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!

Easy to follow meal plan, meal prep guide, 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.

A set of 4 meal plans options for eating healthy.

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. DazzDeals
      March 21, 2022 AT 12:11 pm

      Great information for those starting to shop

    2. :)
      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. 🙂

    3. 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. 🙂

    4. 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.
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    5. 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!

Parchment paper lined with protein balls.


Eating healthy doesn’t have to be boring!



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