4-Day Meal Plan: Quick & Healthy Meals

When your schedule is busy, you probably don't want to be stuck inside cooking meals every day. That's why this four-day meal plan, which allows you to shop for 20 key ingredients that you can mix and match, is such a great option. Not only can you use 20 simple ingredients in a variety of ways for four days of meals and snacks, but it also will save you time and money.

This meal plan also covers all of the foods and nutrients that you need for optimal health and disease prevention—it has plenty of protein, fiber, vitamins, and minerals to support good health.

Whether you're looking for inspiration or seeking a balanced approach to eating, the information below has you covered. You will find a variety of satisfying and wholesome meals that won't keep you in the kitchen any longer than you need to be.

Benefits of a Simple and Healthy Meal Plan

When your schedule gets busy, the last thing you want to focus on is meal planning—so we have done it for you. Plus, having a meal plan can benefit you in a number of ways. For instance, it:

• Allows you to shop or order groceries online with a list, making it a quick and easy task.
• Helps you cut down on cooking time by having you prepare ingredients once and use them three or four times in different meals and snacks.
• Saves money and reduces waste by requiring you to purchase only what you need and by using all of the leftovers.
• Removes the need to make last-minute food decisions, which prevents you from defaulting to takeout or fast food.
• Ensures you eat more home-cooked meals made with whole foods and reduces the need for ultra-processed foods.

Essential Ingredients for the Meal Plan

This shopping list includes a variety of nutritious protein options, whole grains, vegetables, and fruits. Try to include vegetables and fruits that are in season.

Bring this grocery list below to the store with you or shop online and you will have everything you need to create satisfying, flavorful, and nutritious meals and snacks.

Protein

• Chicken breast
• Frozen shrimp
• Salmon fillets
• Greek yogurt
• Eggs
• Mozzarella cheese
• Canned lentils or chickpeas
• Almonds

Grains

• Whole grain bread
• Rice
• Rolled oats
• Pasta or favorite noodles

Vegetables and fruit

• Zucchini
• Tomato
• Baby spinach
• Sweet peppers
• Corn on the cob
• Avocado
• Peaches
• Berries (strawberries, blueberries, etc.)

*Note that we did not include amounts or portion sizes for each ingredient, as you may want to scale this for yourself or your family. Take a read through the meal plan below, and then consider how much you will need of each ingredient. A typical serving size is 4-6 ounces of lean protein or fish, 1/2 cup beans or legumes, 1 cup Greek yogurt, 1-ounce cheese, 1/4 cup nuts or seeds, 1-2 slices whole grain bread, 1/2-1 cup rice, pasta or whole grain, 1 -2 cups non-starchy vegetables, 1 ear corn, 1/4 to 1/2 an avocado, 1 handheld fruit, and 1 cup berries.*

Day-by-Day Meal Plan

Here is a breakdown of how you can use these 20 staple ingredients to build nutritious and delicious meals and snacks for four days.

Day 1

• Breakfast: Oatmeal prepared using rolled 1/2 cup oats and water with 1/2 cup Greek yogurt and 1 cup berries
• Lunch: Make stuffed peppers by combining approximately 1 cup brown rice with 1/2 cup canned lentils or chickpeas, salt, pepper, and your favorite herbs. Stuff into one hollowed-out pepper, top with mozzarella (about 1 ounce grated), and bake for 30 minutes.
• Snack: Handful of almonds (1/4 cup) and one peach
• Dinner: Grilled chicken (1 breast or 4 to 6 ounces) with 1 ear corn, grilled peppers, and zucchini
• Snack: Toast 1 slice of whole grain bread and top with 1 thin slice of mozzarella, 2 slices of tomato, and 1/4 mashed avocado

Plan ahead tip: Cook extra chicken breasts and brown rice to use in other recipes.

Day 2

• Breakfast: 2 scrambled eggs with 1 slice whole-grain toast and 2 slices tomato
• Lunch: Make chicken salad by chopping 4-6 ounces (or 1 breast) of leftover chicken breast from the night before and mixing it with 1 tablespoon of mayo, and a pinch of salt and pepper. (Pro tip: if you don't like mayo, swap in 1/4 mashed avocado). Add to 1 or two slices of whole grain bread and top with spinach and tomato. Pair it with one peach.
• Snack: Make a simple granola by mixing 2 cups of rolled oats with 1/4 cup chopped almonds and 3 tablespoons of honey. Bake 15 to 20 minutes. Pair one serving of granola (1/4 to 1/2 cup) with 1/2 cup of Greek yogurt and 1 cup of berries. Save the extra granola in an airtight container for later in the week.
• Dinner: Grill 4 to 6 ounces of salmon and serve with 1 cup of cooked pasta mixed with diced tomatoes and herbs. (Try dried basil and oregano).
• Snack: Make guacamole by mashing 1/4 to 1/2 avocado with diced tomato, salt, pepper, lime juice, and garlic. Serve with raw sliced zucchini and sweet peppers.

Plan ahead tip: Prepare extra granola, salmon, guacamole, and pasta to use in other recipes.

Day 3

• Breakfast: Greek yogurt parfait (1 cup plain Greek yogurt) with (1/4 cup) granola (which you made yesterday) and 1 cup berries.
• Lunch: Flake leftover salmon (4 to 6 ounces) from last night onto a plate of spinach (about 2 cups). Top with tomato, sweet peppers, (10 to 20, or 1/4 cup) almonds, drizzle of olive oil, and vinegar. Serve with one slice of whole-grain toast.
• Snack: Make a dip by mixing 1/2 cup Greek yogurt with 1 tablespoon vinegar, plus salt, herbs, and spices (garlic, dried dill, dried parsley), and dip zucchini in it.
• Dinner: Use leftover brown rice (1 cup) and top it with cooked shrimp (5-7 large), 1/4 diced avocado, diced sweet peppers, and a lime crema made with 2 tablespoons Greek yogurt and fresh lime juice.

Day 4

• Breakfast: Top one slice of whole grain bread with 2 slices of mozzarella cheese and leftover guacamole (about 2 tablespoons).
• Lunch: Top a plate of fresh spinach (about 2 cups) with sliced tomato, 1/2 avocado, and 2 sliced hard-boiled eggs. Top with olive oil, vinegar, salt, and pepper. Pair with a slice of whole-grain bread.
• Snack: A handful of almonds (about 1/4 cup) and cup of fresh berries
• Dinner: Hollow out two medium zucchini (sliced lengthwise) to make stuffed zucchini boats. Combine 1 cup cooked rice, tomato, 1/2 cup lentils or chickpeas, leftover diced shrimp (about 2 to 3), sweet peppers, minced garlic, salt, and pepper. Stuff the mixture into the prepared zucchini. Top with a sprinkle of mozzarella cheese and bake for 25 to 30 minutes until the cheese is golden brown.
• Snack: 1 sliced peach with 2 tablespoons Greek yogurt and a drizzle of honey
  

Recipe Highlights and Nutritional Benefits

This meal plan includes just 20 foods, but within that mix, you are able to create so many vibrant, delicious, and nutritious recipes. Vegetables, fruit, and whole grains form the base of the meals, making this a plant-based, Mediterranean-style meal plan. That's good news for overall health since plant-based, Mediterranean diets are linked to:

• A decreased risk of certain types of cancer
• Lower risk of cardiovascular disease
• Lower risk of Alzheimer's disease and dementia
• Better management of type 2 diabetes

Keep in mind, too, that plant-based doesn't mean vegetarian. It just means that vegetables, whole grains, nuts, and legumes make up a large portion of the diet.

Chicken, dairy, fish, and eggs are used as accents to add important protein, vitamins, and minerals to meals and snacks. Meanwhile, plant-based proteins such as lentils, chickpeas, and almonds are also added.

Salmon was included in this meal plan to ensure that you get enough omega-3 fats, which are important for every cell in the body—especially brain and eye health. Omega-3 fats also help your immune system, heart, and lungs function properly.

Tips for Successful Meal Planning

Preparing meals and snacks is easier if you plan ahead. For example, take a few hours on the first day to prepare your ingredients in advance. You can cook the pasta and rice, grill chicken breasts, bake the granola, and chop vegetables. Then when you are hungry or it comes time to make a meal, your ingredients will be ready in advance.

What's more, this meal plan is purposefully developed to use leftovers in next-day meals. This cuts down on food waste (saving you money) and reduces meal prep time because some ingredients are instantly ready. What's more, this meal plan is easily adaptable to other eating preferences.

Making the Meal Plan Vegan

To make this meal plan fully plant-based or vegan, you can make the following swaps:

• Use vegan mozzarella instead of mozzarella
• Omit chicken and salmon and use tofu instead
• Use canned beans instead of shrimp in the burrito bowls on day three
• Make a tofu scramble instead of scrambled eggs or hard-boiled eggs

Making the Meal Plan Gluten-Free

To make this meal plan gluten-free:

• Use gluten-free bread
• Use gluten-free pasta such as chickpea pasta or rice-based pasta
• Ensure you buy certified gluten-free oats

Making the Most of Mindful Eating

When you sit down to eat, be mindful of enjoying every bite. Savor the flavors and experiences of eating. With the slower pace of summer, you can hopefully find time to explore a farmer's market as well.

Overall, this meal plan is meant to help you plan ahead, reduce kitchen time, and enjoy various flavors. Plus, it's easy, convenient, and filled with delicious, nutritious dishes. Give the four-day meal plan a try, using the 20 listed ingredients as a starting point. And remember, you can personalize this plan according to your preferences and dietary needs. Not sure how? Get in touch with a registered dietitian for guidance.