Here’s a 2-week health-focused meal plan designed to be anti-inflammatory, immune-boosting, muscle-building,

and energy-sustaining, while keeping it budget-friendly. Recipes are included to make it easy to follow.

General Guidelines for Budget and Nutrition

● Protein: Focus on affordable sources like eggs, lentils, beans, canned tuna, chicken thighs, and lean ground
turkey.
● Healthy Fats: Use olive oil, avocados, seeds (like chia and flax), and nuts in moderation.
● Carbs: Stick to whole grains (oats, quinoa, brown rice) and starchy veggies (sweet potatoes, squash).
● Veggies & Fruits: Include budget-friendly, seasonal produce (spinach, kale, carrots, broccoli, apples, oranges,
and bananas).
● Spices: Use turmeric, garlic, ginger, cinnamon, and black pepper for their anti-inflammatory benefits.

WEEK 1

Day 1

● Breakfast: Overnight Oats with Berries & Chia Seeds

Recipe: Combine ½ cup oats, 1 tbsp chia seeds, ½ cup almond milk, ½ cup mixed berries, and a drizzle of honey.
Refrigerate overnight.

● Snack: Apple slices with almond butter.

● Lunch: Grilled Chicken Salad with Turmeric Dressing

Recipe: Toss mixed greens, shredded carrots, cucumber, grilled chicken breast, and a turmeric-olive oil-lemon dressing.

● Snack: Boiled egg and a handful of walnuts.

● Dinner: Sweet Potato and Lentil Stew

Recipe: Sauté onions, garlic, and ginger. Add cubed sweet potatoes, 1 cup lentils, 4 cups broth, and 1 tsp turmeric.
Simmer until tender.

Day 2

● Breakfast: Spinach and Mushroom Omelette

Recipe: Sauté spinach and mushrooms. Add 2 whisked eggs, cook until set.

● Snack: Carrot sticks with hummus.

● Lunch: Quinoa Bowl with Roasted Vegetables and Chickpeas

Recipe: Roast sweet potatoes, zucchini, and chickpeas with olive oil and paprika. Serve over cooked quinoa.

● Snack: Handful of mixed nuts and dark chocolate (80% cocoa or higher).

● Dinner: Baked Salmon with Broccoli and Brown Rice

Recipe: Season salmon with lemon, garlic, and olive oil. Bake at 375°F for 15-20 mins. Steam broccoli and serve with
brown rice.
Day 3

● Breakfast: Smoothie with Spinach, Banana, Almond Milk, and Peanut Butter
Recipe: Blend 1 cup spinach, 1 banana, 1 cup almond milk, and 1 tbsp peanut butter.

● Snack: Greek yogurt with flaxseeds.

● Lunch: Turkey and Avocado Lettuce Wraps

Recipe: Wrap lean turkey slices, avocado, and a drizzle of mustard in romaine leaves.

● Snack: Celery sticks with guacamole.

● Dinner: Stir-fried Chicken and Vegetables with Cauliflower Rice

Recipe: Stir-fry chicken with garlic, ginger, broccoli, bell peppers, and tamari sauce. Serve with cauliflower rice.

Day 4

● Breakfast: Sweet Potato Hash with Eggs

Recipe: Sauté diced sweet potatoes, bell peppers, and onions in olive oil. Add 2 eggs on top and cook until set.

● Snack: Handful of almonds and a pear.

● Lunch: Grilled Chicken Wrap with Avocado

Recipe: Fill a whole-grain tortilla with grilled chicken, avocado slices, spinach, and a drizzle of tahini.

● Snack: Greek yogurt with mixed berries.

● Dinner: Turkey Chili

Recipe: Sauté onions, garlic, and lean ground turkey. Add 1 can diced tomatoes, 1 cup beans, chili powder, and cumin.
Simmer for 20 mins.

Day 5

● Breakfast: Avocado Toast with Poached Egg

Recipe: Spread mashed avocado on whole-grain toast, top with a poached egg, and sprinkle with red pepper flakes.

● Snack: Cucumber slices with hummus.

● Lunch: Lentil and Vegetable Curry

Recipe: Cook lentils with onions, garlic, turmeric, and coconut milk. Add diced carrots and spinach.

● Snack: Banana with peanut butter.

● Dinner: Grilled Salmon Tacos with Slaw

Recipe: Grill salmon. Serve in whole-grain tortillas with shredded cabbage, lime, and salsa.

Day 6
● Breakfast: Berry Smoothie Bowl
Recipe: Blend frozen mixed berries, almond milk, and a banana. Top with granola and chia seeds.

● Snack: Hard-boiled egg and carrot sticks.

● Lunch: Quinoa and Black Bean Salad

Recipe: Mix cooked quinoa, black beans, diced tomatoes, and avocado. Drizzle with lime and olive oil.

● Snack: Handful of walnuts and an orange.

● Dinner: Baked Cod with Garlic Green Beans

Recipe: Bake cod with lemon and garlic. Serve with sautéed green beans.

Day 7

● Breakfast: Banana Oat Pancakes

Recipe: Blend 1 banana, 2 eggs, and ½ cup oats. Cook as pancakes.

● Snack: Handful of mixed nuts and dark chocolate.

● Lunch: Spinach and Feta Stuffed Sweet Potato

Recipe: Roast sweet potato, scoop out flesh, and mix with sautéed spinach and feta. Refill and bake.

● Snack: Celery sticks with almond butter.

● Dinner: Ground Turkey Stir-fry with Zucchini Noodles

Recipe: Sauté turkey, garlic, and ginger. Add zucchini noodles and tamari sauce.

WEEK 2

Day 1

● Breakfast: Scrambled Eggs with Turmeric and Spinach

Recipe: Sauté spinach with turmeric and olive oil, scramble in eggs.

● Snack: Orange slices and a handful of sunflower seeds.

● Lunch: Lentil and Kale Soup

Recipe: Sauté onions, garlic, and celery. Add 1 cup lentils, 4 cups broth, chopped kale, and diced tomatoes. Simmer until
lentils are soft.

● Snack: Hard-boiled egg and an apple.

● Dinner: Baked Chicken Thighs with Roasted Brussels Sprouts

Recipe: Season chicken thighs with paprika, garlic, and olive oil. Roast with Brussels sprouts at 400°F for 25-30 minutes.

Day 2
● Breakfast: Steel-Cut Oats with Walnuts and Cinnamon
Recipe: Cook oats as directed. Top with a sprinkle of cinnamon, 1 tbsp walnuts, and a drizzle of honey.

● Snack: Bell pepper strips with hummus.

● Lunch: Tuna Salad with Mixed Greens

Recipe: Mix canned tuna with olive oil, lemon juice, and chopped celery. Serve over greens.

● Snack: A handful of pumpkin seeds and a banana.

● Dinner: Shrimp Stir-fry with Vegetables and Brown Rice

Recipe: Stir-fry shrimp with garlic, ginger, snap peas, and carrots. Serve over brown rice.

Day 3

● Breakfast: Chia Pudding with Almond Butter

Recipe: Mix 3 tbsp chia seeds, 1 cup almond milk, and a drizzle of honey. Chill overnight and top with almond butter.

● Snack: Pear slices with tahini.

● Lunch: Kale Salad with Roasted Chickpeas

Recipe: Toss kale, roasted chickpeas, diced cucumber, and a tahini-lemon dressing.

● Snack: Handful of sunflower seeds and an apple.

● Dinner: Garlic Shrimp with Spinach and Quinoa

Recipe: Sauté shrimp in garlic and olive oil. Add spinach and serve over quinoa.

Day 4

● Breakfast: Veggie Scramble with Avocado

Recipe: Scramble eggs with bell peppers, onions, and spinach. Serve with avocado slices.

● Snack: Greek yogurt with chia seeds.

● Lunch: Lentil Wrap with Veggies

Recipe: Fill a whole-grain tortilla with cooked lentils, shredded carrots, and mixed greens.

● Snack: Orange and pumpkin seeds.

● Dinner: Baked Chicken Breast with Sweet Potatoes and Broccoli

Recipe: Bake chicken seasoned with rosemary. Serve with roasted sweet potatoes and steamed broccoli.

Day 5-7
Repeat recipes or mix-and-match based on leftover ingredients.

Additional Snacks for Variety

1. Homemade trail mix (almonds, raisins, sunflower seeds, and dark chocolate chips).
2. Greek yogurt with a drizzle of honey and chia seeds.
3. Cucumber slices with a sprinkle of sea salt and lemon juice.

Budget Tips

1. Buy produce in bulk or frozen to save money.

2. Opt for store-brand or generic pantry staples.
3. Use leftover ingredients (like roasted veggies or rice) in multiple meals.
4. Prepare meals in advance to reduce waste.

GROCERY LIST

● Quinoa (1 lb)
Proteins ● Brown rice (1 lb)
● Whole-grain tortillas (1 pack)
● Eggs (2 dozen)
● Chicken breast (4 lbs) Legumes
● Chicken thighs (2 lbs)
● Lean ground turkey (2 lbs) ● Lentils (dry or canned, 2 cups)
● Canned tuna (3 cans) ● Chickpeas (canned, 3 cans)
● Salmon (fresh or frozen, 3 lbs) ● Black beans (canned, 2 cans)
● Cod (fresh or frozen, 1 lb)
● Shrimp (frozen, 1 lb) Pantry

Vegetables ● Olive oil

● Coconut milk (2 cans)
● Spinach (3 bags) ● Tamari sauce
● Kale (2 bunches) ● Tahini
● Mixed greens (1 bag) ● Almond butter
● Sweet potatoes (6 medium) ● Peanut butter
● Broccoli (2 heads) ● Honey
● Zucchini (4) ● Almond milk (unsweetened, 1 gallon)
● Bell peppers (4)
● Carrots (2 lbs) Spices & Extras
● Onions (4)
● Garlic (1 bulb) ● Turmeric
● Ginger (1 knob) ● Paprika
● Brussels sprouts (1 lb) ● Cinnamon
● Cucumber (2) ● Chili powder
● Black pepper
Fruits ● Salt
● Walnuts (1 cup)
● Bananas (7) ● Almonds (1 cup)
● Apples (5) ● Chia seeds (1 cup)
● Oranges (5) ● Flaxseeds (1 cup)
● Mixed berries (frozen, 2 lbs) ● Sunflower seeds (1 cup)
● Pears (2) ● Pumpkin seeds (1 cup)
● Dark chocolate (80% cocoa, 1 bar)
Grains

● Steel-cut oats (1 lb)