4-Week Healthy Meal Plan with Grocery List

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Kickstart your healthy eating with this 100% free and done-for-you 4-Week Healthy Meal Plan created by registered dietitians.

Collage of healthy meals with text overlay for a 4 week healthy meal plan

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What is the 4-Week Healthy Meal Plan?

The 4-Week Healthy Eating Meal Plan is just like it sounds – 4 weeks of healthy recipes planned for you created by our team of Registered Dietitians. Here’s how it works:

For every week of the meal plan, we’ve provided 4 healthy dinner recipes that also provide plenty of leftovers to use for other meals in the week
Every week includes its own done-for-you grocery list
We’ve provided suggestions for breakfasts, lunches, and snacks
This meal plan is meant to be flexible to fit your lifestyle and family needs – start the meal plan anytime it works for you

Our goal with this meal plan is that it is realistic for you to follow and doesn’t require you to make a new recipe for every meal of the day. So we decided to focus on what tends to be the biggest pain point when it comes to meal planning: healthy dinners. Read more about how the meal plan works below!

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Pair This Meal Plan With A Free Workout Challenge!

The free workouts from Nourish Move Love is our go-to for home workouts that are effective and fun! We love these workouts and challenges, created by personal trainer Lindsey Bomgren, because they’re accessible to all fitness levels, require minimal equipment (if any), and can be done in the comfort of your own home on your schedule.

Who is this Healthy Meal Plan for?

This healthy eating meal plan is for anyone who wants to take some of the guesswork out of healthy eating. Don’t worry, we don’t expect you to spend hours each day in the kitchen every day prepping these meals. Our recipes are designed to be short on ingredients but big on flavor. All of the recipes are gluten-free and we provide suggestions – whenever possible – for how to make them work with other special diets, such as dairy free, nut free, or egg free.

HEALTHY MEAL PLAN: WEEK 1

Here are the recipes in Week 1 of this Healthy Meal Plan:

Sheet Pan Mini Meatloaf with Vegetables | Total Time: 50 min | Serves: 4
Slow Cooker Chicken Chili Verde Stew | Total Time: 4-8 hours | Serves: 8 | Freezer-friendly
Sheet Pan Pork Loin with Brussels and Apples | Total Time: 50 min | Serves: 4
Tex Mex Sweet Potato Hash | Total Time: 40 min | Serves: 4-6

HEALTHY MEAL PLAN: WEEK 2

Here are the recipes in Week 2 of this Healthy Meal Plan:

Instant Pot Vegetable Beef Soup | Total Time: 50 min | Serves: 6 | SLOW COOKER: For a slow cooker beef soup cook on low in the slow cooker for 6-8 hours. Add the frozen green beans, peas 30 minutes before serving. Add more broth if needed.
Sheet Pan Roasted Chicken and Veggies | Total Time: 50 min | Serves: 4
Sheet Pan Honey Mustard Pork Chops and Veggies | Total Time: 50 min | Serves: 4
Minestrone Soup | Total Time: 40 min | Serves: 6 | add ground pork, beef or turkeyto increase the protein

HEALTHY MEAL PLAN: WEEK 3

Here are the recipes in Week 3 of this Healthy Meal Plan:

Slow Cooker Chunky Beef Chili with Sweet Potato | Total Time: 8 hours | Serves 8
Sheet Pan Balsamic Chicken Veggie Bake | Total Time: 45 min | Serves: 5
Creamy Ham & Potato Soup | Total Time: 50 min | Serves: 4
Mediterranean Bowl with Salmon | Total Time: 40 min | Serves: 6 |

HEALTHY MEAL PLAN: WEEK 4

Here are the recipes in Week 4 of this Healthy Meal Plan:

Healthy Taco Hot Dish | Total Time: 1 hour 15 min | Serves 8
Slow Cooker White Chicken Chili | Total Time: 7 hours | Serves: 5
Instant Pot Baby Back Ribs | Total Time: 60 min | Serves: 4 | pair with ourSweet Kale Salador a veggies or your choice! No Instant pot? No problem. Cook in a slowcooker with a 1/2 cup additional brothfor 7-9 hours on low.
Easy Egg Roll in a Bowl | Total Time: 30 min | Serves: 4

Optional: Add These Breakfast, Lunch, & Snack Ideas

Healthy Breakfasts

Healthy Blueberry Baked Oatmeal (Gluten-free)

Peanut Butter Banana Overnight Oats

Zucchini Banana Baked Oatmeal Cups

Sausage Hash Brown Egg Muffins

Nutritious Lunches

Cranberry Chicken Salad with Apples

Our Easy 5-Minute Salmon Salad

The Best Curry Chicken Salad Recipe (According To Our Readers)

Thai-Inspired Peanut Quinoa Salad

Healthy Snacks

Mini Peanut Butter Protein Bars (No-Bake and Easy)

Peanut Butter Oatmeal Balls with Chocolate Chips

How to Make Easy Peel Hard Boiled Eggs

No Bake Protein Balls: Monster Cookie Edition

Tips for Following the plan

Collage of healthy meals with text overlay for a free 4 week healthy meal plan with grocery list.

Take inventory of what you have on hand. This is an important step to take before you head to the grocery store or ordering your groceries. Many of the items on the grocery list are staple items like oils and seasonings.
Add or subtract from your grocery list to account for what you already have and what you need for recipes that aren’t part of the meal plan.
Plan when you’ll use leftovers, meals from the freezer, or takeout or delivery for dinner during the week (or add a few more recipes of your choice to the meal plan if that works better for you and your family).
Don’t be afraid to double freezer-friendly recipes for meals later in the month – your future self will thank you!
Choose breakfasts, lunches and snacks that are simple, made with real food ingredients and something you don’t mind repeating throughout the week. The key here is that these meals are simple. So while we provide suggestions, if you have a favorite breakfast, lunch and/or snack by all means choose what will serve you best.
Review the recipes and pre-chop vegetables. This is a great task to tackle on a Sunday and will save you a considerable amount of time during the week.

Collage of healthy meals plated with text overlay for a 2 week healthy meal plan and grocery list free download

We Have Many Free Meal Plans

We’ve created several free 2-week and 4-week healthy meal plans just for you. Whether you’re looking for a meal plan similar to this one, a plant-based meal plan, a high-fiber meal plan, a meal prep meal plan, and more, there are many options to fit your needs.

For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!