Weekly meal plans

A sample week of dinners for each goal and diet: seven dinners from five cooks, with leftovers planned in, one shopping list and what it costs.
A week of dinners for lower LDL cholesterol
Salmon avocado rice bowl · Roasted vegetables · Sardine arugula pasta · Mussel pasta · Lemon dill salmon · $3.56 a serving
A week of dinners for steadier blood sugar
Chicken breast stir fry · Chicken fried rice · Shakshuka · Hot and sour soup · Doenjang jjigae (soybean paste stew) · $3.09 a serving
A week of dinners for lower blood pressure
Chili (beef, kidney beans) · Tomato eggs · Chicken soup · Chicken tikka masala · Tuna fish cake · $3.90 a serving
A high-protein week of dinners
Shrimp pad thai · Sundubu jjigae (soft tofu stew) · Oyakodon · Turkey meatloaf · Gapao chicken rice · $3.48 a serving
A vegetarian week of dinners
Chickpea pasta · Peanut butter noodles · Broccoli pasta · Green bean eggs · Steamed egg custard · $2.05 a serving
A gluten-free week of dinners
Miso salmon · Lemon chicken · Pork fried rice · Sauce chicken · Miso eggplant · $2.82 a serving
A dairy-free week of dinners
Broccoli chicken · Pork chops · Kebab · Beef bolognese · Kimchi fried rice · $3.34 a serving
A cheap, healthy week of dinners
Garlic chicken breast · Miso-glazed tofu · Teriyaki chicken · Red lentil dal with spinach · Steamed egg custard · $1.77 a serving
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Eat Healthy AF is general nutrition information, not medical advice. It doesn't diagnose or treat anything. Keep your doctor in the loop, and don't change any medication without them.
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