Week 3 Meal Prep Guide

Welcome to Week 3 of your 30-Day Healthy Meal Plan. This week focuses on quick, nutritious, and easy-to-prepare meals to keep your healthy routine consistent and stress-free.

This Week 3 meal prep helps you:

• Save time during busy weekdays

• Stay consistent with healthy eating

• Reduce daily cooking stress

• Maintain balanced nutrition

Week 3 Meal Plan

Breakfast

• Overnight oats with berries

• Vegetable omelet with toast

• Yogurt parfait with granola

• Smoothie bowl with fruits

• Peanut butter banana toast

Lunch

• Grilled chicken salad

• Quinoa vegetable bowl

• Tuna sandwich with salad

• Brown rice with roasted vegetables

• Chickpea salad bowl

Dinner

• Baked chicken with vegetables

• Stir-fried vegetables with rice

• Lentil curry with whole wheat bread

• Grilled fish with salad

• Vegetable pasta

Snacks

• Mixed nuts

• Fruit bowl

• Yogurt

• Hummus with vegetables

• Energy bites

Week 3 Meal Prep Tips

Prep these in advance:

• Chop vegetables

• Cook grains (rice, quinoa)

• Prepare protein (chicken, beans, lentils)

• Portion snacks

This will make your week easy and organized.

Week 3 Grocery List

Proteins

• Chicken

• Fish

• Lentils

• Chickpeas

• Eggs

• Yogurt

Grains

• Brown rice

• Quinoa

• Whole wheat bread

• Pasta

Fruits

• Bananas

• Berries

• Apples

• Oranges

Vegetables

• Spinach

• Bell peppers

• Cucumbers

• Tomatoes

• Carrots

• Broccoli