14 Day Meal Guide
🥗 14-Day Simple & Nourishing Meal Guide
This 14-day meal guide is designed to support busy days with realistic meals that are quick to prepare, balanced, and easy to repeat. No complicated ingredients. No perfection required. Just simple nourishment to help you feel energized, confident, and supported throughout your day.
🌅 Day 1
Breakfast: Overnight oats with berries
Lunch: Turkey & veggie wrap
Dinner: Sheet pan chicken with broccoli and sweet potatoes
🌅 Day 2
Breakfast: Greek yogurt parfait with granola
Lunch: Chicken salad lettuce wraps
Dinner: Ground turkey stir-fry with rice
🌅 Day 3
Breakfast: Protein smoothie
Lunch: Mason jar salad with grilled chicken
Dinner: Baked salmon with rice and steamed veggies
🌅 Day 4
Breakfast: Peanut butter banana toast
Lunch: Protein snack box (eggs, fruit, nuts, cheese)
Dinner: One-pot pasta with spinach and chicken
🌅 Day 5
Breakfast: Egg & spinach scramble
Lunch: Tuna salad with crackers
Dinner: Taco bowl (ground turkey, rice, beans, lettuce, salsa)
🌅 Day 6
Breakfast: Cottage cheese with fruit
Lunch: Hummus & veggie box with pita
Dinner: Shrimp & veggie skillet
🌅 Day 7
Breakfast: Veggie egg muffins
Lunch: Quinoa veggie bowl
Dinner: Rotisserie chicken plate with roasted veggies
🌅 Day 8
Breakfast: Overnight oats with cinnamon and banana
Lunch: Turkey & veggie wrap
Dinner: Baked salmon with quinoa and asparagus
🌅 Day 9
Breakfast: Protein smoothie
Lunch: Mediterranean pasta salad
Dinner: Ground turkey stir-fry with vegetables
🌅 Day 10
Breakfast: Greek yogurt with fruit
Lunch: Chicken & rice bowl
Dinner: Sheet pan chicken with mixed veggies
🌅 Day 11
Breakfast: Avocado toast with egg
Lunch: Mason jar salad
Dinner: Veggie omelet with toast
🌅 Day 12
Breakfast: Cottage cheese with berries
Lunch: Protein snack box
Dinner: One-pot pasta with turkey sausage
🌅 Day 13
Breakfast: Egg muffins
Lunch: Tuna salad wrap
Dinner: Taco bowl night
🌅 Day 14
Breakfast: Smoothie or leftover breakfast option
Lunch: Quinoa veggie bowl
Dinner: Shrimp & veggie skillet or rotisserie chicken leftovers
🌿 Helpful Tips for Success
Repeat meals to save time — consistency beats variety
Prep proteins and grains once or twice per week
Frozen veggies are just as nutritious and save time
Swap meals as needed — flexibility is encouraged
💚 Final Reminder
This guide is meant to support your life — not add pressure. Nourishment looks different every day, and simple choices can still create powerful, lasting habits.
