Monday
Breakfast:
- Option 1: Scrambled eggs with spinach and whole grain toast
- Option 2: Greek yogurt with honey and mixed berries
Lunch:
- Option 1: Grilled chicken salad with mixed greens, tomatoes, cucumbers, and balsamic vinaigrette
- Option 2: Quinoa salad with roasted vegetables and feta cheese
Dinner:
- Option 1: Baked salmon with roasted sweet potatoes and steamed broccoli
- Option 2: Lentil soup with a side of whole grain bread
Tuesday
Breakfast:
- Option 1: Oatmeal topped with sliced bananas, almonds, and a drizzle of maple syrup
- Option 2: Smoothie with spinach, banana, almond milk, and protein powder
Lunch:
- Option 1: Turkey and avocado wrap with whole wheat tortilla
- Option 2: Chickpea salad with diced tomatoes, cucumbers, and lemon-tahini dressing
Dinner:
- Option 1: Grilled shrimp with quinoa and roasted asparagus
- Option 2: Vegetable stir-fry with tofu served over brown rice
Wednesday
Breakfast:
- Option 1: Whole grain toast with avocado slices and a poached egg
- Option 2: Cottage cheese with sliced peaches and a sprinkle of cinnamon
Lunch:
- Option 1: Caprese salad with sliced tomatoes, fresh mozzarella, basil, and balsamic glaze
- Option 2: Spinach and feta stuffed bell peppers
Dinner:
- Option 1: Beef stir-fry with bell peppers, mushrooms, and broccoli served over noodles
- Option 2: Baked chicken breast with quinoa and steamed green beans
Thursday
Breakfast:
- Option 1: Overnight oats with chia seeds, almond milk, and mixed berries
- Option 2: Whole grain waffles topped with Greek yogurt and sliced strawberries
Lunch:
- Option 1: Mediterranean quinoa salad with cucumber, cherry tomatoes, olives, and feta cheese
- Option 2: Black bean and corn salad with avocado and lime dressing
Dinner:
- Option 1: Grilled tofu with roasted sweet potatoes and sautéed kale
- Option 2: Spaghetti squash with marinara sauce and turkey meatballs
Friday
Breakfast:
- Option 1: Veggie omelet with mushrooms, bell peppers, and onions
- Option 2: Breakfast burrito with scrambled eggs, black beans, and salsa
Lunch:
- Option 1: Asian chicken salad with cabbage, carrots, mandarin oranges, and sesame dressing
- Option 2: Quinoa and black bean stuffed bell peppers
Dinner:
- Option 1: Grilled salmon with roasted Brussels sprouts and wild rice
- Option 2: Lentil and vegetable curry served with naan bread
Saturday
Breakfast:
- Option 1: Pancakes topped with fresh fruit and a drizzle of honey
- Option 2: Breakfast bowl with Greek yogurt, granola, and mixed berries
Lunch:
- Option 1: Turkey and avocado sandwich on whole grain bread with a side salad
- Option 2: Tomato basil soup with a grilled cheese sandwich
Dinner:
- Option 1: Baked cod with quinoa pilaf and steamed asparagus
- Option 2: Vegetable and tofu stir-fry with brown rice
Sunday
Breakfast:
- Option 1: Breakfast quesadilla with scrambled eggs, black beans, and cheese
- Option 2: Chia seed pudding with almond milk and sliced almonds
Lunch:
- Option 1: Cobb salad with grilled chicken, avocado, bacon, hard-boiled eggs, and blue cheese dressing
- Option 2: Veggie-packed minestrone soup with a side of crusty bread
Dinner:
- Option 1: Grilled steak with roasted potatoes and green beans
- Option 2: Baked stuffed peppers with ground turkey, quinoa, and diced vegetables
Feel free to adjust the options based on your dietary preferences and nutritional needs. Also, remember to include snacks throughout the day to keep your energy levels up!
Free printable grocery list and Meal Plan → Here
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