This weekly healthy meal plan offers keto, paleo, and Whole30-friendly options while remaining gluten-free and dairy-free where noted. It’s family-friendly, protein-focused, and filled with seasonal produce to keep meals fresh and satisfying. Use the included grocery list to shop once for the week and make meal prep simple.
This week’s menu highlights bright, refreshing dishes that are perfect as the weather warms. Each dinner can be kept light or built up into a heartier meal depending on your family’s appetite and goals.
Expect simple tacos and kabobs, vibrant salads, and a comforting chicken casserole — all centered on quality protein and plenty of fresh vegetables. Below you’ll find daily recipe suggestions, special diet notes, prep tips, and substitutions to customize each meal.
Some complementary side dishes that pair well with this week’s dinners include Roasted Sweet Potato Salad with Spinach and Grapes, The Best Broccoli Salad, an Avocado Salad, and an Easy Asian Cucumber Salad. For a treat any time of day, try the Almond Flour Zucchini Crumb Cake for breakfast, snack, or dessert.
Enjoy the plan, and feel free to reach out with questions or requests. xo
SUNDAY:
Crispy Salmon Salad with Cabbage and Peanut Dressing – A large, satisfying salad featuring crispy salmon, shredded cabbage, carrots, cashews, sliced almonds, dried cranberries, and a flavorful peanut dressing. It’s full of texture and nutrients, making it a great main-dish salad.
Special Diet: Make this paleo-friendly by swapping almond butter for peanut butter in the dressing.
Prep Ahead: Marinate the salmon up to 24 hours ahead. Buy pre-shredded green and red cabbage to save time. The dressing keeps up to five days in the fridge.
The salad is freshest the day it’s made, but it will hold for a day or two if needed. Substitute any preferred vegetables, nuts, or seeds, and feel free to use a store-bought or alternate homemade dressing for convenience.
MONDAY:
Fiesta Chicken Nuggets – Crispy, grain-free chicken nuggets with a Tex-Mex flavor. These are great for a family dinner and pair well with a creamy dipping sauce.
Special Diet Notes: This recipe is paleo as written.
Prep Ahead: Make the chipotle cashew vegan queso in advance to save time.
Substitutions/Notes: For a more classic flavor, swap taco seasoning for your preferred low-salt seasoning. Serve with guacamole in place of the cashew queso for a different dipping option.
TUESDAY:
Carne Asada Tacos – Simple, authentic carne asada with a zesty marinade. Grill or pan-sear the steak and serve in tortillas with your favorite toppings.
Special Diet Notes: Use grain-free tortillas to keep the meal paleo or Whole30-compliant. Low-carb tortillas are an easy swap for a low-carb option.
Prep Ahead: Marinate the steak up to two days in advance. The steak can also be cooked ahead and reheated when ready to assemble tacos.
Substitutions/Notes: Classic carne asada toppings are simply chopped onions and cilantro, but add salsa, guacamole, cheese, or sides like Spanish Rice or Instant Pot Black Beans for a fuller meal.
WEDNESDAY:
Greek Steak Kabobs – Quick-marinated steak kebabs served with a cucumber-yogurt salad and tzatziki. There’s a dairy-free tzatziki variation in the recipe notes if needed.
Special Diet Notes: Low-carb by nature; make dairy-free by using a non-dairy yogurt for the tzatziki.
Prep Ahead: Marinate the meat and prepare the cucumber salad and tzatziki a day ahead. On the day, simply assemble the skewers and grill or broil.
Substitutions/Notes: Chicken works well in place of steak. If you need a seasoning blend, use a Greek seasoning recipe or a store-bought equivalent.
THURSDAY:
Chicken and Spinach Breakfast Casserole – A high-protein casserole with chicken, spinach, sun-dried tomatoes, and feta. Perfect for breakfast, brunch, or make-ahead meal prep.
Special Diet Notes: This dish can fit paleo, Whole30, and low-carb plans depending on specific ingredients used.
Prep Ahead: No advance work is required, but the casserole stores well and can be made up to a week ahead for grab-and-go breakfasts.
Substitutions/Notes: Add vegetables like broccoli, cauliflower, or cherry tomatoes, or boost flavor with artichoke hearts, kalamata olives, or roasted peppers.
FRIDAY:
Avocado Bacon Parmesan Salad – A simple, indulgent salad of creamy avocado, crisp bacon, and salty Parmesan finished with a tangy avocado dressing. The greens are the perfect base for this flavor-packed combination.
Special Diet Notes: Gluten-free and low carb.
Prep Ahead: Cook the bacon ahead of time if desired. Add leftover protein from earlier in the week to make the salad heartier.
DESSERT:
3-Ingredient Blueberry Coconut Milk Popsicles – Dairy-free, refined sugar-free, vegan popsicles that take minutes to prepare. Swap the sweetener to make these low-carb or keto-friendly.
Special Diet Notes: Paleo as written. For keto or low-carb, replace maple syrup with a sugar-free sweetener.
Prep Ahead: The fruit and coconut blend comes together quickly; no advanced prep is necessary beyond freezing time.
Substitutions/Notes: Use any berries or stone fruit you prefer — strawberries, raspberries, or peaches all work well.
GROCERY LIST:
Print the grocery list to streamline shopping and prep: Click HERE to access this week’s printable list.
Previous Meal Plans:
Find more weekly menus in the archives to rotate different healthy meal plans and keep variety in your meal prepping routine.
- Healthy Meal Plan – Week 36
- Healthy Meal Plan – Week 35
- Healthy Meal Plan – Week 34
- Healthy Meal Plan – Week 33
- Healthy Meal Plan – Week 32
- Healthy Meal Plan – Week 31
- Healthy Weekly Meal Plan – Week 30
- Healthy Weekly Meal Plan – Week 29
- Healthy Meal Plan – Week 28
- Healthy Meal Plan – Week 27
- Healthy Meal Plan – Week 26
Enjoy the week of fresh, balanced meals — happy cooking! xo