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
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.
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
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
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?
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.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Dec 19, 2023
- Updated on Nov 22, 2024