Custom 7-Day Diet Plan for Busy Moms with a Grocery list and Calories
Diet Plan for Busy Moms
This plan is specially designed for busy moms who want to eat healthy and tasty without spending hours in the kitchen. In this plan, you’ll find a variety of delicious, filling meals that are easy to prepare and fit into a busy schedule. It’s based on the Mediterranean diet and is known for its emphasis on whole grains, vegetables, and healthy fats. The Mediterranean diet has been shown to have numerous health benefits, including weight loss, better heart health, and a percent reduced risk of chronic disease.
In this plan, you’ll find a variety of tasty, filling meals that are easy to prepare.
We’ve included a detailed grocery list and the calories for each meal to help you stay on track and reach your health goals.
Day 1
Breakfast (300 calories): Wholemeal toast with 2 tablespoons of hummus and sliced tomatoes
Lunch (400 calories): Grilled chicken and vegetable skewers with 1 cup of cooked quinoa
Dinner (500 calories): Salmon with roasted baked vegetables (eg. zucchini, peppers, and onions) and 1 cup of cooked whole wheat pasta as a side dish
Shopping list:
Whole grain bread
Hummus
Tomato
Salmon fillets
Chicken breasts
Zucchini
Peppers
Onions
Whole grain pasta
Day 2
Breakfast (250 calories): Greek yogurt with 1/4 cup of nuts (like almonds or walnuts) and a spoon of honey.
Lunch (400 calories): Whole wheat pita stuffed with falafel and 2 tablespoons of tzatziki sauce.
Dinner (500 calories): Slow lamb and vegetable stew (with lamb shoulder, diced tomatoes, potatoes, carrots, and other vegetables of your choice)
Shopping list:
Greek yogurt
Nuts
Lamb’s shoulder
Diced tomatoes
Potatoes
Carrots
Vegetables
Honey
Falafel
Tzatziki sauce
Day 3
Breakfast (250 calories): Omelette with diced peppers, onions, and olives.
Lunch (350 calories): Mixed leafy greens with grilled chicken and a side of whole wheat crackers.
Dinner (450 calories): Baked eggplant with parmesan cheese and a side of broccoli
Shopping list:
Chicken breasts
Whole grain crackers
Eggplant
Mozzarella cheese
Parmesan cheese
Tomato sauce
Broccoli
Eggs
Peppers
Onions
Olives
Mixed greens
Day 4
Breakfast (300 calories): Smoothie bowl made with 1 banana, 1 cup spinach, and 1 cup almond milk.
Lunch (400 calories): Whole wheat pasta with marinara sauce and sautéed veggies (like zucchini, peppers, and onions)
Dinner (450 Calories): Grilled shrimp with mixed vegetables and a side of 1 cup of cooked quinoa
Shopping list:
Marinara sauce
Zucchini
Peppers
Onions
Shrimp
Mixed greens
Quinoa
Banana
Spinach
Almond milk
Whole grain pasta
Day 5
Breakfast (300 calories): Avocado toast with a sprinkling of feta and a fried egg
Lunch (350 calories): Whole-wheat pita stuffed with grilled vegetables (like eggplant, peppers, and onions) and 2 tablespoons of tahini sauce
Dinner (500 calories ) Grilled chicken with fried potatoes (like sweet potatoes or regular potatoes) and a side of mixed leafy greens
Shopping list:
Whole grain bread
Peppers
Onions
Tahini sauce
Chicken breasts
Potatoes (such as sweet potatoes or regular potatoes)
Mixed greens
Olive oil
Avocado
Feta cheese
Eggs
Eggplant
Day 6
Breakfast (250 calories): Overnight oats made with 1/2 cup rolled oats, 1/4 cup chia seeds, 1/4 cup nuts (like almonds or walnuts), and 1/4 cup dried fruit (like raisins or apricots)
Lunch (300 calories): Vegetable Wrap and Grilled Hummus (made with mixed vegetables and 2 tablespoons hummus wrapped in a whole wheat tortilla)
Dinner (450 calories): Slow Cooker Meat and Vegetable Soup (made with beef, diced tomatoes, potatoes, carrots and
other vegetables of your choice)
Shopping list:
Whole grain tortillas
Beef chuck
Diced tomatoes
Potatoes
Carrots
Oats
Chia seeds
Nuts
Dried fruit
Mixed Vegetables
Hummus
Day 7
Breakfast (250 calories): Scrambled eggs with 1 cup of spinach and a side of whole wheat toast
Lunch (450 calories): Grilled salmon with 1 cup of cooked quinoa and steamed broccoli
Dinner (400 calories): Whole wheat pasta with pesto sauce (made with basil, pine nuts, parmesan cheese, and olive oil) and sautéed vegetables (like zucchini, peppers, and onions)
Shopping list:
Whole grain bread
Salmon fillets
Quinoa
Broccoli
Whole grain pasta
Basil
Pine nuts
Parmesan cheese
Olive oil
Zucchini
Peppers
Onions
Eggs
Spinach
By incorporating these healthy and delicious meals into your daily routine, you can improve your health and well-being without sacrificing taste or convenience. Don’t be afraid to mix and match meals to your liking and add your favorite dishes.
Remember to stay hydrated, get plenty of exercise, and listen to your body’s signals.
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