-for-you Grocery List and everything you need to have two weeks of healthy high-protein, high-fiber dinners ready to go! The recipes included in this free meal plan are flavorful, simple, nutritious, and family-friendly. This meal plan is FREE to everyone and includes a grocery list for each week.
This meal plan was created in partnership with the Northern Pulse Growers Association.
What Is Included In This 2-Week Healthy Meal Plan #5?
The 2-Week Healthy Eating Meal Plan includes two weeks of healthy recipes planned for you and created byregistered dietitians. The meal plan consists of 4 healthy dinners each week (with weekly grocery lists) plus suggestions for breakfast, lunch, and snacks. If you are a family of 4 or less, then the dinner recipes also provide enough leftovers to be used for easy lunches during the week.
This meal plan is meant to be flexible in order to fit your lifestyle and preferences. We leave breakfasts, lunches, and snacks open for you to plan because we know that many individuals have their go-to’s when it comes to these meals. For example, you could enjoy a smoothie or baked oatmeal for breakfast every morning and a big salad or leftovers for lunch. We want this plan to work for you, so we’ve keep it flexible and easy to follow.
Our ultimate goal with this meal plan is that it is realistic for you to follow and that it doesn’t require you to make a new recipe for every meal of the day. We’ve instead decided to focus on the biggest pain point when it comes to meal planning – dinners that work and everyone looks forward to eating!
Click Here to Download Your 2-Week Healthy Meal Plan #5
What Are Pulses?
Pulse is the latin word for thick soup, and it categorizes a group of crops that are the edible seeds of foods known as legumes and beans. Some well-known pulses include lentils, chickpeas, dry beans, dry peas, lupins, cow peas, and pigeon peas. Pulses are only harvested when dried, as opposed to other vegetable crops that are harvested while still green.
Pulses are great sources of fiber, plant-based protein, and important minerals. In fact, studies have shown that people who eat ½ cup of pulses per day or more have higher intakes of fiber, protein, calcium, potassium, folate, zinc, iron, and magnesium.
What You Get In This Healthy Meal Plan
In this 2-Week Healthy Meal Plan you’ll get:
- 4 delicious, family-friendly dinner recipes each week – to make in whatever way works best for you – whether that’s weekend batch-cooking, prepping some of the ingredients ahead so they’re ready when you are, or making the recipe start to finish on each day as you go
- Weekly grocery shopping list – one new grocery list for each of the two weeks in the plan
- Suggestions for healthy breakfasts, lunches, and snacks
- Flexibility– we’ve built in days for using leftovers, making your own favorite recipes, or even getting takeout or delivery (because we all like a break from cooking once in a while). Feel free to move days around, double a recipe or two so you have more leftovers, or swap out some of the recipes altogether to use your family’s favorites.
- BYOM –On Sunday’s it’s a “Build Your Own Meal (BYOM)” . We encourage you to use what you have leftover from the week.
- All recipes are high protein, high fiber, and gluten-freeand have suggestions for other dietary modifications
- An optional 2-Week Workout Plan that you could pair with this meal plan for two weeks of planned fitness and healthful eating
Click Here to Download Your 2-Week Healthy Meal Plan #5
Who Is This Free 2-Week Meal Plan For?
This healthy eating meal plan is for anyone who wants to take some of the guesswork out of healthy meal planning.
Our recipes are designed to be short on ingredients but big on flavor and easy enough for anyone to make. All of the recipes are gluten-free and we give suggestions for making them dairy-free whenever possible – but feel free to make your own ingredient swaps to suit your needs or use what you have on hand. This meal plan is also high in fiber and protein, thanks to the addition of nutritious pulses in many of the dinner recipes.
We’re here to make healthy eating doable and fun – and this 2-Week Healthy Meal Plan is the perfect way to help you feel better inside out and on your way to achieving your goals of healthy and homemade dinners at home.
Also! Get 2 Weeks of Planned Workouts
Looking for a 2-Week Workout Challenge to Go Along with Your 2-Week Meal Plan? We’ve got you covered!
You can’t beat the feeling of eating well and moving your body on a regular basis and sometimes it takes a good challenge to make it a habit. We’ve partnered with our friend Lindsey Bomgren of Nourish Move Love to provide a 2-Week Workout Challenge that coordinates with your 2-Week Meal Plan.
Nourish Move Love Workouts:
- Are totally free and accessible to all fitness levels
- Require minimal equipment and can be done in the comfort of your own home.
- Include full-length follow-along videos for each workout where Lindsey demonstrates every exercise and provides suggestions for modifications
Healthy Meal Plan #5 Week 1
Here’s what’s on the menu for your Week 1 dinners. Within the meal plan, click on the recipe images to be taken to the recipe blog post, or click on the links below to access each recipe.
Monday (Day 1)– Chicken Chickpea Curry | Total Time: 30 minutes | Serves: 6 | Easy to prep ahead, if desired, for a reheat-and-eat meal | Serve over rice and garnish with cilantro and lime
Tuesday (Day 2)– Lentil Shepherd’s Pie | Total Time: 1 hour, 30 minutes (prep takes 20 minutes) | Serves: 8 | Stovetop to oven
Wednesday (Day 3)– Mediterranean Steak Bowls with Hummus| Total Time: 45 minutes | Serves: 4 | Can grill steaks and prep dressing ahead for faster assembly
Thursday (Day 4)– Leftovers
Friday (Day 5)– Sheet Pan Veggie Shawarma | Total Time: 40 minutes | Serves: 4 | Serve bowl style with lettuce, cucumber, tomatoes, lemon, fresh mint, cashews, and toasted sesame seeds
Saturday (Day 6)– Leftovers or Takeout
Sunday (Day 7)– Build Your Own Meal (use up any leftovers from the week)
Click Here to Download the Week 1 Grocery List
Healthy Meal Plan #5 Week 2
And here’s what’s on the menu for your Week 2 dinners. Within the meal plan, click on the recipe images to be taken to the recipe blog post, or click on the links below to access each recipe.
Monday (Day 8)– Saucy Beef and Lentil Meatballs| Total Time: 40 minutes | Serves: 6 | Serve over Israeli couscous, rice, or quinoa | Garnish with cilantro
Tuesday (Day 9)– Mediterranean Bowls with Salmon | Total Time: 42 minutes | Serves: 4 | Use store-bought tzatziki sauce for faster prep
Wednesday (Day 10)–Slow Cooker Lentil Chili| Total Time: 8-10 hours (LOW) or 4-5 hours (HIGH) includes 15 minutes of prep | Serves: 8 | Garnish with green onions, cilantro, jalapeños, avocado, and/or lime wedges
Thursday (Day 11)– Leftovers
Friday (Day 12)– Easy Taco Bowls | Total Time: 40 minutes | Serves: 4 | If desired, replace 1 pound of ground beef with 1 cup of cooked lentils | Serve with your favorite taco toppings
Saturday (Day 13)– Leftovers or Takeout
Click Here to Download the Week 2 Grocery List
Add These: Breakfast, Lunch & Snack Recipes
Here are some meal suggestions for your breakfasts, lunches, and snacks. They would make great additions to your 2-week meal plan.
Easy Breakfasts To Add
See All Breakfasts
Nutritious Lunches To Add
See All Lunches
Healthy Snacks To Add
See All Snacks
Northern Pulse Growers Association
This free meal plan was made possible through partnership with the Northern Pulse Growers Association. This nonprofit association represents growers of dry peas, lentils, chickpeas, lupins, and fava beans in Montana and North Dakota. These U.S.-grown ingredients are a great way to add more nutrition to meals, which is why this meal plan includes many ways and flavors to enjoy them.
More Free Meal Plans For You
See All Meal Plans
This is a sponsored post. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating high-quality recipes and content for you.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
