7 Day Healthy Meal Plan & Shopping List

A 7 day healthy meal plan with delicious, clean-eating breakfast, lunch and dinner options for the whole week. Download the printable PDF for the full plan, shopping list, meal prep tips and snack ideas!

Last year around this time I posted a 5-day clean eating meal plan that everyone LOVED. I heard back from so many of you saying that you used the plan to jump back into healthy eating for the new year and that you enjoyed the recipes. This sort of feedback gets me super excited so this year I’m offering another healthy meal plan, only it’s even better than last year because I’m giving you a full week’s worth of meal ideas, a shopping list, meal prep tips and snack ideas. Woot!

What is the 7 Day Meal Plan?

The 7 day healthy meal plan focuses on whole foods and each meal has a balance of lean protein, healthy carbs and fat. All of the recipes are gluten-free and many are vegetarian, although there are a few recipes with meat. They’re all easy to make, absolutely delicious and most can be made in advance. Each recipe typically makes 2-4 servings so you’ll likely have leftovers and won’t have to spend your entire week in the kitchen.

I’ve designed the meal plan for Monday-Sunday, but it’s helpful to hit up the grocery store and do some prep work the Sunday before so you’re prepared. You’ll see all the meal prepping tips in the downloadable PDF.

The meal plan is listed below with links to all of the recipes, but I also have a beautifully designed printable PDF copy for download. Simply submit your email address below and I’ll email you the printable meal plan and shopping list!

How to Use This Meal Plan

Start by taking inventory of your week. When do you have super busy days? When do you have plans at night? Be realistic about when you’ll have time to make dinner and when you won’t. Print off the grocery shopping list and head to the grocery store once to get everything you need. I’ve laid out what you need to prep Sunday night and what you’ll want to prep Wednesday night. I like breaking up my meal prep into two days so you can just spend a couple hours in the kitchen each day.

Want More?

Lucky you, I’ve created a 6-week meal plan that follows the same format as this 7-day meal plan. I give you SIX weeks of meal plans, recipes, grocery shopping lists and prep guides. For a limited time, it is available in print or digital versions. Click here to grab your copy now and master meal prep once and for all!

If you try the meal plan, I’d love to hear what you think. Leave me a comment on this post or share via social media. Just don’t forget to tag me (@eatingbirdfood) so I find it.

This post may include affiliate links. Thank you for your support.

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    1. :)
      January 30, 2021 AT 12:57 pm

      Where’s the pdf?

      1. Brittany Mullins
        February 1, 2021 AT 7:17 pm

        Sorry, looks like there was a glitch. There should be a box now where you can enter your email address and then the PDF will be sent directly to your email. 🙂

    2. Emma
      January 30, 2021 AT 11:43 am

      I can’t seem to input my email for the plan and can’t see a link for the pdf

      1. Brittany Mullins
        February 1, 2021 AT 7:17 pm

        Sorry, looks like there was a glitch. There should be a box now where you can enter your email address and then the PDF will be sent directly to your email. 🙂

    3. Fitness health Forever
      April 14, 2020 AT 4:12 am

      Thanks you and I admire you to have the courage the talk about this,This was a very meaningful post for me.Thank you.
      baking soda bath

    4. Danielle
      February 10, 2020 AT 12:30 am

      please remove all those pictures from the pdf file, I burned up my entire ink cartridge printing it!

      1. Ashley Ann McDonald
        May 21, 2020 AT 8:07 pm

        Since it was a PDF you could have just copied and pasted what you wanted, in a word document before printing. Thank you eating bird food, for providing a fee source for us to use!

    5. Julie
      June 26, 2019 AT 12:53 pm

      Re the 7 day plan – roughly how many calories per day?

    6. Joni
      January 31, 2019 AT 3:21 am

      This website certainly has all the info I needed about this subject and didn’t
      know who to ask.

    7. Alesia
      January 20, 2019 AT 10:21 am

      Hi! I started the 7 day meal plan today and am looking forward to it!! I was curious as to how many snacks are allowed a day and how much. Thank you!!

      1. Brittany Mullins
        January 20, 2019 AT 1:08 pm

        I’d recommend 1-3 depending on your hunger levels and needs. 🙂

    8. Lorin Sisco
      November 16, 2018 AT 4:44 pm

      My name is Lorin and I also struggled with hypothalamic amenorrhea for 4 years. Today I was looking for meal prep ideas and came across your blog so I wanted to reach out and tell you that I found your blog post on hypothalamic amenorrhea about two years ago and it gave me so much motivation to cure this condition I struggled with for so long. Your blog helped see that people can recover from it and it helped me so much. Four years of not knowing what was happening really can put a person down so I am very happy you wrote about your story. I ended up curing my condition and I’ve had my period every month for about 10 months now. I wrote a blog post about my story as well and I was so surprised to see how many woman I knew that had similar issues. I hope you know how inspiring you are and I hope you continue to write your ideas.
      With love,

    9. Haisha Jones
      October 11, 2018 AT 6:04 pm

      ok now this is epic

    10. Macrina
      August 28, 2018 AT 10:40 pm

      For some reason it won’t take my email address, but I am very interested in your meal plan!
      Have tried on Chrome and Safari – neither one worked.

      1. Brittany Mullins
        August 29, 2018 AT 8:47 am

        Oh no! Sometimes technology can be a real pain. Just went into the backend and added you to the sequence so you should get the meal plan today. Let me know if you don’t receive it.

    11. jennifer
      August 7, 2018 AT 5:55 am

      Is this plan fine for diabetes patients as well?

    12. Deborah
      August 3, 2017 AT 11:10 pm

      Do you have nutritional information on these meals? They look delicious if a bit small.

      1. Brittany Mullins
        August 4, 2017 AT 6:27 pm

        Hi Deborah! Indeed, every recipe in the 7 day meal plan is also posted on my site with the nutrition info. If you’re interested in seeing the nutrition info, simply search for the recipe on my site. You will find the nutrition facts panel within the recipe. If the meals aren’t filling enough you can double the portions or add in a healthy snack. Hope this helps!

    13. Elise
      June 21, 2017 AT 4:35 pm

      We are doing this meal plan for this week and we have loved all the meals so far now im looking for one just as good for next week as well!

    14. James Harmon
      January 29, 2017 AT 1:29 am

      Nice compilation! Currently I have 13 meal plans for my 7 days shopping list and your ones is 14th 🙂

      Good work Brittany!

    15. Taylor Kiser
      January 19, 2017 AT 10:36 pm

      This all looks so delicious! Love that you added the shopping list too! So convenient!

      1. Brittany Mullins
        January 20, 2017 AT 1:11 pm

        Thank you, Taylor!

    16. Lindsay @ The Live-In Kitchen
      January 11, 2017 AT 11:16 am

      What a beautiful list! I’ll definitely have to give this a try.

    17. bon
      April 26, 2018 AT 1:08 am

      how much will this shopping list cost just curious

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