Free 7-Day Meal Map + Grocery List PDFs
Pick a plan, enter your email, and get the printable instantly.
What you’ll get: printable • beginner-friendly • mix-and-match meals
Not sure where to start? Most people start with Budget or High-Protein.
Budget (Simple Staples)
- Oatmeal + banana + peanut butter
- Tuna salad sandwich (or on rice) + fruit
- Chili (beans + tomatoes + spices) / taco bowl
Mediterranean
- Greek yogurt + berries + walnuts
- Greek salad + chicken (or chickpeas) + olive oil/lemon
- Baked fish + green beans + roasted potatoes
High-Protein
- Greek yogurt + berries + nuts
- Chicken salad bowl + beans / turkey wrap + side veggies
- Salmon (or chicken) + roasted veg + protein shake
Diabetic-Friendly
- Greek yogurt (plain) + berries
- Big salad + chicken + olive oil/vinegar
- Stir-fry (lean protein + veg + quinoa)
Low-Sodium
- Oatmeal + chia + banana
- Tuna (no-salt added) or white bean salad on greens
- Sheet-pan chicken (or tempeh) + roasted veg
Dairy-Free
- Overnight oats with almond milk
- Smoothie (dairy-free protein + spinach + berries)
- Taco bowl (turkey/beans + lettuce + salsa) / stir-fry
Gluten-Free
- Eggs + fruit + GF toast (optional)
- Big salad + chickpeas + quinoa
- GF pasta + marinara + veg / chicken salad bowl + rice
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