5-Day Meal Plan & Shopping List

Here is a 5-day meal plan designed to include all essential vitamins and minerals.

Day 1:

• Breakfast: Avocado toast with poached eggs, fresh orange juice
• Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, olives, feta cheese, and olive oil vinaigrette
• Dinner: Baked salmon with quinoa, and steamed broccoli
• Snacks: Almonds, Greek yogurt with honey, an apple

Day 2:

• Breakfast: Greek yogurt with mixed berries and granola
• Lunch: Quinoa salad with avocado, black beans, corn, and lime dressing
• Dinner: Grilled lean steak with sweet potatoes and green beans
• Snacks: Carrot sticks with hummus, a banana, a handful of mixed nuts

Day 3:

• Breakfast: Oatmeal with blueberries, chia seeds, and a drizzle of honey
• Lunch: Tuna salad with whole grain bread, side of raw veggies
• Dinner: Stir-fried tofu with mixed vegetables and brown rice
• Snacks: Celery sticks with peanut butter, a pear, Greek yogurt

Day 4:

• Breakfast: Smoothie with spinach, banana, blueberries, and almond milk
• Lunch: Lentil soup with a side salad (mixed greens, cherry tomatoes, cucumber, balsamic dressing)
• Dinner: Baked chicken breast with quinoa and steamed asparagus
• Snacks: Baby carrots, a handful of walnuts, an apple

Day 5:

• Breakfast: Scrambled eggs with whole grain toast, a side of mixed fruit (berries, kiwi, and melon)
• Lunch: Chickpea salad with mixed greens, bell peppers, cucumber, tomatoes, and a lemon-tahini dressing
• Dinner: Grilled fish with sweet potatoes and roasted Brussels sprouts
• Snacks: Sliced bell peppers with hummus, a banana, a handful of almonds

Based on this meal plan, here is your shopping list:

Proteins:

• Eggs: 1 dozen
• Chicken breasts: 4
• Salmon fillets: 2
• Lean steak: 2
• Tofu: 1 block
• Tuna: 2 cans
• Greek yogurt: 1 large container
• Almonds: 1 bag
• Mixed nuts: 1 bag
• Walnuts: 1 bag

Grains:

• Whole grain bread: 1 loaf
• Quinoa: 1 bag
• Brown rice: 1 bag
• Granola: 1 bag
• Rolled oats: 1 bag
• Whole grain toast: 1 loaf

Fruits and Vegetables:

• Avocados: 3
• Oranges: 2
• Mixed greens: 2 large bags
• Cherry tomatoes: 1 pint
• Cucumbers: 2
• Olives: 1 jar
• Feta cheese: 1 package
• Broccoli: 1 bunch
• Berries: 2 pints
• Black beans: 1 can
• Corn: 1 can
• Green beans: 1 pound
• Sweet potatoes: 4
• Carrots: 1 bag
• Bananas: 5
• Blueberries: 1 pint
• Chia seeds: 1 bag
• Raw veggies (your choice): 1 bag
• Spinach: 1 bag
• Lentils: 1 bag
• Asparagus: 1 bunch
• Mixed fruit (berries, kiwi, and melon): 1 bag each
• Bell peppers: 3
• Chickpeas: 1 can
• Brussels sprouts: 1 bag
• Pears: 2
• Apples: 3

Dairy:

• Butter: 1 small package
• Milk: 1 quart

Miscellaneous:

• Olive oil: 1 bottle
• Vinegar: 1 bottle
• Honey: 1 bottle
• Peanut butter: 1 jar
• Tahini: 1 jar
• Hummus: 1 container

Remember to check your pantry for staples like salt, pepper, spices, and cooking oil before shopping. Happy meal prepping!