Creating a healthy meal plan for you and your family is a great way to save time and money while eating healthier and better. We’ve rounded up a week’s worth of meals that you can use as a guide to create your own healthy weekly meal plan. We’ve grouped them into breakfast, lunch, and dinner but you can mix and match them however you want.
A quick tip on planning your meals – start small. Don’t feel the pressure of planning for the entire week if you haven’t done this before. Start by planning a few meals for the week and build up slowly so you don’t get overwhelmed.
Healthy Breakfast Meals
Monday: Avocado Toast with Egg on top of Whole Bread
Skip the financial advice telling you to stop buying avocado toast. Make it at home with a few ingredients and you’ll have a healthy and filling breakfast in less than 10 minutes.
Tuesday: Store-bought chicken tocino with Sinigang Garlic Rice
You don’t have to make everything from scratch when you’re meal planning. There are healthy store-bought options like chicken tocino that will make preparing meals easier. You can even use dried fish for a more indulgent breakfast.
Wednesday: Oatmeal topped with peanut butter and bananas
Heart-healthy and easy, oatmeal should be part of your regular rotation whenever you plan your meals for the week. Make it even easier by making overnight oats.
Thursday: Tapa with Kimchi Fried Rice
Friday: Greek yogurt topped with fresh fruits and nuts
Saturday: Tortang Talong
This breakfast staple isn’t only a Filipino classic but has also been voted as the best omelet in the entire world. Make this a part of your healthy breakfast meals.
Sunday: Oatmeal Pancakes topped with fruits
Healthy Lunch Meals
Start the week strong with a meatless recipe for Meatless Monday.
Tuesday: Lumpia Kalabasa and leftover bok choy and mushroom curry
Wednesday: Tinola sa Gata
This recipe is a healthy and delicious twist to the classic tinola.
Thursday: Pan-Seared Fish and Poqui Poqui
Friday: Chicken Pepper Stir-Fry
A stir-fry is an easy way to have healthy lunch meals when you’re pressed for time. This recipe uses chicken breast seasoned with Knorr Liquid Seasoning for that healthy yet umami-rich meal.
Saturday: Roast Chicken with Summer Pako Salad
The filling of these lettuce cups freezes well so we recommend doubling the batch and saving some for the coming week. That way, when you’re ready to prep for next week’s meals, you already have one dish (almost) ready to eat.
Healthy Dinner Meals
Monday: Pan-Seared Fish and Poqui Poqui
Tuesday: Ginisang Monggo
Wednesday: Chicken Embutido
Healthy, easy, and freezer-friendly. What’s not to love about this chicken embutido? Prepare it during the weekend and you’ll have a meal that goes from fridge to plate in less than 15 minutes. Did we mention that it’s kid-friendly too?
Thursday: Sinigang na Bangus
Friday: Tofu Stir-Fry
This Tofu Stir-Fry recipe makes use of whatever vegetable you have and is a great way to empty your fridge for the next batch of healthy meals. Simply pan-fry your tofu, add whatever vegetables you have on hand, and drizzle with a mix of ¼ cup soy sauce, 1 tbsp honey, and 1 tbsp sesame oil. Serve with rice and you have a healthy meal that’s tasty too!
Saturday: Fried Rice made from leftover Chicken Pepper Stir-Fry
When it comes to planning your meals, it’s good to leave room for flexibility. You will have leftovers and to maximize your budget and time in the kitchen, find ways to repurpose your leftovers. For Saturday dinner, make a bowl of delicious fried rice from your leftover chicken pepper-stir fry and make it heftier by adding your favorite veggies and serving it with a fried egg.
Sunday: Chicken and Kesong Puti Salad
Use the leftover chicken from Saturday’s lunch as the protein for this salad
Tips for Creating a Healthy Meal Plan
These recipes are a great starting point in creating your healthy weekly meal plans. Here are a few tips that can help you when you begin planning your own:
1. Think of freezer-friendly meals that you can make double or triple batches of so you don’t have to cook for every single meal.
2. Plan for flexibility in your meals. It’s okay to reuse leftovers or even order meals when you’re tired. This plan serves you and isn’t meant to be strictly followed.
3. Plan for healthy meals that can be prepped the night before and require little to no heating time the next day. You might be excited to make that dish that takes 2 hours to make when you’re meal planning but when you’re swamped with responsibilities, you’ll wish you had an easy meal ready to go.
If you want to make it even easier and use recipes that are tried and tested, you can use the meal planner feature of recipedia. This meal planner makes it easier by developing a weekly plan for you based on the number of days you want to cook, the type of meals you want to make, and even your food preferences. All you have to do is answer a few questions and the meal planner will do the rest. Sign up and try making a meal plan for yourself!