7-Day Healthy Meal Planner with Grocery List and Recipes

Short on time and energy, like during the back-to-school time of the year? Then this 7-day no-cook meal plan is exactly what you’ll need, It’s not just a time-saver, it’s also useful when you’re spatially challenged. Think small kitchens, kitchenettes, hotel rooms, holiday apartments or even flatshares, where fridge and storage space are of the essence.

We’ve got everything you needed to know in the form of a healthy meal planner with grocery list; it’ll make your week as stress-free as can be. From a meal plan infographic with a list of recipes we recommend that you can print off and stick on your fridge, to a grocery list to facilitate your trip to the supermarket, and even some useful tips on getting the most out of your meal times.

7 day meal plan quick recipes

Healthy meal planner with grocery list

While first-timers may find it daunting, the 8fit meal planner is actually very convenient and helpful. Firstly, it’s generated for you based on your personal preferences, as in, what you love to eat, and you can customize it to leave out the foods you’re not so keen on.

For the more visual learners among you, we’ve included a printable meal plan with eight of our 8fit recipes for you to try out at home. As a taster, you’ll get two non-cook breakfast ideas, lunch recipes, dinners and easy snacks that’ll gently ease you back into the routine of the new school year. We tried to balance out the meals so that the day remains varied and has a mix of sweet and savory recipes.

After discovering the recipes, you can take a look at the ingredients you’ll need for the week, though we’ve left the amounts out since the recommended calories will differ according to your personal goals. Didn’t you always want a grocery list that reflects your uniqueness? Jokes aside, it’s super practical!

8 healthy recipes to add to your weekly meal plan

Breakfast

Cheese & tomato on bread | Cottage cheese with berries & walnuts

Start your morning off right with a super quick no-cook breakfast. We’ve given you one sweet and another savory one so that you have enough variety to keep you happy. The sweet breakfast contains a whole lot of berries, which are full of antioxidants. The savory breakfast, on the other hand, is topped with lycopene-packed tomatoes. Both breakfasts will leave you feeling light and energized for the whole day, with the protein keeping you full until your next meal.

Lunch

Smashed chickpea & avocado sandwich | Avocado, cucumber & chicken sandwich

Consistency is key, and that’s why the no-cook lunches consist of tasty sandwiches. They’re delicious, portable, and easy to pack for the entire family. If you want to switch it up for one of your meals, you can turn one of the week’s sandwiches into a salad, by plating the veg and enjoying it with bread on the side. There’s avocado in both recipes so that you can remain efficient with your shopping, space, and money. Plus, it’s a good attempt at limiting food waste. Try to buy a whole grain loaf of bread for the complete week, or make your own using Coach Jennifer’s bread recipe.

Dinner

Pesto, sun-dried tomato & white bean salad | Salmon salad with creamy cilantro dressing

For dinner, we’ve got two different salads for you to play experiment with. A satiating salmon salad, and a Mediterranean salad that’s suitable for vegetarians or for those meatless meals. Both dinners include beans, which means that they’re packed with soluble fiber. The fiber doesn’t just contribute to digestive wellness, it also keeps you full for longer, and helps stabilize blood sugar levels. Perfect to boost your overall health and weight maintenance.

Snack

Hummus, carrots & walnuts | Cheese, apple & nuts

Both mess-free snacks contain only three ingredients, making them easy to pack up in no time, with no assembling to do! We’ve given you walnuts in both snacks so that you get a good dose of omega 3 for the week. The nut is useful as an anti-inflammatory, as well as for regulating mood, skin and brain health. We’ve picked one sweet and one savory snack to keep your taste buds satisfied throughout the week. 

Meal prep like a pro
Keep ingredients at work and portion out as needed.

What you’ll need on your shopping list

Dairy

  • Greek yogurt
  • Gouda cheese
  • Goat’s cheese
  • Cottage cheese

Condiments

  • Pesto
  • Hummus
  • Sun-dried tomatoes

Vegetables

  • Mixed leaf salad
  • Lime
  • Fresh cilantro
  • Green onions
  • Avocado
  • Cucumber
  • Arugula
  • Tomatoes
  • Carrot

Fruit

  • Apple
  • Raspberries
  • Blueberries

Proteins

  • Salmon
  • Deli-style chicken breast slices (organic, no preservatives)
  • Legumes
  • Chickpeas
  • White beans
  • Black beans

Seasonings

  • Garlic powder
  • Olive oil
  • Black pepper
  • Salt

Nuts and seeds

  • Flaxseed
  • Walnuts

Grains

  • Whole grain bread

5 Healthy eating tips to take away

Now that you’re all set with one week’s worth of meals let’s add some healthy strategies into the mix. Coach Lisa chooses her favorite nutritional advice to encourage mindful and healthful eating. Give them a try!

1. Put your cutlery down between bites

Putting your fork down between each bite of food is a great way to give yourself time to chew your food properly. The fact of letting your fork go for a few seconds before continuing to eat means that you’re inclined to focus on the food that’s in your mouth and on enjoying its flavor. It helps slowly break it down before the food goes into your stomach since we can tend to pick our plates without even thinking mindlessly.

2. Identify every ingredient in your dish

Another great way to stay present and in the moment is to try and identify each ingredient that’s in your dish. It’s especially fun when you go out to eat or treated to a dinner at home cooked by someone else. It can become a fun game that you play with your partner and/or with your kids, so mealtimes aren’t just tasty, they can become fun and educational as well.

3. Put your food on a plate

It can be tempting to eat right out of the container or bag that you brought with you, yet even a simple habit like this can hinder mindful eating. Try to get into the habit of putting your meals, even the smallest of snacks, onto a plate before chomping on them. This way, you’ll be more likely to acknowledge what it is that you’re eating, and how much. See it as logging a meal in your app.

4. Sit down in peace

Once you’ve plated your food, why not go all the way and sit down quietly. You don’t have to sit formerly at the dinner table, but take a moment to shut off your computer and set your phone aside. Getting rid of distractions usually helps to draw attention to your food, and bring more attention to eating.

5. Take the role of food critic

Paying attention to your sensory experience while eating can have a positive effect on your relationship with food. By pretending that you’re a food critic, you can shift your focus to the food you’re eating, taking some time to absorb the presentation and notice how the flavors come together. By following the journey of your food from your mouth to your stomach, you can truly start to understand how each ingredient you eat works with your body. The bonus of doing this is that it may help you become even more creative in the kitchen!