We did it! We made it to February! All things holidays are wrapped and now it is just 2025. By this point, you probably have a few rhythms down and are working on continuing to refine those routines into the early months of the year. Three routines I have been loving lately are having a full meal plan heading into each week, slowing down on Saturday mornings, and working out in the morning before work.
I don’t know about you, but at the end of a long work day, it is wonderful to come home with a plan for what to cook, with the ingredients in my fridge to cook it, in a very short period of time. This frees up mental space and even frees up the rest of the evenings to relax & unwind.
The rhythm of slowing down on a Saturday morning has been something both my mind and my body look forward to after having a schedule and full to-do list all week long. My favorite thing has been to wake up and see how I am feeling and what we want to do. Does a long walk sound nice? What about a coffee shop run? Better yet, a coffee from home and a long walk! If you haven’t given yourself this freedom to experience life without a to do list for a day, I HIGHLY recommend giving it a try.
The third rhythm that has been wonderful this year is working out in the morning before a full work day. Just wait… don’t let me lose you just yet. I promise you, I was a bit skeptical of it too. I was worried that I would have to go to bed way earlier, rush around in the morning, and then I would be so tired all day, just to wake up and do it all the next day. Trust me, I hear you in these fears. But let me tell you, after doing it for a bit, I am loving it!! While I do tend to go to bed a bit earlier these days, I am fully on board with it. When I get up in the morning, I have my breakfast and quiet time then head for a workout. Knocking it out first thing in the day gives me such great satisfaction, and not too mention, I feel like I have even more energy after the fact; my blood is flowing and my body is awake. Another great benefit is that when I come home, all I have left to do is dinner, a few chores, and some relaxation. Give it a try and let me know what you think. You’ll be amazed at what a little shift in your mindset can do!
While I can’t fully clear off your to-do list or make you get up early in the morning, I can help you free up mental space with some meal planning support! From rotisserie chicken noodle soup to baked fish and vegetables, this week's menu is packed full of easy, high-protein meals. Are you ready to make healthy eating easier? Check out this week's guide!
Menu
Let’s make it easier for you to eat healthy, nourishing meals every day this week!
Before we jump in to the details, here are a few things to note so that we can make these recipes work best for you:
Dietary restrictions? All of these meals are gluten-free & dairy-free and packed with veggies. For a more plant-forward option, swap the protein for beans.
Each recipe yields 4 servings—2 for dinner the night you cook and 2 for lunch the next day.
Cooking solo? You can freeze two servings for later or share meals with a friend.
For families, simply double the recipes to get two full meals on different days.
This meal plan starts Sunday night and ends Friday night. The weekends are for you to choose, or reuse something from the week.
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Grocery List
Here are your grocery lists for 4 servings, whether you want to do 1 recipe, mix & match, or make them all.
To make your grocery shopping easier, I recommend copying this and adding it to your notes on your phone.
Sweet Green Smoothie
1 bunch of bananas
1 bag of spinach/kale
1 bag of frozen cauliflower
1 bag of vanilla protein powder
1 bag of raw mixed nuts
Rotisserie Chicken Noodle Soup
1 whole rotisserie chicken
1 container of chicken bone broth
1 box of GF noodles
1 bag of spinach
3 carrots
1 bunch of celery
1 yellow onion
2 cloves of garlic
Spices: oregano, Italian seasoning, salt & pepper
Breakfast Hash Bowl
1 dozen eggs
1 lb of ground turkey
6 russet potatoes
1 red bell pepper
1 green bell pepper
4 avocados
Spices: garlic powder, onion powder, cumin, chili powder, salt & pepper
Baked Fish & Veggies
2 lbs white fish (I prefer cod)
4 sweet potatoes
3 zucchini
3 squash
1 yellow onion
1 slicer tomato
Spices: oregano, basil, thyme, salt & pepper
Cabbage Roll in a Bowl
1 lb ground beef
1 bag of cabbage slaw
2 carrots
1 bag of rice
1 container of crunchy chili oil
1 container of coconut aminos
Spices: garlic powder, ginger powder, salt & pepper
Orange Cashew Chicken
2 lb chicken tenders
1 large orange
1 bag of frozen broccoli
1 stalk of green onions
1 bag of rice
1 bag of cashews
1 bottle of rice vinegar
1 bottle of honey
1 container of crunchy chili oil
Spices: garlic powder, ginger powder, salt & pepper
Spaghetti Squash Bolognese
1 lb ground turkey
2 spaghetti squashes
1 can of fire-roasted and diced tomatoes
1 yellow onion
1 tube of tomato paste
Spices: garlic powder, onion powder, cumin, basil, salt & pepper
Beef & Veggie Bowl
1 lb of 93/7 ground beef
2 squash
3 zucchini
1 bell pepper
2 avocados
1 bag of white rice
1 container of hot sauce
Spices: garlic powder, cumin, chili powder, salt & pepper
Note this is a different approach than my previous grocery lists, but driven by customer feedback. Let me know what you prefer in the comments :)
Recipe Details
For paying subscribers, stay tuned for this week’s recipes which you will receive in your inbox. For free subscribers, consider upgrading to paid so you can access all of these delicious and nutritious recipes.
I hope you enjoy these healthy and easy recipes throughout your week! I would love to see your creations, so please, tag me on TikTok and Instagram if you make something that you enjoyed.
Thanks for reading and I hope you have a great week,
Grace Barker
Extra! Extra! Read all about it!
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***Please note that the information provided here is for general knowledge only and should not be considered as personalized nutrition advice. I am not a registered dietitian and cannot provide medical or dietary guidance for specific health conditions. Always consult with a qualified healthcare professional before making any significant changes to your diet.