A Seven Day Meal Plan


If you're like me, the weekend is when the meal planning and grocery shopping happens. Or, if you're in the trenches, it's when you run to the store because you're out of milk and toss a bunch of stuff in your cart and hope you can make a meal out of it for the week ahead.

I see you, mama. 

Luckily, I've made it super simple for you. Below is a SEVEN day meal plan! 

This plan is perfect for mamas looking to get on track to a healthier diet. If you are breastfeeding or pregnant, make sure to add one or two of the snacks from the snack list in the Nourish Library to get enough calories to support that little one of yours!


  • Breakfast: Greek yogurt with strawberries and oats.

  • Lunch: Whole-grain sandwich with vegetables.

  • Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.


  • Breakfast: Oatmeal with raisins.

  • Lunch: Leftover tuna salad from the night before.

  • Dinner: Salad with tomatoes, olives and feta cheese.


  • Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit.

  • Lunch: Whole-grain sandwich, with cheese and fresh vegetables.

  • Dinner: Mediterranean lasagne.


  • Breakfast: Yogurt with sliced fruits and nuts.

  • Lunch: Leftover lasagne from the night before.

  • Dinner: Broiled salmon, served with brown rice and vegetables.


  • Breakfast: Eggs and vegetables, fried in olive oil.

  • Lunch: Greek yogurt with strawberries, oats and nuts.

  • Dinner: Grilled lamb, with salad and baked potato.


  • Breakfast: Oatmeal with raisins, nuts and an apple.

  • Lunch: Whole-grain sandwich with vegetables.

  • Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.


  • Breakfast: Omelet with veggies and olives.

  • Lunch: Leftover pizza from the night before.

  • Dinner: Grilled chicken, with vegetables and a potato. Fruit for dessert.

Adjust as necessary for your own preferences and dietary needs!