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This 2-Week Healthy Meal Plan includes a done-for-you Grocery List and everything you need to have two weeks of healthy high-protein, high-fiber dinners ready to go! The recipes included in this free fall meal plan are flavorful, simple, nutritious, and family-friendly. This meal plan is FREE to everyone and includes a grocery list for each week PLUS a free workout plan from personal trainer, Lindsey of Nourish Move Love!
This meal plan was created in partnership with the Northern Pulse Growers Association.
What Is Included In This 2-Week Healthy Meal Plan #6?
The 2-Week Healthy Eating Meal Plan includes two weeks of healthy recipes planned for you and created by registered dietitians. The meal plan consists of 4 healthy dinners each week (with weekly grocery lists) plus suggestions for breakfast, lunch, and snacks. If you are a family of 4 or less, then the dinner recipes also provide enough leftovers to be used for easy lunches during the week.
Our ultimate goal with this meal plan is that it is realistic for you to follow and that it doesn’t require you to make a new recipe for every meal of the day. We’ve instead decided to focus on the biggest pain point when it comes to meal planning – dinners that work and everyone looks forward to eating!
What Are Pulses?
Pulse is the latin word for thick soup, and it categorizes a group of crops that are the edible seeds of foods known as legumes and beans. Some well-known pulses include lentils, chickpeas, dry beans, dry peas, lupins, cow peas, and pigeon peas. Pulses are only harvested when dried, as opposed to other vegetable crops that are harvested while still green.
Pulses are great sources of fiber, plant-based protein, and important minerals. In fact, studies have shown that people who eat ½ cup of pulses per day or more have higher intakes of fiber, protein, calcium, potassium, folate, zinc, iron, and magnesium.
What You Get In This Healthy Meal Plan
In this 2-Week Healthy Meal Plan you’ll get:
- 4 delicious, family-friendly dinner recipes each week – to make in whatever way works best for you – whether that’s weekend batch-cooking, prepping some of the ingredients ahead so they’re ready when you are, or making the recipe start to finish on each day as you go
- Weekly grocery shopping list – one new grocery list for each of the two weeks in the plan
- Suggestions for healthy breakfasts, lunches, and snacks
- Flexibility – we’ve built in days for using leftovers, making your own favorite recipes, or even getting takeout or delivery (because we all like a break from cooking once in a while). Feel free to move days around, double a recipe or two so you have more leftovers, or swap out some of the recipes altogether to use your family’s favorites.
- BYOM – On Sunday’s it’s a “Build Your Own Meal (BYOM)” . We encourage you to use what you have leftover from the week.
- All recipes are high protein, high fiber, and gluten-free and have suggestions for other dietary modifications
- Free 2-Week Workout Plan from Nourish Move Love that you can pair with this meal plan for two weeks of planned fitness and healthful eating
Who Is This Free 2-Week Meal Plan For?
This healthy eating meal plan is for anyone who wants to take some of the guesswork out of healthy meal planning.
Our recipes are designed to be short on ingredients but big on flavor and easy enough for anyone to make. All of the recipes are gluten-free and we give suggestions for making them dairy-free whenever possible – but feel free to make your own ingredient swaps to suit your needs or use what you have on hand. This meal plan is also high in fiber and protein, thanks to the addition of nutritious pulses in many of the dinner recipes.
We’re here to make healthy eating doable and fun – and this 2-Week Healthy Meal Plan is the perfect way to help you feel better inside out and on your way to achieving your goals of healthy and homemade dinners at home.
Also! Get 2 Weeks of Planned Workouts
Looking for a 2-Week Workout Challenge to Go Along with Your 2-Week Meal Plan? We’ve got you covered!
You can’t beat the feeling of eating well and moving your body on a regular basis and sometimes it takes a good challenge to make it a habit. We’ve partnered with our friend Lindsey Bomgren of Nourish Move Love to provide a 2-Week Workout Challenge that coordinates with your 2-Week Meal Plan.
Nourish Move Love Workouts:
- Are totally free and accessible to all fitness levels
- Require minimal equipment and can be done in the comfort of your own home.
- Include full-length follow-along videos for each workout where Lindsey demonstrates every exercise and provides suggestions for modifications
Here’s what’s on the menu for your Week 1 dinners. Within the meal plan, click on the recipe images to be taken to the recipe blog post, or click on the links below to access each recipe.
Monday (Day 1) – Vegetarian Tikka Masala | Total Time: 40 minutes | Serves: 6 | Easy to prep ahead, if desired, for a reheat-and-eat meal | Serve over rice and garnish with cilantro and lime. Serve with naan, if desired.
Tuesday (Day 2) – Slow Cooker Moroccan Beef and Lentil Stew | Total Time: 7-9 hours on low, 3 ½ – 4 ½ hours on high (includes 20 minutes for prep) | Serves: 8 | Freezer-friendly
Wednesday (Day 3) – Fall Lentil Salad with Protein of Choice | Total Time:
Thursday (Day 4) – Leftovers
Friday (Day 5) – Healthy Sloppy Joes | Total Time: 35 minutes | Serves: 8 | Serve in buns or over oven-baked sweet potatoes (or Instant Pot Sweet Potatoes). For a boost of fiber you can substitute 2 cups or 1 (15 oz) can of cooked lentils or garbanzo beans for 1 lb of the ground beef
Saturday (Day 6) – Leftovers or Takeout
Sunday (Day 7) – Build Your Own Meal (use up any leftovers from the week)
Healthy Meal Plan #6 Week 2
And here’s what’s on the menu for your Week 2 dinners. Within the meal plan, click on the recipe images to be taken to the recipe blog post, or click on the links below to access each recipe.
Monday (Day 8) – Sheet Pan Mediterranean Chicken and Veggies + Hummus | Total Time: 55 minutes | Serves: 6 | Serve over a bed of spinach or arugula with a dollop of hummus (homemade or store-bought) for extra creaminess
Tuesday (Day 9) – Slow Cooker Beef and Bean Chili | Total Time: 8 hours on low, 4 hours on high (includes 20 minutes prep) minutes | Serves: 10 | Garnish with green onions, cilantro, sour cream, shredded cheese, jalapeños, avocado, and/or lime wedges
Wednesday (Day 10) – Turkey Bolognese over Lentil Pasta or Chickpea Pasta | Total Time: 35 minutes | Serves: 5 | Serve with shredded parmesan cheese and veggie of choice
Thursday (Day 11) – Leftovers
Friday (Day 12) – Southwest Quinoa Casserole | Total Time: 1 hour, 15 minutes | Serves: 8 | Serve with your favorite taco toppings
Saturday (Day 13) – Leftovers or Takeout
Add These: Breakfast, Lunch & Snack Recipes
Here are some meal suggestions for your breakfasts, lunches, and snacks. They would make great additions to your 2-week meal plan.
Northern Pulse Growers Association
This free meal plan was made possible through partnership with the Northern Pulse Growers Association. This nonprofit association represents growers of dry peas, lentils, chickpeas, lupins, and fava beans in Montana and North Dakota. These U.S.-grown ingredients are a great way to add more nutrition to meals, which is why this meal plan includes many ways and flavors to enjoy them.
This is a sponsored post. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating high-quality recipes and content for you.
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!
