Week 10 Meal Plan

Week 10 features a variety of proteins and flavor profiles to excite your taste buds!

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Did you see Week 9?

This meal plan has...

1. high variety.
2. a new dinner every night and leftovers for lunch.
3. quick or premade breakfasts.
4. a great variety of veggies.

Create Your Own Meal Plan

If you came here just to check things out but you like to meal plan yourself, here's a free printable to help.

Create Your Own Meal Plan printable

Portions & Shopping

Since I don't know how many people you're cooking for, you'll have to click on the recipes to get the ingredients and amounts.

Most food bloggers allow you to change the serving size on the recipe card and the ingredient amounts will adjust automatically.

Breakfast

Variety
Quick & Easy or Premade

-- Egg & Ham Roll Ups
-- Scrambled Eggs w/ Sausage & Fruit
-- Pumpkin Pancakes
-- Egg & Cheese Open-faced Sandwich

Lunch

Leftovers

All lunches are leftovers from dinner, except Monday, but you can make it Sunday evening.

-- Chicken Salad on a Wheat Thin w/ Bell Peppers & Tzatziki

Dinner

High variety

-- Cauliflower Shepherd's Pie
-- Greek Chicken Bowls
-- Sheet Pan Meatloaf & Veggies
-- Mediterranean Salmon Bowl
-- Buffalo Chicken Casserole

Snacks

1. Bell Peppers & Tzatziki
2. Greek Yogurt & Berries
3. Protein Shake
4. Leftovers
5. Beef Jerky & Crackers
6. Nut Butter & Apple

Prep Instructions

Adjust the days to fit your schedule.

Day 1 - Sunday

1. Bake the Egg & Ham Roll Ups.

2. Prepare the Chicken Salad, fresh bell peppers & Tzatziki.

Day 2 - Monday

Prepare the Cauliflower Shepherd's Pie for dinner. Add extra carrots or corn to the recipe, or throw in quinoa for the extra carbs.

Day 3 - Tuesday

1. Make scrambled eggs and microwave sausage with fruit for breakfast.

2. Make the Greek Chicken Bowls for dinner and throw in another vegetable of choice and quinoa or rice for more carbs.

Day 4 - Wednesday

1. Make the Sheet Pan Meatloaf & Veggies for dinner.

2. Make the Pumpkin Pancakes for breakfast tomorrow (great to reheat because they're gluten free).

Day 5 - Thursday

Make the Mediterranean Salmon Bowls for dinner.

Day 6 - Friday

Make the Buffalo Chicken Casserole for dinner.

Day 7 - Saturday

1. Make an egg & cheese sandwich for breakfast.
2. Do an inventory of what meals and snacks are left. Plan to eat them this weekend.
3. Shop for next week's meals.

Week 10 Meal Plan download

Next

Food Safety

As a food safety manager, I do not recommend meal prepping only once a week due to bacterial growth.

Meal prep can be done as little as twice a week, ensuring that all food is eaten within 3 to 4 days of being prepared or cooked.

Also, no food should sit unrefrigerated for more than 2 hours once it has been prepared or cooked.