Looking for recipes for the week ahead? Here’s a week’s worth of healthy recipes planned for you for every meal of the day, plus meal prep tips!
Are you stuck trying to meal plan recipes for the week? We’re here to help! There are lots of meal plans to choose from here on A Couple Cooks. But if that seems overwhelming (we get that!), Alex and I thought it could be helpful to show you a sample week of recipes. What if we picked 7 recipes for a week, and talk about how to meal prep them?
Well, we did! Below are 7 recipes for the week ahead including breakfast, lunch and dinner. It was pretty limiting, because 7 recipes is only one recipe per day! But it does illustrate a point. Here are a few caveats to understand:
Read this first!
- Eating leftovers is key: especially re-purposing them! Alex and I make about 3 to 4 dinner recipes per week. The rest of the time we eat leftovers from previous meals, or turn them into something new! Save leftovers from the recipes below and turn them into your own creations: eat them straight up, or turn them into a frittata or quesadilla filling!
- Go for uber simple breakfasts & lunches. Here at A Couple Cooks, we find that the easiest life rhythm for us is to go simple on breakfast and lunch. We eat oatmeal almost every day. For lunches we do boring things like veggies and hummus, cheese and crackers, or nuts and dried fruit. Or, leftovers! We’ve included a few lunch ideas below, but again, try to keep it as simple as possible.
- Life is flexible, so meal planning has to be flexible and creative. The 7 recipes below are just some ideas to give you ideas. We don’t know if you’re cooking for 1 or 4, what your diet is, what foods you like, how many nights you have time to cook, and how many leftovers you’ll have left over. So there’s no way for us to say exactly what to eat. Take the ideas you like, and make it your own!
And now, 7 recipes for the week ahead!
For more recipes, go to our Healthy Meal Plans.
This healthy sheet pan dinner is filled with healthy vegetables and fresh flavor! Throw it all in the oven while you cook rice or quinoa. Dinnertime win!
- 1 crown broccoli (1/2 pound)
- 1 medium red onion
- 2 medium sweet potatoes (1 1/2 pounds)
- 2 medium red potatoes
- 1 red pepper
- 1 15-ounce can chickpeas
- 4 tablespoons olive oil
- 2 teaspoons garlic powder
- 2 teaspoons Old Bay seasoning*
- 1 tablespoon Italian seasoning
- 1 teaspoon kosher salt
- 1 lemon
- Rice or quinoa (or another whole grain or seasoned lentils), to serve (optional)
- Dollop of sour cream, Vegan Sour Cream, Cashew Cream, or hummus, to serve
- Adjust the oven racks for roasting 2 trays. Preheat the oven to 450 degrees Fahrenheit.
- Optional: If serving with rice or quinoa, follow How to Cook Brown Rice, Instant Pot Brown Rice, How to Cook Quinoa or Instant Pot Quinoa.
- Chop the broccoli. Cut the onion into thick slices. Dice the potatoes. Dice the red pepper.
- Place all the vegetables in a large bowl. Drain and rinse the chickpeas, then add them to the bowl. Mix in the olive oil, garlic powder, Old Bay, Italian seasoning, and kosher salt until everything is evenly coated.
- Line two baking sheets with parchment paper (we prefer this to silicone baking mats because it results in crispier veggies). Spread the vegetables evenly onto each sheet.
- Place into the oven and bake for 20 minutes (do not stir!). Remove the pans from the oven, rotate them, and roast another 10 minutes (for 30 minutes total) until tender and lightly browned on one side.
- Cut the lemon into wedges, and spritz the veggies with fresh lemon juice to taste. (Required: this step adds just the right zing! Or you can serve with lemon wedges.)
- Transfer to a serving bowl or dish and serve immediately with rice or quinoa. Dollop with sour cream, cashew cream or hummus.
*If you can’t find Old Bay, you could try 1 teaspoon paprika and 3/4 teaspoon kosher salt or celery salt.
- Category: Main Dish
- Method: Sheet Pan
- Cuisine: Vegetarian
Keywords: Recipes for the week
Looking for 4-week meal plans?
If you’d like something a little more defined than the 7 recipes for the week above, we’ve got free meal plans! They also emphasize the flexible nature of cooking and planning, but they’ve got a spreadsheet where you can sketch out your ideas. If this sounds interesting to you, here are all our options:
- 28 Day Healthy Meal Plan: includes fish, shellfish, vegetarian, and vegan recipes.
- 28 Day Vegetarian Meal Plan: includes vegetarian recipes (no meat but dairy and eggs)
- 28 Day Vegan Meal Plan: includes vegan recipes (no animal products, dairy or eggs)
- 28 Day Plant Based Diet Meal Plan: includes vegan recipes (no animal products, dairy or eggs)
About the Authors
Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.
Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.