as promised, the weekly meal plan is here ❤️✨
every friday, i’ll share a meal plan for the week ahead, organized exactly the way i plan my own meals. you’ll get the recipes, a complete shopping list, and the calories and macros for each meal, so you can plan your food, get your groceries and spend less time wondering what to eat.
i spend quite a bit of time thinking about food because eating well, nourishing my body, and taking care of my health are really important to me. that said, i’m not a great cook, so you’ll see that all my recipes are really simple, made with common ingredients you can find anywhere. when i plan my meals, what matters to me is having good sources of protein, carbs and healthy fats, and of course leaving some space for treats. i also repeat the same meals a lot, which is why some dinners in this meal plan are batch cooked. i usually make a double portion, so the next day there’s already a healthy lunch waiting for me without me having to overthink it.
what healthy eating looks like to me
my idea of a healthy, balanced diet is pretty unglamorous. most of my plate is built around fruits, veggies, good protein sources and foods with plenty of fiber, and that’s what you’ll find in every day of this plan. you won’t find a war on processed food, though, because some of the most useful things in my fridge come in a package: skyr, greek yogurt, cottage cheese, a bag of frozen broccoli or berries…
note: frozen fruits and veggies are picked and frozen at their peak, so they’re just as good for your health as fresh ones, usually cheaper, and they don’t go soft in the back of the fridge after three days.
instead of making your life complicated by trying to eat only raw, natural foods, focus on learning how to read ingredient lists. that’s what really makes a difference. two yogurts can sit next to each other on the shelf with almost the same packaging, one with three ingredients and the other with fifteen, including added sugar and thickeners. once you get used to flipping the pack over, you’ll know in a few seconds whether a product deserves a place in your cart.
and a quick reminder, because i’ll keep repeating it: i’m against food terrorism, and i don’t sort foods into good and bad. a croissant on a sunday morning or a pizza with friends doesn’t ruin anything on its own. what matters is the context and the quantity, and how a food fits into the rest of your week.
healthy eating has to be accessible
there’s another side of healthy eating i think about a lot, especially since i started studying to become a dietitian, and it’s the social one. you can’t really talk about eating well without talking about money, time and where people live. public health is one of the subjects that interests me most in my studies, and the more i learn, the more i think a lot of wellness influencers and gurus do more harm than good. they promote a way of eating built on expensive superfoods and hours of meal prep, which is simply out of reach for most people, and then everyone else ends up feeling like they’re failing at their health.
that’s why i keep these recipes basic on purpose, with ingredients you’ll find in any supermarket at a normal price.
how to use the meal plan
every recipe in the plan is something i’ve cooked myself, but your results might be a little different depending on the brands you use (one skyr isn’t exactly the same as another, and that changes the macros a bit too). the plan gives a daily range of about 1,900 to 2,100 kcal, which works as a starting point. if your goal or your needs are different, you can easily adjust it by reducing or increasing the quantities, starting with the carbs and keeping the protein where it is.
the whole plan lives in notion. inside, i explain how to use the database, how to add your own recipes and how to archive the ones you’ve already used.
on the menu this week
breakfasts:
apple cinnamon oats with skyr and peanut butter
cheesy scrambled eggs on toast
chocolate peanut butter overnight oats
spinach and feta egg wrap
ricotta and pear toast with boiled eggs
lunches & dinners:
chicken, rice and roasted veggie bowl
sheet-pan salmon with potatoes and green beans
beef bolognese pasta
lemon garlic cod with mashed potatoes
tuna, white bean and egg salad
beef and broccoli stir-fry
prawn and cherry tomato pasta
snacks:
chicken and cheese sandwich
banana protein pancakes
skyr bowl with granola and berries
tuna and ricotta sandwich
peanut butter banana protein smoothie
weekend extras:
protein french toast with berries and skyr
steak with crispy potatoes and a mustard skyr sauce
warm apple crumble with skyr
(yes, i eat a LOT of skyr. you’ve been warned 🤭)
the link to this week’s plan is just below ⬇️
the weekly meal plans are for paid subscribers. if you’re not one yet, upgrading gives you access to all the practical guides and tools in the archive, a new meal plan every friday, and exclusive member perks.
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