5-Day Sample Meal Plan for YOU and My Favourite Healthy Tip

/, Nutrition/5-Day Sample Meal Plan for YOU and My Favourite Healthy Tip

5-Day Sample Meal Plan for YOU and My Favourite Healthy Tip

This is a meal plan that I recently used for my own family. The week I used it, I could not make all the planned meals and snacks (as life got in the way), but I was able to make most of them. This happens with most of my weekly meal plans as I prefer to overschedule meals and snacks than to not have ideas available.

This 5-day meal plan is free of dairy, gluten, soy, and processed sugar. Each day includes breakfast, lunch, supper, and 2 snacks.

If you missed my previous 2 posts on meal planning, here they are again. These posts can help you get started (and motivated) on your meal planning journey.

9 Reasons Why YOU Need a Meal Plan

How to Make a 1-Week Meal Plan that Works for Your Whole Family

I hope this meal plan will be useful for you and your family. If you don’t want to follow this particular plan to the letter, use it as guidance for your own. You might, for example, only plan suppers. And don’t forget to take restaurant and takeout nights into account.

If one day your food preparation doesn’t go according to your plan, don’t worry. It is normal for these days to happen. This is why you should include a take-out or restaurant night in your plan. Or a sandwich lunch day ;-). Just pick up the plan the next day. Sometimes I too am not in the mood for cooking, so I pick up some food prepared at my local food store to eat for dinner.

And here’s my favourite tip (2 tips in fact):

1. Always include healthy fats, protein, and fiber each day in your diet. This will ensure that you and your family get the nutrition needed to stay happy and healthy.

2. Don’t start the day with a sugary breakfast. Choose proteins and healthy fats over simple carbohydrates (refined sugar).

I use this gluten-free and dairy-free meal plan often for my family and I never hear protests from my kids. We love all these healthy recipes and enjoy eating these delicious breakfasts, snacks, lunches, and dinners. Meal prep made easy that keeps you on a budget!

                Dairy-free, gluten-free, and processed sugar free 5-day meal plan

Day 1 – Meal Plan

Breakfast – Coconut curry chicken egg tart

Snack – Cherry strawberry smoothie

Lunch – Vegan potato stew

Snack – Homemade popcorn

Supper – Quick one-pot colorful vegetarian chili

Day 2 – Meal Plan

Breakfast – Loaded delicious porridge

Snack – 3-Ingredient salmon spread

Lunch – Happy salad and leftover coconut curry chicken egg tart

Snack – Raisins and walnuts

Supper – Leftover vegetarian chili (boil fresh rice and reheat the chili)

Day 3 – Meal Plan

Breakfast – Scrambled eggs, cherry tomatoes, and cucumber rounds

Snack – 3-Ingredient mango coconut popsicle

Lunch – Leftover vegan potato stew

Snack – Leftover salmon spread

Supper – Delicious spaghetti sauce

Day 4 – Meal Plan

Breakfast – Pear coconut chia smoothie and boiled eggs

Snack – Banana wrap

Lunch – Chicken noodle soup

Snack – Chilled vanilla coconut chia pudding

Supper – Leftover delicious spaghetti sauce (boil fresh noodles and reheat the sauce)

Day 5 – Meal Plan

Breakfast – French toast

Snack – Leftover chilled vanilla coconut chia pudding

Lunch – Leftover chicken noodle soup

Snack – Fruit salad (banana, apple, strawberries, sprinkled with hemp seeds and coconut flakes)

Supper – Chicken sausages with green beans and carrots

Which foods would you include in your meal plan from the ideas I shared with you above?

P.S. Do you want a personalized meal plan for your family, based on your whole family’s food likes, dislikes, and dietary restrictions? Have a look at my meal planning offer. You might enjoy having someone else (me) make your meal plan this week.





2016-10-19T08:29:31+00:00By |Categories: Meal planning, Nutrition|Tags: |4 Comments

About the Author:

Alina Muresan is a Holistic Nutritional Consultant who specializes in family nutrition and health. Visit her website, Orgali.ca to find great advice on your child's nutrition and delicious recipes that are healthy and fast!


  1. Suzi August 20, 2017 at 8:07 am - Reply

    Why have I not thought about using coconut milk instead of cream in my favourite rose sauce? I substitute non dairy milk everywhere else?!? Thanks!

    I’ve got to meal plan more, breakfasts are particularly challenging.

    • Alina August 25, 2017 at 6:12 pm - Reply

      Great idea, Suzi! Let me know how it tastes. Rose sauce? I am curious…

  2. Suzi Smart August 25, 2017 at 8:22 pm - Reply

    A tomato cream sauce (perhaps with a little vodka for a Penne alla Vodka – alcohol is cooked off) 😀

Leave A Comment