Looking for a 7 day dinner plan including a grocery list? Here you go!
Here’s a 7-Day Dinner Meal Plan with a variety of proteins, delicious recipes, and a complete grocery list!
Meal Plan
Day 1 (Pork): Garlic Herb Pork Tenderloin with Roasted Sweet Potatoes & Green Beans
Day 2 (Chicken): Lemon Herb Grilled Chicken with Quinoa & Roasted Veggies
Day 3 (Ground Beef): Healthy Taco Bowls with Cilantro Lime Rice
Day 4 (Fish): Baked Lemon Garlic Salmon with Asparagus & Brown Rice
Day 5 (Steak): Grilled Sirloin Steak with Roasted Brussels Sprouts & Mashed Cauliflower
Day 6 (Ground Turkey): Turkey & Zucchini Meatballs with Whole Wheat Pasta & Marinara
Day 7 (Chicken): Honey Garlic Chicken Stir-Fry with Brown Rice
Recipes and Instructions
Day 1: Garlic Herb Pork Tenderloin
Ingredients:
- 1 pork tenderloin
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp dried thyme
- 1 tsp dried rosemary
- ½ tsp salt & pepper
- 2 medium sweet potatoes, diced
- 1 lb green beans
Instructions:
- Preheat oven to 400°F.
- Rub pork with olive oil, garlic, thyme, rosemary, salt, and pepper.
- Place pork on a baking sheet. Toss sweet potatoes with a little olive oil, salt, and pepper and add to the pan.
- Roast for 25-30 minutes or until pork reaches 145°F.
- Add green beans to the pan for the last 10 minutes.
Day 2: Lemon Herb Grilled Chicken
Ingredients:
- 2 boneless, skinless chicken breasts
- Juice of 1 lemon
- 1 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp garlic powder
- Salt & pepper
- 1 cup quinoa
- 2 cups mixed veggies (zucchini, bell peppers, cherry tomatoes)
Instructions:
- Marinate chicken in lemon juice, olive oil, oregano, garlic, salt, and pepper for 30 minutes.
- Grill chicken for about 6-7 minutes per side.
- Cook quinoa according to package directions.
- Roast veggies at 400°F for 15 minutes.
Day 3: Healthy Taco Bowls
Ingredients:
- 1 lb ground beef (93% lean)
- 1 tsp chili powder
- 1 tsp cumin
- 1 tsp garlic powder
- 1 cup brown rice
- 1 can black beans, drained & rinsed
- 1 cup cherry tomatoes, halved
- 1 avocado, diced
- Salsa & Greek yogurt (optional)
Instructions:
- Cook brown rice according to package.
- Brown ground beef, drain excess fat, and add seasonings.
- Assemble bowls with rice, beef, black beans, tomatoes, avocado, and salsa.
Day 4: Baked Lemon Garlic Salmon
Ingredients:
- 2 salmon fillets
- 1 tbsp olive oil
- 2 cloves garlic, minced
- Juice of 1 lemon
- 1 tsp dried dill
- 1 lb asparagus
- 1 cup cooked brown rice
Instructions:
- Preheat oven to 375°F.
- Place salmon on a baking sheet, drizzle with olive oil, garlic, lemon juice, and dill.
- Bake for 12-15 minutes.
- Roast asparagus on the same pan for 10 minutes.
Day 5: Grilled Sirloin Steak
Ingredients:
- 2 sirloin steaks
- 1 tbsp olive oil
- 1 tsp salt & pepper
- ½ tsp garlic powder
- 1 lb Brussels sprouts, halved
- 2 cups cauliflower, mashed
Instructions:
- Preheat grill and season steaks with oil, salt, pepper, and garlic powder.
- Grill steaks 4-5 minutes per side for medium-rare.
- Roast Brussels sprouts at 400°F for 20 minutes.
- Mash cooked cauliflower with a bit of butter and salt.
Day 6: Turkey and Zucchini Meatballs
Ingredients:
- 1 lb ground turkey
- 1 zucchini, grated
- 1 egg
- ½ cup whole wheat breadcrumbs
- ½ tsp garlic powder
- ½ tsp Italian seasoning
- 1 jar marinara sauce
- 8 oz whole wheat pasta
Instructions:
- Mix turkey, zucchini, egg, breadcrumbs, garlic, and seasoning. Form into meatballs.
- Bake at 375°F for 20 minutes.
- Heat marinara and add cooked meatballs. Serve over pasta.
Day 7: Honey Garlic Chicken Stir-Fry
Ingredients:
- 2 boneless, skinless chicken breasts, diced
- 1 tbsp olive oil
- 2 tbsp soy sauce
- 1 tbsp honey
- 2 cloves garlic, minced
- 1 cup broccoli
- 1 red bell pepper, sliced
- 1 cup brown rice
Instructions:
- Heat oil in a pan and cook chicken until golden.
- Add garlic, soy sauce, and honey, then stir in broccoli and bell pepper.
- Serve over brown rice.
Grocery List
Protein
1 pork tenderloin
4 boneless, skinless chicken breasts
1 lb ground beef (93% lean)
2 salmon fillets
2 sirloin steaks
1 lb ground turkey
Produce
2 medium sweet potatoes
1 lb green beans
1 zucchini
2 red bell peppers
1 cup broccoli
1 lb Brussels sprouts
2 cups cauliflower
1 cup cherry tomatoes
1 avocado
2 lemons
2 cloves garlic
1 bunch asparagus
Pantry Staples
Olive oil
Whole wheat pasta (8 oz)
Brown rice (3 cups)
Quinoa (1 cup)
Whole wheat breadcrumbs (½ cup)
Canned black beans (1 can)
Marinara sauce (1 jar)
Salsa
Soy sauce
Honey
Spices & Seasonings
Garlic powder
Onion powder
Italian seasoning
Dried oregano
Dried thyme
Dried rosemary
Dried dill
Chili powder
Cumin
Salt & pepper
This meal plan keeps things simple, healthy, and delicious! Let me know if you want any modifications.
