1-Week Winter Meal Plan Challenge

This list won’t cover every food regionally, but it’s a good summary of the produce included in this meal plan.

On top of these fresh foods you’ll find nutrient-dense ingredients like brown rice, quinoa, potatoes and more!

See more: Power Eating Grocery List

Day 1

Meal prep tip: make a large batch of Cauliflower Fried Rice with Chicken to save time and money later in the week!

Breakfast (254 calories)

• 1 serving Kale Kiwi Smoothie

Lunch (359 calories)

• Veggie and Hummus Whole Wheat Wrap – 1 whole wheat wrap, 2 tablespoons hummus, 1/4 avocado (sliced), 1/2 cup mixed greens, 1/4 cup carrot (shredded), 1/4 cup red bell pepper (sliced), 1/4 cup cucumber (sliced).

• 1 clementine

Snack (275 calories)

• 1 apple with 2 tablespoons of peanut butter

Dinner (401 calories)

• 1 serving Cauliflower “Fried Rice” with Chicken

Day 2

Meal prep tip: make a double batch of soup so that you can eat some later in the week and freeze and entire batch for another time.

Breakfast (311 calories)

• Triple Berry Parfait – 6 ounces Greek yogurt, 1/2 cup frozen mixed berries, 1/4 cup granola
• 1 kiwi fruit

Lunch (273 calories)

• 1 serving Coconut Curry Butternut Squash Soup
• 1 serving Crispy Baked Chickpeas sprinkled on top

Snack (288 calories)

• Homemade Trail Mix – 1/4 cup banana chips, 1/4 cup pistachios, 2 tablespoons dried cranberries, 1 tablespoon dark chocolate chips

Dinner (431 calories)

• 1 cup Kale and Granny Smith Salad with Blue Cheese – 1 cup kale (sliced thinly), 1/4 Granny Smith apple (sliced thinly), 1 tablespoons red onion (sliced thinly), 1 tablespoon balsamic dressing, 1 tablespoon blue cheese
• 6 ounces grilled salmon

Day 3

Meal prep tip: the mushroom leek frittata will be enough food for 2 people to eat through this meal plan.

Breakfast (333 calories)

• 1 serving Mushroom Leek Frittata
• 1 whole wheat English muffin

Lunch (446 calories)

• 1 serving Cauliflower Fried Rice (leftover)
• 1 small side salad with 1 tablespoon vinaigrette

Snack (95 calories)

• 1 medium carrot cut into sticks
• 2 tablespoons hummus

Dinner (409 calories)

• 4 ounces grilled flat iron steak
• 1 serving Roasted Garlic Parsnip Puree
• 1 serving Honey Roasted Carrots

Day 4

Meal prep tip: make a few Overnight Oats at once so that you (and anyone who wants one), can eat through the week!

Breakfast( 274 calories)

• 1 jar Pumpkin Pie Overnight Oats

Lunch (273 calories)

• 1 serving Coconut Curry Butternut Squash Soup (leftover)
• 1 serving Crispy Baked Chickpeas sprinkled on top (leftover)

Snack (269 calories)

• Winter Citrus Yogurt Bowl – 6 ounces Greek yogurt, 1 clementine (peeled and sliced), 1 blood orange (peeled and sliced), 2 tablespoons toasted pecans (chopped)

Dinner (465 calories)

• 1 serving Pan Roasted Chicken and Winter Vegetables
• 1 small side salad with 1 tablespoon vinaigrette

Day 5

Meal prep tip: make a large batch of Winter Vegetable and Lentil Soup. Eat a couple of servings this week and freeze the rest.

Breakfast (254 calories)

• 1 serving Mushroom Leek Frittata
• 1 orange

Lunch (308 calories)

• 1 serving Winter Vegetable and Lentil Soup

Snack (275 calories)

• 1 pear with 2 tablespoons of peanut butter

Dinner (576 calories)

• 1 serving Sausage and Apple Stuffed Acorn Squash

Day 6

Breakfast (274 calories)

• 1 jar Pumpkin Pie Overnight Oats

Lunch (356 calories)

• 4 ounces roasted chicken (leftover from Pan Roasted Chicken and Vegetables)
• 1/2 cup quinoa
• Mixed greens salad with 1 tablespoon vinaigrette

Snack (176 calories)

• 1/2 cup roasted chickpeas
• 2 clementines

Dinner (431 calories)

• 1 serving Light and Healthy Winter Slaw
• 1 serving Orange and Herb Pork Tenderloin

Day 7

Meal prep tip: the hash makes a great breakfast too, so don’t be afraid to bulk up on ingredients for next week’s breakfasts!

Breakfast (353 calories)

• 1 serving Mushroom Leek Frittata
• 1/2 grapefruit
• 1 whole wheat English muffin

Lunch (308 calories)

• 1 serving Winter Vegetable and Lentil Soup

Snack (288 calories)

Homemade Trail Mix – 1/4 cup banana chips, 1/4 cup pistachios, 2 tablespoons dried cranberries, 1 tablespoon dark chocolate chips

Dinner (374 calories)

• 1 serving Brussels Sprouts and Sweet Potato Hash
• 3 ounces broiled scallops

Bonus Clean Eating Snacks and Treats

And just in case you like to close out the night with a bite of something sweet…Here are a couple of my favorite sweet bites to round out the winter meal plan.

• Dark Chocolate Dipped Dried Fruit
• Brown Sugar Broiled Citrus Fruit with Yogurt
• Chocolate Peanut Butter Banana Bites

Tips to Eat Clean on a Budget

Healthy eating and cooking doesn’t have to be expensive. In fact many healthy ingredients – especially winter seasonal ingredients – are fairly inexpensive! Use these tips to eat clean and follow this winter meal plan, on a budget.

1. Write a list and don’t stray. Sticking to a list that lays out exactly what you need will help you resist impulse buys.
   
2. Plan ahead and batch cook when possible. This meal plan utilizes batch cooking and leftovers to save money and make life easier.
   
3. Buy in bulk. When possible, buy by the pound instead of by the box or container and you’ll save some money. This is true when it comes to grains, beans, pantry staples and even spices!
   
4. Do your own prep work. Pre cut veggies and store-bought dressings might save you time but they won’t save you money. And I’ll be the first to tell you – homemade dressings, sauces and vinaigrettes are a hundred times better than store bought!
   
5. Try out store brands. Store brands are often much cheaper than name brands, and the cents saved over time add up. I’m a particular fan of Whole Food’s 365 products!