Healthy Weekly Meal Plan #3

Healthy weekly meal plan 3

For this week’s healthy meal plan, I tried to add in some recipes that are easy to prepare ahead of time to make your week a little easier. A healthy breakfast muesli is easy to toss together in an airtight container to have ready for breakfast on busy mornings. The slow-cooker beef enchiladas can be put together and placed in the freezer or refrigerator until ready to cook. The quinoa salad will also keep for a few days in the refrigerator. If you try to make some things in advance, you will thank yourself later when your meal is already ready to go during a busy day!

Don’t forget to get in your daily exercise too. It is so important for your health! When I was working 12-hour shifts in the pharmacy, I have to admit it was incredibly hard for me to go to the gym in the morning or at night. For that reason, I spent most of my lunch break walking around the neighborhood. Walking is better than not exercising at all, and many studies have shown it is also very good for your health. If you can’t make it to the gym or aren’t in shape for cardio fitness right now, walking can do wonders for you! Try to walk 30 minutes a day if you can. If you do have time for 30 minutes of cardio a day, that is great!! Also, since the weeks are busy, I try to get in longer workouts during the weekend. On Saturdays I like to go on a longer run and combine that with pilates mat training or weights afterwards.

Even though our weeks are busy, it is so important to give your body the fuel that it needs. I have learned that preparing meals ahead of time ensures we are eating the right foods, and contributes to a healthy diet. Eating out is ok once in a while for a nice break, but preparing healthy meals at home is the best.

What is your exercise plan during the week?


chocolate cherry muesli

Breakfast: Yogurt with chocolate cherry muesli

Lunch: Apricot arugula pizzettes

Dinner: Beef ‘n broccoli with basmati rice


Slow-cooked beef enchiladas

Breakfast: Sunnyside-up eggs with toast and fruit

Lunch: Mandarin kale salad

Dinner: Slow-cooked shredded beef enchiladas


Red lentil chicken stew

Breakfast: Mango banana smoothie

Lunch: Tomato basil soup with bread

Dinner: Red lentil chicken stew


southwest quinoa salad

Breakfast: Raisin Bran cereal and bowl of fruit

Lunch: Southwest quinoa salad

Dinner: Baked crispy fish sticks


roasted red pepper gnocchi

Breakfast: Whole wheat banana muffin and fruit

Lunch: Roasted red pepper gnocchi with spinach and pine nuts

Dinner: Roasted rosemary chicken with mashed potatoes and carrots



  1. Hotly Spiced says:

    Excellent advice re exercise. When I had babies I always found it difficult to get time to exercise as so hard to get time on my own. I used to put the baby in the pram and go for walks. It’s amazing how good walking is for you. I love this meal plan – great help here for busy people xx

  2. Mandy says:

    I have always been a sucker for gnocchi. My mouth watered once I saw the picture. Ever since I went gluten-free, I have been missing gnocchi :(. I also like the meals for gluten-free. Its low carb and quick recipes. Have you heard of a gluten free gnocchi by chance?

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