Week of 5/25/2025

5-Day Meal Plan Recipes for 2 people

(1500 Calories per Person per Day)

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Day 1

1. Veggie Omelet + Toast + Berries

Ingredients (for 2 people):

• 4 eggs + 2 egg whites

• 1 cup spinach

• 1/2 cup diced mushrooms

• 1/2 cup bell peppers

• 2 slices whole grain toast

• 2 cups berries

Instructions:

1. Sauté veggies in a nonstick pan with cooking spray.

2. Beat eggs and pour over veggies. Cook until set.

3. Serve with toast and berries.

2. Chicken Salad Bowl with Chickpeas + Apple

Ingredients (for 2 people):

• 10 oz grilled chicken

• 4 cups mixed greens

• 1/2 cup cucumbers, tomatoes, bell peppers

• 1/2 cup chickpeas

• 2 tbsp vinaigrette

• 2 small apples

Instructions:

1. Toss salad ingredients together.

2. Top with grilled chicken and dressing.

3. Enjoy with apples on the side.

3. Stuffed Bell Peppers + Broccoli

Ingredients (for 2 people):

• 12 oz lean ground turkey

• 2 halved bell peppers

• 1/2 cup onion

• 1/2 cup zucchini

• 1 cup cooked quinoa

• 2 tbsp shredded cheese

• 2 cups steamed broccoli

Instructions:

1. Cook turkey with onion and zucchini; stir in quinoa.

2. Stuff into peppers, top with cheese.

3. Bake at 375°F for 20 minutes. Serve with broccoli.

4. Greek Yogurt + Half Banana

Ingredients (for 2 people):

• 1 1/2 cups plain Greek yogurt

• 1 banana

Instructions:

1. Slice banana and mix into yogurt.

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Day 2

5. Overnight Oats with Berries and Chia

Ingredients (for 2 people):

• 1 cup oats

• 1 cup almond milk

• 1/2 cup Greek yogurt

• 1 tbsp chia seeds

• 1 cup berries

Instructions:

1. Combine all ingredients in jars or bowls.

2. Stir and refrigerate overnight.

3. Serve cold or warm.

6. Turkey Lettuce Wraps + Carrots + Hummus

Ingredients (for 2 people):

• 8 oz cooked turkey

• 6 large lettuce leaves

• 1/2 cup diced bell peppers or cucumber

• 1 cup carrot sticks

• 4 tbsp hummus

Instructions:

1. Fill lettuce leaves with turkey and veggies.

2. Serve with carrots and hummus.

7. Zucchini Noodles with Marinara + Ground Chicken

Ingredients (for 2 people):

• 2 cups zucchini noodles (zoodles)

• 10 oz ground chicken

• 1 cup marinara (no added sugar)

• 2 tbsp parmesan or light mozzarella (optional)

Instructions:

1. Brown ground chicken and stir in marinara.

2. Heat zoodles in a skillet or microwave.

3. Top zoodles with sauce and cheese.

8. Popcorn + String Cheese

Ingredients (for 2 people):

• 6 cups air-popped popcorn

• 2 light string cheeses

Instructions:

1. Serve together as a snack.

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Day 3

9. Scrambled Eggs + Sweet Potato Hash + Orange

Ingredients (for 2 people):

• 4 eggs + 2 egg whites

• 1 cup diced sweet potato

• 1/2 cup diced onion

• 1 tsp olive oil

• 2 small oranges

Instructions:

1. Sauté sweet potato and onion in olive oil until tender.

2. Scramble eggs and serve with hash and orange slices.

10. Veggie Bowl with Quinoa, Beans, Avocado

Ingredients (for 2 people):

• 1 cup cooked quinoa

• 1/2 cup black beans

• 1/2 avocado, sliced

• 2 cups spinach or kale

• 1/2 cup chopped tomatoes, peppers

• 2 tbsp lime juice or salsa

Instructions:

1. Assemble all ingredients in large bowls.

2. Drizzle lime or salsa over the top.

11. Grilled Chicken + Roasted Cauliflower + Green Beans

Ingredients (for 2 people):

• 10 oz chicken breast

• 2 cups roasted cauliflower

• 2 cups green beans

Instructions:

1. Grill chicken.

2. Roast cauliflower at 400°F for 25 minutes.

3. Steam green beans and serve.

12. Cottage Cheese + Cucumber Slices

Ingredients (for 2 people):

• 1 cup low-fat cottage cheese

• 1 cup cucumber slices

Instructions:

1. Serve together as a snack.

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Day 4

13. Protein Smoothie

Ingredients (for 2 people):

• 2 scoops protein powder

• 1 banana

• 1 cup spinach

• 1 cup almond milk

• Ice

Instructions:

1. Blend all ingredients until smooth.

14. Chickpea Stir-Fry + Brown Rice

Ingredients (for 2 people):

• 1 cup chickpeas

• 1 cup cooked brown rice

• 2 cups mixed stir-fry veggies

Instructions:

1. Stir-fry veggies and chickpeas with soy sauce.

2. Serve with rice.

15. Stuffed Zucchini Boats + Side Salad

Ingredients (for 2 people):

• 2 zucchini (halved)

• 8 oz ground turkey

• 1/2 cup tomato

• 2 tbsp cheese

• 2 cups greens with 2 tbsp dressing

Instructions:

1. Fill zucchini with cooked turkey and tomato.

2. Bake at 375°F for 20 minutes.

3. Serve with side salad.

16. Apple + 1 Tbsp Peanut Butter

Ingredients (for 2 people):

• 2 small apples

• 2 tbsp natural peanut butter

Instructions:

1. Slice apples and dip in peanut butter.

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Day 5

17. English Muffin + Scrambled Eggs + Berries

Ingredients (for 2 people):

• 2 whole grain English muffins

• 4 scrambled eggs

• 2 cups berries

Instructions:

1. Toast muffins.

2. Scramble eggs.

3. Serve with berries.

18. Grilled Chicken Lettuce Wrap + Veggies

Ingredients (for 2 people):

• 10 oz grilled chicken

• 4 large lettuce leaves

• 1/2 cup diced veggies

Instructions:

1. Wrap chicken and veggies in lettuce leaves.

19. Turkey Meatballs + Spaghetti Squash + Marinara

Ingredients (for 2 people):

• 8 oz turkey meatballs

• 2 cups spaghetti squash

• 1 cup marinara sauce

• 2 tbsp shredded cheese (optional)

Instructions:

1. Bake or pan-fry meatballs.

2. Heat spaghetti squash and marinara.

3. Combine and top with cheese if desired.

20. Greek Yogurt + Almonds

Ingredients (for 2 people):

• 1 1/2 cups plain Greek yogurt

• 20 almonds

Instructions:

1. Top or mix yogurt with almonds.