Try a Healthy (Delicious) Meal Plan for Next Week

What are you eating this week? What about your meals for next week? A lot of us don’t have the time to plan a healthy weekly diet plan or make a trip to the grocery store to buy the ingredients for a week’s worth of meals.

Let Local Health Market lend a hand. We’re here to make your life a little less hectic and a lot more healthy. Tasty and nutritious meals are all we do. Our fresh-made daily dinners provide a convenient way to get a good, filling meal for those who don’t have time to cook. Let us do the planning and preparation while you sit back and enjoy a healthy, delicious meal.

People all over San Antonio are discovering the benefits of prepped meals from Local Health Market. Save yourself the time and trouble of meal planning and try one of our healthy meal plans for next week. Click here to check out what’s on our meal plan menu for next week.

Balance Taste and Nutrition

Before jumping into our entree ideas, let’s properly adjust our mindsets. When it comes to planning meals for an entire week, it’s essential to strike a balance between taste, calories, and nutrition. 

Local Health Market offers a diverse range of meat and vegetarian choices, including salads. Our fresh prepared entrees are made using a variety of carefully selected, fresh ingredients, ensuring you and your family stay healthy and satisfied. 

Here’s a sample of the choices that are featured in our healthy meal plan for next week:

 

1. Grilled Lemon Herb Chicken Breast

Chicken breast is an excellent source of lean protein, low in saturated fat, and rich in essential nutrients like selenium and vitamin B6. The addition of herbs and lemon not only enhances the flavor but also provides antioxidants and vitamin C.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 2 tbsp fresh lemon juice
• 2 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp dried rosemary
• Salt and pepper to taste 

Instructions: Marinate the chicken in olive oil, lemon juice, garlic, thyme, rosemary, salt, and pepper for at least 30 minutes. Grill until fully cooked, about 6-8 minutes per side.

 

2. Baked Salmon with Dill Sauce Healthy Choice

Salmon is a fatty fish packed with heart-healthy omega-3 fatty acids, which can help reduce inflammation and support brain health. Dill sauce adds a burst of flavor without excessive calories.

Ingredients:

• 4 salmon filets
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 2 tbsp fresh dill, chopped
• 1/4 cup Greek yogurt
• 1 clove garlic, minced
• Salt and pepper to taste 

Instructions: Preheat the oven to 375°F (190°C). Brush salmon filets with olive oil, lemon juice, salt, and pepper. Bake for 15-20 minutes or until the salmon flakes easily with a fork. For the dill sauce, mix chopped dill, Greek yogurt, minced garlic, salt, and pepper in a bowl. Serve the sauce over the baked salmon.

 

3. Beef and Broccoli Stir-Fry

Lean beef provides protein, iron, and zinc, while broccoli supplies essential vitamins, minerals, and fiber. Stir-frying retains nutrients and reduces the need for excess oil. You need to add this to your meal plan for next week.

Ingredients:

• 1 lb beef sirloin, thinly sliced
• 3 cups broccoli florets
• 2 tbsp soy sauce
• 1 tbsp oyster sauce
• 1 tbsp sesame oil
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 2 green onions, chopped 

Instructions: In a hot wok or pan, sear the beef until browned. Add garlic, ginger, and green onions. Stir in broccoli and cook until tender-crisp. Mix soy sauce, oyster sauce, and sesame oil, then add the sauce to the wok. Toss until everything is coated and heated through.

 

4. Turkey and Vegetable Chili

Ground turkey is a lean alternative to beef, and when combined with an array of colorful vegetables and beans, this chili becomes a fiber and protein powerhouse.

Ingredients:

• 1 lb ground turkey
• 1 onion, chopped
• 2 bell peppers, diced
• 2 carrots, diced
• 1 zucchini, diced
• 2 cans diced tomatoes
• 1 can kidney beans, drained and rinsed
• 1 tbsp chili powder
• 1 tsp cumin
• Salt and pepper to taste
• Optional toppings: shredded cheese, Greek yogurt, cilantro

 

Instructions: In a large pot, cook ground turkey until browned. Add onions, bell peppers, carrots, and zucchini. Stir in diced tomatoes, kidney beans, chili powder, cumin, salt, and pepper. Simmer on low heat for 30 minutes, stirring occasionally. Serve with optional toppings.

 

5. Honey-Glazed Pork Tenderloin with Sweet Potatoes

Pork tenderloin is a lean cut of meat that provides protein and essential vitamins and minerals. Paired with sweet potatoes, this dish offers a balanced combination of carbohydrates and nutrients.

Ingredients:

• 1 lb pork tenderloin
• 2 tbsp honey
• 1 tbsp Dijon mustard
• 2 cloves garlic, minced
• 2 medium sweet potatoes, cubed
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh rosemary (optional, for garnish)

 

Instructions: Preheat the oven to 400°F (200°C). In a bowl, mix honey, Dijon mustard, and minced garlic. Season the pork tenderloin with salt and pepper, then coat it with the honey-mustard mixture. Place the pork in a baking dish surrounded by sweet potato cubes. Drizzle olive oil over the sweet potatoes and season with salt and pepper. Bake for about 25-30 minutes or until the pork reaches an internal temperature of 145°F (63°C). Garnish with fresh rosemary if desired.

 

6. Quinoa and Chickpea Salad

This vegetarian salad is packed with plant-based protein and fiber from quinoa and chickpeas. It’s a nutrient-dense option with a medley of fresh vegetables. It’s always a good idea to add at least one salad to next week’s meal plan.

Ingredients:

• 1 cup quinoa, cooked and cooled
• 1 can chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese (optional)
• Dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon mustard, salt, and pepper to taste

Instructions: In a large bowl, combine quinoa, chickpeas, cucumber, bell pepper, cherry tomatoes, red onion, and parsley. In a separate small bowl, whisk together the dressing ingredients. Pour the dressing over the salad and toss to combine. Add feta cheese on top if desired.

 

7. Eggplant Parmesan

A vegetarian classic, this eggplant parmesan replaces meat with nutrient-dense eggplant slices, and baking instead of frying, it reduces unnecessary fat.

Ingredients:

• 2 large eggplants, sliced into rounds
• 2 cups marinara sauce
• 2 cups shredded mozzarella cheese
• 1 cup grated Parmesan cheese
• 1 cup breadcrumbs (whole wheat for added fiber)
• 2 eggs, beaten
• 2 tbsp olive oil
• 2 tbsp fresh basil, chopped
• Salt and pepper to taste

 

Instructions: Preheat the oven to 375°F (190°C). Dip eggplant slices in beaten eggs, then coat them in breadcrumbs. Place them on a baking sheet and drizzle with olive oil. Bake for 20 minutes, turning the slices halfway through. In a baking dish, layer marinara sauce, baked eggplant slices, mozzarella, and Parmesan cheese. Repeat the layers and top with basil, salt, and pepper. Bake for an additional 25-30 minutes or until the cheese is bubbly and golden.

Try One of Healthy and Delicious Meal Plans for next Week

Don’t want to cook for yourself? Our ready-made meals provide delicious and nutritious dining options for you and your loved ones. Visit our website today and sign up for one of our healthy meal plans for next week’s dinners. Good nutrition has never been this convenient – or tasted this good! Bon appétit!