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A Sample Week Meal Plan

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pecan and walnut crusted fish paleo primal 300x176 A Sample Week Meal Plan What’s been the hardest part of this week for you? The hardest thing to give up?

As we start to wind down mini-challenge week #1 for improving nutrition, I wanted to offer a week’s sample meal plan for you to try and use for ideas.

If you’d like to have these delivered each week, you can sign up for my Wellness Mama Meals, lifetime membership (hurry, it ends tomorrow!), or you’re welcome to just use this one for free icon smile A Sample Week Meal Plan .

Whether you subscribe to my meal plans or not, I’d highly encourage you to plan your meals out. Not only will this save money and time, but simply having a plan makes sticking to any health change much easier!

Next week, we’ll be dealing with some supplements that will also help the adjustments go much more smoothly, but they will only be helpful if your diet is dialed in first…

Here’s an example week of Wellness Mama Meals (and the meals I feed my own family):

Day 1- Mini Meatloaf Cupcakes

Day 2- Easy Chicken Soup (great recipe anytime anyone is sick too)

Day 3- Stuffed Pork Loin

Day 4- Pumpkin Chili

Day 5- Salmon and Asparagus with Hollandaise Sauce

Day 6- Chicken Stir Fry

Day 7- Sausage, Apple and Cabbage Hash

You can download the full printable, PDF of the above meal plan here and click here to download the corresponding shopping list.

How have you done this week? Noticing any health changes yet? Any really big struggles? Pleas share below!

pf print icon A Sample Week Meal PlanPrint pf pdf icon A Sample Week Meal PlanPDF
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About Wellness Mama

Wellness Mama is a full-time housewife with a background in nutrition, journalism and communications. Her passion is helping others achieve optimal health through a “Wellness Lifestyle.” She has helped hundreds of clients lose weight, increase athletic performance, improve fertility, and overcome numerous health problems and diseases. Connect with her on Twitter, Facebook, Google+, & Pinterest.

Disclaimer: Many of the links on my site, especially those from Amazon, Mountain Rose Herbs, Tropical Traditions and OraWellness are affiliate links. Should you click on these links and decide to purchase anything, I will receive a small commission and you will have my sincere thanks for supporting Wellness Mama!

DISCLAIMER: The statements made here have not been approved by the Food and Drug Administration. These statements are not intended to diagnose, treat or cure or prevent any disease. This notice is required by the Federal Food, Drug and Cosmetic Act.

  • Fletcher Jk

    You have (xFN) after a bunch of things on the recipes, what does it means??

  • http://wellnessmama.com Wellness Mama

    Sorry! Should have explained that! It’s a notation used in the meal plans and it stands for family number… Basically the number of adult sized servings… For example, my family number is 4 even though there are five of us eating at each meal because the three kids eat two adult meals between them… Hope that helps!

  • Cathy

    Struggles, yes.  This started during PMS week for me, and I really want to cave and have something I shouldn’t.  I have very specific cravings for things that are not satisfied with substitutes (wanting a Texas Pecan Bar, for instance).  I did have some ice cream which at least avoided the grains, though not the sugar.  :(

  • Erikas

    Approx. how long should I expect these to cook?

  • ErikAs

    Should have included all the info, LOL! How long to expect the Mini-meatloaf cakes to cook?

  • http://wellnessmama.com Wellness Mama

    I’m not sure I understand what you’re asking. Which item specifically?

  • http://wellnessmama.com Wellness Mama

    haha, just saw this one… about 20-30 minutes depending on how hot your oven runs, but much longer if you use a loaf pan rather than the muffin pans…

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