Listonic Logo

Meal Plan For Dinner

Planning dinners for the week ahead? Our 7-day meal plan for dinner is your guide to evening meals sorted. We'll show you how to create a week's worth of dinners and turn them into an efficient shopping list. Let's make dinner time stress-free and delicious!

Meal Plan For Dinner photo cover

Meal plan grocery list

Salmon

Broccoli

Quinoa

Chicken breast

Sweet potatoes

Cabbage slaw

Avocado

Green beans

Vegetable mix

Tofu

Brown rice

Beef

Tacos

Bell peppers

Whole grain noodles

Spaghetti

Marinara sauce

Shrimp

Turkey breast

Carrots

Share this list

Facebook shareTwitter shareEmail share

Meal plan overview

Planning dinners for the week? Our 7-day dinner meal plan sorts out your evening meals. It's a guide to stress-free, delicious dinners for every night of the week.

From quick and easy recipes to more elaborate dishes, this plan ensures your dinners are as enjoyable as they are convenient.

Meal Plan For Dinner exemplary product

Foods to eat

  • Fatty Fish: Include salmon, mackerel, and trout for omega-3 fatty acids.
  • Colorful Fruits and Vegetables: Opt for a variety of fruits and vegetables rich in antioxidants and vitamins.
  • Whole Grains: Choose whole grains like brown rice, quinoa, and oats for sustained energy.
  • Lean Proteins: Include poultry, lean beef, eggs, tofu, and legumes for a balanced source of protein.
  • Nuts and Seeds: Snack on almonds, walnuts, chia seeds, and flaxseeds for healthy fats.
  • Low-Fat Dairy or Dairy Alternatives: Include options like yogurt, milk, or fortified plant-based alternatives for calcium.
  • Healthy Fats: Incorporate avocados, olive oil, and nut butters for brain-boosting fats.
  • Water: Stay well-hydrated with water throughout the day to support overall health.
  • Complex Carbohydrates: Choose complex carbs like sweet potatoes and whole grains for sustained energy.
  • Herbs and Spices: Use herbs like rosemary, thyme, and spices like turmeric for flavor without added sodium.
  • Protein-Rich Snacks: Snack on cheese, hummus, or Greek yogurt for protein between meals.

✅ Tip

Limit processed and sugary foods, which can exacerbate symptoms of ADHD, and focus on whole foods.

Foods not to eat

  • High-Sugar Foods: Minimize intake of sugary snacks, candies, and desserts.
  • Processed Foods: Avoid highly processed snacks, fast food, and convenience foods with additives.
  • Artificial Food Additives: Limit or eliminate artificial colors, flavors, and preservatives in foods.
  • Excessive Caffeine: Limit caffeine intake, especially in the afternoon and evening.
  • Highly Processed Meats: Reduce consumption of processed sausages, hot dogs, and deli meats.
  • White Bread and Refined Grains: Choose whole grains over refined options for better nutrition.
  • Sugary Beverages: Avoid sodas, energy drinks, and excessive fruit juices.
  • Deep-Fried Foods: Minimize fried and greasy foods for overall health.
  • Excessive Salt: Be mindful of sodium intake by choosing low-sodium options.
  • Trans Fats: Avoid foods with partially hydrogenated oils, commonly found in some processed snacks.

Main benefits

The Meal Plan For ADHD is tailored to support individuals with Attention Deficit Hyperactivity Disorder (ADHD). This plan emphasizes nutrient-dense foods, including omega-3 fatty acids, vitamins, and minerals. Balanced meals with complex carbohydrates, proteins, and healthy fats may contribute to improved focus and cognitive function. The plan avoids artificial additives and processed foods, potentially reducing hyperactivity and enhancing overall well-being.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

Dinner should be balanced and nutritious, offering a variety of proteins, vegetables, and whole grains. Here are some suitable alternatives:

  • Replace salmon with trout for a similar omega-3 rich fish with a different flavor profile.
  • Instead of quinoa, try farro for a hearty, nutrient-dense grain.
  • Switch chicken breast with turkey breast for a lean protein option with a slightly different taste.
  • Use cauliflower rice instead of brown rice for a low-carb, nutrient-rich base.
  • Substitute whole grain noodles with zucchini noodles for a vegetable-based, low-carb option.

How to budget on this meal plan

To budget for a dinner-focused meal plan, buy in bulk for staples like quinoa, brown rice, and whole grain noodles. Opt for seasonal vegetables like broccoli, bell peppers, and carrots for better prices and freshness. Utilize versatile protein sources like chicken breast, tofu, and turkey in various dishes. Choose store brands for items like marinara sauce and vegetable mix. Plan meals to use perishables efficiently, minimizing waste. Consider less expensive cuts of beef and buy shrimp when on sale. Incorporate homemade versions of dishes like tacos and cabbage slaw to save costs. Use leftovers creatively to ensure full utilization of all ingredients.

Download the grocery list for FREE

  • ✔️ Add and remove items
  • ✔️ Sort items by store aisles
  • ✔️ Share the list with your partner
Widget cover photo

Extra tips

Any healthy snack ideas?

Healthy evening snacks to complement your dinner:

  • Grilled vegetable skewers
  • Baked sweet potato wedges
  • Whole grain toast with avocado
  • Quinoa salad with vegetables
  • Roasted chickpeas
  • Steamed edamame with sea salt
  • Berry and yogurt parfait

What should I drink on this meal plan?

For a well-balanced dinner, hydration is key, along with beverages that complement your meal. Water remains the staple, while unsweetened herbal teas can aid digestion. A glass of red or white wine, in moderation, can enhance the dining experience. For a refreshing twist, sparkling water with a slice of lemon or lime is a great choice. Warm milk or chamomile tea can be soothing before bedtime.

How to get even more nutrients?

For a nutritious dinner, focus on balancing your plate with a variety of foods. A hearty serving of vegetables will provide fiber and essential nutrients. Include a lean protein source like fish, chicken, or a plant-based alternative to support muscle repair and growth. Round out the meal with a whole grain for sustained energy and healthy fats from a drizzle of olive oil or a handful of nuts for satiety and heart health.

Meal plan suggestion

7-Day Dinner Meal Plan

Day 1

  • Dinner: Baked salmon with steamed broccoli and quinoa

Calories: 600  Fat: 28g  Carbs: 45g  Protein: 45g

Day 2

  • Dinner: Grilled chicken breast with a side of roasted sweet potatoes and green beans

Calories: 650  Fat: 22g  Carbs: 55g  Protein: 50g

Day 3

  • Dinner: Vegetable stir-fry with tofu and brown rice

Calories: 600  Fat: 20g  Carbs: 60g  Protein: 25g

Day 4

  • Dinner: Beef stir-fry with broccoli, bell peppers, and a side of whole grain noodles

Calories: 700  Fat: 30g  Carbs: 60g  Protein: 50g

Day 5

  • Dinner: Spaghetti with homemade marinara sauce and a side salad

Calories: 650  Fat: 18g  Carbs: 80g  Protein: 25g

Day 6

  • Dinner: Grilled shrimp tacos with cabbage slaw and avocado

Calories: 600  Fat: 25g  Carbs: 50g  Protein: 35g

Day 7

  • Dinner: Roasted turkey breast with quinoa stuffing and steamed carrots

Calories: 700  Fat: 24g  Carbs: 55g  Protein: 50g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this meal plan

Small widget cover photo

Want to learn more?

⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.