This week’s Healthy Weekly Meal Plan offers six seasonal dinner recipes and one lighter dessert, plus a printable grocery list to make shopping simple. These menus are designed to simplify mealtime while keeping meals nourishing and satisfying.
First new meal plan of 2023 — a fresh set of approachable recipes you can use for easy meal prep and everyday cooking.
These recipes focus on clean, whole-food ingredients and are easily adapted to fit a variety of dietary needs. Each dish can be prepared as written or modified to suit low-carb, keto, paleo, or Whole30 preferences — see the notes under each recipe for simple swaps.
Whether you follow a specific eating plan or simply want balanced, flavorful meals, this week’s selection offers plenty of variety: comforting soups, vibrant vegetable-forward dishes, and satisfying proteins to keep the week interesting.
For easy sides to pair with these meals, try these favorites: Stir Fry Vegetables, Roasted Asparagus with Parmesan and Lemon, Vegan Butternut Squash Soup, Sautéed Brussels Sprouts with Butter and Garlic, or Crowd-Pleasing Roasted Vegetables.
You can also make simple bases like Jalapeño Ginger Cauliflower Rice or Ginger Turmeric Aromatic Rice to turn the barbacoa into burrito bowls.
If you missed them, the 5-Ingredient Peanut Butter Oatmeal Chocolate Chip Cookies have been a hit and are a simple treat to make this week.
Print the grocery list at the end of this post so you can pick up everything in a single trip. Enjoy the week of nourishing meals!
SUNDAY:
Hearty Ground Turkey Soup with Vegetables — A creamy, comforting soup that’s one of the most popular recipes on the site. This clean, soothing bowl is ideal for meal prep, chilly evenings, or when you want something nourishing and simple.
Special Diet: Paleo and Whole30 friendly. To make it lower in carbs, swap the potatoes for cauliflower or broccoli.
Prep Ahead: This soup cooks quickly and generally requires no advance prep.
Notes: Vegetables can be customized to your taste or seasonal availability.
MONDAY:
Pureed Beet Soup with Fennel & Citrus — A vibrant, silky beet soup balanced with citrusy brightness and served with an apple-fennel slaw for crunch. The recipe includes instructions for Instant Pot, slow cooker, and stovetop preparation.
Special Diet: Paleo and vegetarian options included.
Prep Ahead: Chop beets, fennel, shallots, and carrots in advance to save time. The soup freezes well for easy reheating.
Notes: Use vegetable broth for a vegan version. Serve with a protein such as salmon, chicken, or beef if desired.
TUESDAY:
Crispy Sesame Salmon — Salmon cut into bite-sized pieces, pan-seared until crisp, then finished with a sweet-savory sesame glaze. A simple weeknight recipe that feels special without much fuss.
Special Diet: Naturally low-carb, paleo, and Whole30 friendly as written; choose sides based on your dietary preferences.
Prep Ahead: No advance prep is necessary; the salmon is best served fresh.
Notes: Serve over rice, cauliflower rice, greens, or with a simple slaw. Avocado, edamame, and roasted vegetables all complement this dish.
WEDNESDAY:
Green Chile Chicken & Spaghetti Squash Bake — A great make-ahead option for meal preppers. Roasted chicken mixed with green salsa and a touch of ranch-style dressing creates a creamy, flavorful bake. Top with avocado for extra richness.
Special Diet: Low-carb and paleo friendly.
Prep Ahead: Roast the chicken, onions, and spaghetti squash ahead of time and shred or slice as needed.
Notes: Try a homemade Paleo Ranch Dressing, or increase the salsa verde if you prefer to skip the ranch.
THURSDAY:
Crock Pot Barbacoa Beef — Tender shredded beef slow-cooked with smoky and spicy flavors. Use it for tacos with your favorite tortillas or wraps, or build burrito bowls with rice, cauliflower rice, slaw, and toppings.
Special Diet: Low-carb, paleo, and Whole30 friendly as written; adapt serving choices to meet your needs.
Prep Ahead: Minimal prep — add ingredients to the crock pot and let it cook.
Notes: Adjust chipotle peppers to control heat. Pork roast is a tasty alternative to beef.
FRIDAY:
Easy Cajun Sausage & Rice Skillet — A one-pan dish that comes together in about 30 minutes. It’s a flavorful, family-friendly option for a busy weeknight.
Special Diet: Gluten-free and dairy-free.
Prep Ahead: No advance prep is required.
Notes: Substitute 1 cup uncooked quinoa for the rice, or use cooked brown or wild rice added at the end if you prefer those grains.
DESSERT:
Healthy Apple Crisp — A grain-free apple crisp with an almond flour topping that’s comforting enough for dessert or even breakfast. This simple recipe is vegan, paleo-friendly, gluten-free, refined sugar-free, and dairy-free, using only seven basic ingredients.
Special Diet: The apple filling can be prepared up to two days in advance.
Prep Ahead: This dessert is freezer-friendly and fits vegan, paleo, and grain-free diets.
Notes: Swap almond flour for hazelnut or cassava flour if needed, or use 1/4 cup melted butter instead of coconut oil for a different flavor profile.
GROCERY LIST:
Print this week’s grocery list to gather everything in one trip: HERE.
More Healthy Meal Plans:
- Healthy Meal Plan – 32
- Healthy Meal Plan – Week 31
- Healthy Weekly Meal Plan – Week 30
- Healthy Weekly Meal Plan – Week 29
- Healthy Meal Plan – Week 28
- Healthy Meal Plan – Week 27
- Healthy Meal Plan – Week 26
- Healthy Meal Plan – Week 25
- Healthy Meal Plan – Week 24
- Paleo Meal Plan – Week 23
- Paleo Meal Plan – Week 22
- Paleo Meal Plan – Week 21
- Paleo Meal Plan – Week 20
- Paleo Meal Plan – Week 19
- Paleo Meal Plan – Week 18