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  • Writer's pictureAlex Rathbun

1 Week Meal Plan: simple, healthy, slightly adventurous

1 Week Meal Plan

Meal planning is a game changer, people. It’s great to plan meals before grocery shopping for many reasons:

  1. You can try any recipe with any ingredients you want

  2. You always have the correct ingredients on hand for said recipes

  3. You don’t have to debate what to eat when it’s 6pm on a Wednesday and you’re starving

  4. Food waste (aka wasted money) is reduced because you only buy what you need

It’s pretty much a win-win-win-win. But I also realize that not everyone likes to meal plan or has the time to do it. One thing I’m passionate about is helping people realize that cooking is very doable with a little planning and some confidence. In my experience, people too often just don’t know where to start when it comes to finding simple, healthy recipes that taste good.

Because of this, I decided to compile a meal plan + grocery list of some of my favorite simple, veggie-packed, inexpensive recipes to share with you all. Enjoy, and feel free to let me know how they work for you!


*Recipe Notes*

Unless otherwise noted, all recipes are for 4 people (or 2 + lunch leftovers!).


Jalapeño Bacon Quinoa Mac N' Cheese

Sweet Potato and Chorizo Hash*

*The grocery list accounts for doubling this recipe so it can feed four.

15 Minute Chicken Teriyaki

White Bean, Kale and Kielbasa Soup

Slow Cooker Thai Chicken Soup

(This could be made on the stove. Just cook over medium-low for 35-45 minutes until the chicken is cooked through and veggies are soft)

BONUS! Breakfast for the week!

Maple Cinnamon Chia Pudding


*Grocery List Notes*

I’ve included a “staples” section of items you probably already have, but if you don’t you will need these for the recipes.


Grocery List


2 large sweet potatoes

4 white onions

1 bunch cilantro

1 green onion

1 head broccoli

1 garlic bulb

1 bunch kale

1 large leek

1 red bell pepper

fresh ginger

4 jalapeños


2 chorizo links

2.5 lb chicken breasts

8 oz Italian sausage

1 lb bacon



2 oz fresh Parmigiano Reggiano cheese

3 cups white cheddar cheese (shredded)


1 can cannellini beans

8 cups chicken broth

red curry paste

24 oz coconut milk


fish sauce

pure maple syrup

Dry Goods:

1.5 cups quinoa

chia seeds


1 bag frozen peas


4 eggs

olive oil

chili powder


soy sauce

brown sugar

corn starch


peanut butter

lime juice

white rice

vanilla extract


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