Your Dinner Plan for the Week

Wondering what to make for dinner? I got you covered for the week with a sample week of recipes from My Dinner Plan! Below you’ll find a menu (with omnivore and vegetarian options). Feel free to make them all, or just try a couple – it’s totally your choice!

Inside My Dinner Plan (which functions like an app), you can select how many servings of each recipe you want to make, and the ingredients are updated so you can add them in the perfect quantities to your smart grocery list.

Want to batch prep your meals to save time later? I got you covered with the steps laid out. Want to cook as you go? Go right ahead! You can save your favorite recipes, make your own plans or use mine – and the plan includes 24 weeks worth!

Want to see it in action? Here’s a look behind the scenes at how the plans work, how the app functions, and how incredibly flexible it is to use!

Suggested Daily Menu:

• DAY 1: Sheet-Pan Chicken or Tempeh with Potatoes and Green Beans
• DAY 2: Lemon Herb Fish or Tofu with Green Salad and Wild Rice
• DAY 3: Turkey Meatballs or Plant Based Meatballs with Red Sauce and Soba Noodles
• DAY 4: Sheet-Pan Chicken or Tempeh with Potatoes and Green Beans
• DAY 5: Lemon Herb Fish or Tofu with Green Salad and Wild Rice
• DAY 6: Turkey Meatballs or Plant Based Meatballs with Red Sauce and Soba Noodles
• DAY 7 (BONUS): Sheet Pan Chicken or Tempeh with Tri-color Quinoa and Green Salad* or meal out

This is just 1 of 24 different weeks of menus and recipes that you’ll have access to inside My Dinner Plan. I wanted to give you enough variety to keep things interesting, but not so many recipes you’re buying tons of different things every week. These recipes have complimentary ingredients too, and if you use the actual plan, your grocery list gets built for you. Check out the demo video above to see how it works!

*Day 7 is a “bonus meal” because not everyone eats in all 7 days a week. If you want to make a 4th entree, I’ve used a protein you’re already using for something else but with a different set up to keep it interesting and cost effective. In the prep steps, I’ve made it easy to incorporate or leave out the prep for it.

Recipe 1

Sheet-Pan Chicken with Potatoes and Green Beans

Servings: 2 (inside of My Dinner Plan you can customize the servings with the click of a button, which updates your grocery list accordingly – see video above for how that works!)

You will Need: Sheet pan, cutting board and knife, measuring spoons, large mixing bowl, tongs, parchment paper

Ingredients:

For the Potatoes and Chicken:

• 3/4 lb yukon gold potatoes, quartered lengthwise
• 2 (5-6 oz) boneless skinless chicken breasts
• 1 tsp olive oil
• 1/2 tsp paprika
• 1/4 tsp sea salt
• 1/8 tsp black pepper

For The Green Beans:

• 1/2 lb green beans, trimmed
• 2 garlic cloves, minced
• 1 tsp olive oil
• 1/4 tsp sea salt
• 1/8 tsp black pepper
• 1 lemon, cut in half

Directions:

1. Preheat the oven to 400 F and line the baking sheet with parchment paper.
2. Add the potatoes, olive oil, paprika, salt and pepper to a large mixing bowl and toss until well combined. Place potatoes on the baking sheet in a single layer.
3. In the same mixing bowl, toss the chicken to coat with remaining seasonings and place on the baking sheet. Bake for 15 minutes.
4. Remove from the oven, flip chicken breasts and stir potatoes. Add beans to the baking sheet. Sprinkle garlic over beans, drizzle with olive oil and season with sea salt and pepper. Return to the oven and bake for another 10-15 minutes, until potatoes have softened and chicken is cooked through.
5. Serve chicken and potatoes with a side of green beans and a squeeze of fresh lemon juice.

Nutrition Facts

Serving Size: 1 Servings per Recipe: 2 Calories per Serving: 373 Protein: 38 grams Carbohydrates: 41 grams Fat: 6 grams

Recipe 1, Vegetarian

Baked Tempeh with Potatoes and Green Beans

Servings:2 (inside of My Dinner Plan you can customize the servings with the click of a button, which updates your grocery list accordingly – see video above for how that works!)

You will Need: Sheet pan, cutting board and knife, measuring spoons, large mixing bowl, tongs, parchment paper

Ingredients:

For the Potatoes and Tempeh:

• 3/4 lb yukon gold potatoes, quartered lengthwise
• 1 package (8 oz) tempeh, cut into even size pieces
• 1 tsp olive oil
• 1/2 tsp paprika
• 1/4 tsp sea salt
• 1/8 tsp black pepper

For The Green Beans:

• 1/2 lb green beans, trimmed
• 2 garlic cloves, minced
• 1 tsp olive oil
• 1/4 tsp sea salt
• 1/8 tsp black pepper
• 1 lemon, cut in half

Directions:

1. Preheat the oven to 400 F and line the baking sheet with parchment paper.
2. Add the potatoes, olive oil, paprika, salt and pepper to a large mixing bowl and toss until well combined. Place potatoes on the baking sheet in a single layer.
3. In the same mixing bowl, toss tempeh to coat with remaining seasonings and place on the baking sheet. Bake for 15 minutes.
4. Remove from the oven, flip tempeh and stir potatoes. Add beans to the baking sheet. Sprinkle garlic over beans, drizzle with olive oil and season with salt and pepper. Return to the oven and bake for another 10-15 minutes, until potatoes have softened and tempeh is lightly browned.
5. Serve tempeh and potatoes with a side of green beans and a squeeze of fresh lemon juice.

Nutrition Facts

Serving Size: 1 Servings per Recipe: 2 Calories per Serving: 462 Protein: 28 grams Carbohydrates: 56 grams Fat: 16 grams

Recipe 2

Lemon Herb Fish with Green Salad and Wild Rice

Servings: 2 (inside of My Dinner Plan you can customize the servings with the click of a button, which updates your grocery list accordingly – see video above for how that works!)

You will Need: Sheet pan, cutting board and knife, measuring spoons and cups, large mixing bowl, tongs, parchment paper, medium saucepan

Ingredients:

• 2 (5-6 oz) white fish filets, of your choice
• 1 lemon, zest of
• 1 T sage, chopped
• 1 T parsley, chopped
• 2 garlic cloves, minced
• 1 tsp olive oil
• 1/4 tsp sea salt
• 1/8 tsp black pepper
• 1/2 cup wild rice

For the Dressing :

• 1/2 lemon, juice of
• 1 tsp olive oil
• 1/4 tsp sea salt
• 1/8 tsp black pepper

For the Salad:

• 2 cups mixed greens
• 1/2 cup cucumber, sliced into ¼” rounds
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, sliced
• 2 T sunflower seeds

Directions:

1. Preheat the oven to 400 F. Line a small sheet tray with parchment paper.
2. Bring 1 ½ cups of water to a boil in a medium sauce pot. Add wild rice and bring to a simmer over medium low heat. Cover and cook for 20-30 minutes or until fluffy and softened.
3. Place the fish on a baking sheet. Drizzle on the olive oil and season with salt, pepper, lemon zest, sage, parsley, and garlic.
4. Transfer to the bottom rack of the oven and bake for 10-15 minutes, or until the fish begins to flake.
5. Mix dressing ingredients, toss salad. Serve each filet of fish on a bed of half of the wild rice and half of the dressed salad.

Nutrition Facts

Serving Size: 1 Servings per Recipe: 2 Calories per Serving: 386 Protein: 36 grams Carbohydrates: 41 grams Fat: 10 grams

Recipe 2, Vegetarian

Lemon Herb Tofu with Green Salad and Wild Rice

Servings: 2 (inside of My Dinner Plan you can customize the servings with the click of a button, which updates your grocery list accordingly – see video above for how that works!)

You will Need: Sheet pan, cutting board and knife, measuring spoons and cups, large mixing bowl, tongs, parchment paper, medium saucepan

Ingredients:

• 1 package (14 oz) extra firm tofu, cut into even size pieces
• 1 lemon, zest of
• 1 T sage, chopped
• 1 T parsley, chopped
• 2 garlic cloves, minced
• 1 tsp olive oil
• 1/4 tsp sea salt
• 1/8 tsp black pepper
• 1/2 cup wild rice

For the Dressing :

• 1/2 lemon, juice of
• 1 tsp olive oil
• 1/4 tsp sea salt
• 1/8 tsp black pepper

For the Salad:

• 2 cups mixed greens
• 1/2 cup cucumber, sliced into ¼” rounds
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, sliced
• 2 T sunflower seeds

Directions:

1. Preheat the oven to 400 F. Line a small sheet tray with parchment paper.
2. Bring 1 ½ cups of water to a boil in a medium sauce pot. Add wild rice and bring to a simmer over medium low heat. Cover and cook for 20-30 minutes or until fluffy and softened.
3. Place the tofu on a baking sheet. Drizzle on the olive oil and season with salt, pepper, lemon zest, sage, parsley, and garlic.
4. Transfer to the bottom rack of the oven and bake for 10-15 minutes, or until the tofu begins to brown lightly.
5. Mix dressing ingredients, toss salad. Serve tofu pieces on a bed of half of the wild rice and half of the dressed salad.

Nutrition Facts

Serving Size: 1 Servings per Recipe: 2 Calories per Serving: 460 Protein: 32 grams Carbohydrates: 43 grams Fat: 19 grams

Recipe 3

Turkey Meatballs with Red Sauce and Soba Noodles

Servings: 2 (inside of My Dinner Plan you can customize the servings with the click of a button, which updates your grocery list accordingly – see video above for how that works!)

You will Need: Sheet pan, cutting board and knife, measuring spoons and cups, large mixing bowl, tongs, parchment paper, large skillet, large saucepan, colander

Ingredients:

For the meatballs:

• 1/2 lb lean ground turkey
• 1 large egg, beaten
• 1/4 cup almond flour
• 2 T parsley, finely chopped
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp sea salt

For the sauce:

• 1/4 cup yellow onion, chopped
• 1/2 cup zucchini, diced
• 2 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 1 tsp olive oil
• 1/2 tsp sea salt
• 1/2 tsp dried oregano
• 4 oz buckwheat soba noodles, dry

Directions:

1. Preheat the oven to 400 F. Line a baking sheet with parchment paper.
2. In a large mixing bowl, combine the turkey, egg, almond flour, seasonings, and parsley. Mix ingredients together until well combined and form into 1 1/2” balls (you should have about 8-10).
3. Heat a large skillet over medium heat and coat it with oil. Cook meatballs until golden brown all over, about 2 minutes per side. Place on the prepared baking sheet when finished.
4. Transfer meatballs to the oven and bake until cooked through, about 7-10 minutes.
5. While the meatballs are baking, heat the same skillet over medium heat. Add the olive oil, onions, zucchini, and garlic.
6. Cook for 3-5 minutes, until onions and zucchini have softened. Add the diced tomatoes, salt, and oregano. Reduce the heat to low and simmer for 5-10 minutes, stirring occasionally.
7. While sauce and meatballs are cooking, bring a medium sized pot of water to a boil and cook soba noodles according to package instructions.
8. Serve the soba noodles and meatballs together topped with divided red sauce.

Nutrition Facts

Serving Size: 1 Servings per Recipe: 2 Calories per Serving: 550 Protein: 36 grams Carbohydrates: 59 grams Fat: 21 grams

Recipe 3, Vegetarian

Veggie “Meat” Balls with Red Sauce and Soba Noodles

Servings: 2 (inside of My Dinner Plan you can customize the servings with the click of a button, which updates your grocery list accordingly – see video above for how that works!)

You will Need: Sheet pan, cutting board and knife, measuring spoons and cups, large mixing bowl, tongs, parchment paper, large skillet, large saucepan, colander, food processor

Ingredients:

For the veggie “meat” balls :

• 1 can (15 oz) red kidney beans
• 1/4 cup yellow onion, chopped
• 3 T chia seeds
• 2 T ground flaxseed
• 2 tsp Italian seasoning
• 3 garlic cloves, minced
• 1/8 tsp cayenne pepper
• 1/4 tsp sea salt
• 1/8 tsp black pepper

For the sauce:

• 1/4 cup yellow onion, chopped
• 1/2 cup zucchini, diced
• 2 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 1 tsp olive oil
• 1/2 tsp sea salt
• 1/2 tsp dried oregano
• 4 oz buckwheat soba noodles, dry

Directions:

1. Preheat the oven to 350 F. Line a baking sheet with parchment paper.
2. In a food processor, combine all the ingredients for the “meat” balls. Pulse until well blended.
3. Form the “meat” ball mixture into 8-10 uniform balls. Transfer to your sheet tray and place into the oven. Bake for 25-30 minutes, turning every 5-10 minutes to evenly brown.
4. While the meatballs are baking, heat a large skillet over medium heat. Add the olive oil, onions, zucchini, and garlic. Cook for 3-5 minutes, until onions and zucchini have softened. Add the diced tomatoes, salt, and oregano. Reduce the heat to low and simmer for 5-10 minutes, stirring occasionally.
5. While sauce and meatballs are cooking, bring a large sauce pot of water to a boil and cook soba noodles according to package instructions.
6. Serve the soba noodles and meatballs in shallow bowls topped with red sauce.

Nutrition Facts

Serving Size: 1 Servings per Recipe: 2 Calories per Serving: 602 Protein: 26 grams Carbohydrates: 100 grams Fat: 13 grams

Recipe 4

Sheet Pan Chicken with Tri-color Quinoa and Green Salad

Servings: 2 (inside of My Dinner Plan you can customize the servings with the click of a button, which updates your grocery list accordingly – see video above for how that works!)

You will Need: Sheet pan, cutting board and knife, measuring spoons and cups, large mixing bowl, tongs, parchment paper, medium saucepan

Ingredients:

• 2 (5-6 oz) boneless skinless chicken breasts
• 1 tsp olive oil
• 1/4 tsp sea salt
• 1/8 tsp black pepper
• 1/2 cup tri-color quinoa

For the dressing :

• 1/2 lemon, juice of
• 1 tsp olive oil
• 1/4 tsp sea salt
• 1/8 tsp black pepper

For the salad:

• 2 cups mixed greens
• 1/2 cup cucumber, sliced into ¼” rounds
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, sliced
• 2 T sunflower seeds

Directions:

1. Preheat the oven to 400 F. Line a baking sheet with parchment paper. Place chicken breasts on the baking sheet. Drizzle with olive oil and season with salt and pepper. Bake for 20 minutes, until cooked through. Set aside to cool.*
2. Meanwhile, bring 1 cup of water or stock to a boil and add your soaked/sprouted quinoa to the pot. Bring to a low simmer and cover for 15-20 minutes until fully cooked and fluffy.
3. In a small mixing bowl, whisk together all ingredients for the dressing and set aside.
4. Once cool, cut the chicken into even size pieces and place it in a large mixing bowl. Add all salad ingredients and toss until well combined.
5. Serve each salad on top of the quinoa divided between bowls.

*This step can be done in advance.

Nutrition Facts

Serving Size: 1 Servings per Recipe: 2 Calories per Serving: 479 Protein: 46 grams Carbohydrates: 38 grams Fat: 13 grams

Recipe 4, vegetarian option

Baked Tempeh with Tri-color Quinoa and Green Salad

Servings: 2 (inside of My Dinner Plan you can customize the servings with the click of a button, which updates your grocery list accordingly – see video above for how that works!)

You will Need: Sheet pan, cutting board and knife, measuring spoons and cups, large mixing bowl, tongs, parchment paper, medium saucepan

Ingredients:

• 1 package (8 oz) tempeh, cut into 6 pieces
• 1 tsp olive oil
• 1/4 tsp sea salt
• 1/8 tsp black pepper
• 1/2 cup tri-color quinoa

For the dressing:

• 1/2 lemon, juice of
• 1 tsp olive oil
• 1/4 tsp sea salt
• 1/8 tsp black pepper

For the salad:

• 2 cups mixed greens
• 1/2 cup cucumber, sliced into ¼” rounds
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, sliced
• 2 T sunflower seeds

Directions:

1. Preheat the oven to 400 F. Line a baking sheet with parchment paper. Place tempeh on the baking sheet. Drizzle with olive oil and season with salt and pepper. Bake for 20 minutes, until browned nicely. Set aside to cool.*
2. Meanwhile, bring 1 cup of water or stock to a boil and add your soaked/sprouted quinoa to the pot. Bring to a low simmer and cover for 15-20 minutes until fully cooked and fluffy.
3. In a small mixing bowl, whisk together all ingredients for the dressing and set aside.
4. Once cool, cut the tempeh into bite-size pieces and place it in a large mixing bowl. Add all salad ingredients and toss until well combined.
5. Serve each salad on top of the quinoa divided between bowls.

*This step can be done in advance.

Nutrition Facts

Serving Size: 1 Servings per Recipe: 2 Calories per Serving: 573 Protein: 37 grams Carbohydrates: 55 grams Fat: 22 grams

Optional Batch Prep Steps (click to expand)

Note: These prep steps are for a “batch prep” session, where we make our recipes in advance for easy reheating later. If you prefer to just cook on the fly as you go through the week, just reference the individual recipes when you’re ready to make them.

Bonus Meal: If you’re planning to make meals for 7 nights, you’ll find instructions for your Bonus Meal listed below in grey. If you don’t plan to make that recipe because you’re dining out one night or for any other reason, simply disregard those steps.

1. Get out all of your ingredients and cooking tools, and prepare a clean and organized cooking station. Wash your vegetables and make sure your grains have been soaked appropriately.
2. Review the recipes and make sure you have everything ready to proceed.
3. Preheat the oven to 400 F.
4. If you’re making the Bonus Meal, cook the quinoa in a small pot per recipe instructions.
5. In a second pot cook the wild rice per recipe instructions.
6. Trim green beans, quarter potatoes, dice yellow onion, and zucchini, mince garlic, zest lemon, chop parsley, and sage, halve cherry tomatoes, slice red onion, and cucumber.
7. Toss potatoes for the Chicken or Tempeh dish in seasonings, place on a baking sheet lined with parchment paper.
8. Toss chicken breasts or tempeh in the same bowl, season, and put on the same baking sheet (add in extra chicken or tempeh if making the Bonus Meal).
9. Bake for 15 minutes, then flip and add green beans. Cook for an additional 10-15 minutes in the oven, cool and set aside.
10. Season fish or tofu with herbs and spices, place on a second lined baking sheet.
11. Combine turkey or veggie meatball ingredients and form into similar size balls, sear in a hot skillet 2 minutes on each side.
12. Add meatballs to the second sheet tray and bake with fish or tofu for 10-15 minutes, cool and set aside.
13. Make red sauce in the same skillet as meatballs. Meanwhile, heat a medium pot with water to boil pasta.
14. Boil pasta for approximately 5-10 minutes or until tender. Toss with sauce.
15. Mix dressing for chicken or tempeh and fish or tofu. Toss salad ingredients together without dressing.
16. Divide all the cooled ingredients into separate containers. Reheat as desired and dress the salad before serving.

Having consistent and healthy high-quality meals that contain the right balance of protein, carbs, healthy fats and greens will unlock your potential to achieve your fittest physique, improve your energy and boost your overall health!

My Dinner Plan includes 6 months (that’s 24 weeks worth) of menu plans, recipes and what I call “smart grocery lists” which you create with a click of a button from inside the recipes you want to make!

• You’ll save time on planning what to cook week after week, and save time spent at the store since you’ll know exactly what you need.
• You’ll eat healthier with balanced and tasty meals (your choice of Omnivore or Vegetarian menu) that include all the nutrients you need to fuel your active lifestyle.
• You’ll save money on food costs with menus that have been strategically thought out in advance with complementary ingredients so you can avoid buying extra stuff you don’t need – while still enjoying plenty of variety and flavorful dishes.

Check it out RIGHT HERE!

Original Article