Sample Weekly Menu Ideas

Sample of Simple Weekly Menu Focused on Nutrient Density

This post provides you with a sample weekly menu of simple, yet fairly boring, repetitive nutrient dense foods that are also primarily anti-inflammatory. To learn more about anti-inflammatory foods check this out. I am hoping this will offer you some inspiration about how to keep meal prep quick and easy so that you have one less obstacle in meeting your health goals. Note that for the most part, I do not plan my exact menu ahead of time. Instead, I usually do simple batch prep of a few staple proteins, carbohydrates and vegetables and then repeat several meals throughout the week. It can lack excitement and be somewhat tedious, BUT it is effective for staying consistent with a nourishing eating plan. Here is what a typical simple weekly menu looks like for me.

	Breakfast	Lunch	Dinner	Snacks
Monday	Overnight oats (4:1 ratio of water to oatmeal brought to a rolling boil on the stovetop for about 15 minutes - store in fridge) with a scoop of protein powder, psyllium husk (for fiber boost) and sunbutter for extra taste and some fat) Coffee with Nutpods (Cinnamon Swirl is my favorite flavor)	Chicken salad over greens with roasted veggies Apple	Breakfast - Eggs (again - sometimes the days get too busy to plan appropriately) over baby spinach Turkey bacon Ezekiel bread toast (I like the flaxseed version) with butter, avocado or nut butter	Greek yogurt Nuts (Almonds and pistachios Blueberries
Tuesday	Eggs plus egg whites Joseph’s pita bread and butter Berries Coffee with Nutpods	Chicken chili and rice over romaine (chicken thighs/breasts, salsa verde, beans and spices in the Instant Pot)	Roasted spaghetti squash with sauce and meatballs Arugula greens with Primal Kitchen ranch dressing	Rice cakes with almond butter Apple Dark chocolate
Wednesday	Overnight oats - same as Monday Coffee with Nutpods	Chicken salad over greens with roasted veggies Apple	Marinated, grilled chicken Roasted vegetables (broccoli and cauliflower) Quinoa	Blueberries Graham Crackers Yogurt with Chia Seeds
Thursday	Eggs plus egg whites Joseph’s pita bread Raspberries Coffee with Nutpods	Chicken chili over rice and romaine	Hamburger with avocado Arugula salad with Primal Kitchen Ranch Dressing Roasted sweet potato Roasted veggies	Popcorn Rice Cake with Nut Butter Aloha Bar
Friday	Overnight oats - same as Monday Coffee with Nutpods	Leftover marinated grilled chicken over salad greens with leftover roasted sweet potatoes Apple	Chicken soup Ezekial bread toast with butter Arugula salad with Primal Kitchen dressing	Siete Churro Chips Nuts Greek Yogurt
Saturday	Overnight oats Coffee with Nutpods	Leftover hamburger Roasted sweet potatoes Roasted veggies	Out to dinner/with friends (hopefully!)	Popcorn Raspberries
Sunday	Omelet with baby spinach Coffee with Nutpods Ezekial bread toast with butter	Any leftovers	Fish or steak Roasted sweet potatoes Sauteed spinach	Greek yogurt Raspberries Dark chocolate

Depending on activities and social plans for the weekend, more flexibility in the menu may be appropriate. Also, by the end of the week, whatever might still be leftover will likely go into any remaining meals - I refuse to waste food and make an effort to make only what will be eaten and eat everything that is made.

I hope this inspires you to develop your own meals. If you need some assistance with customizing your own simple, nutrient dense menu, reach out!