spaghetti vegsWouldn’t it be nice to have someone plan meals, recipes, and grocery shopping lists for you? Well that’s exactly what our UAB dietetic interns did! Earlier this year, each student in the class of 2020 took on the task of developing a 3-day meal plan for a family of four. Each plan includes all of the recipes and a grocery shopping list you need to make these delicious and healthy dishes! And since there were 23 interns in the class, there are 23 sets of 3-day meal plans that you can mix and match to meet your own food preferences!

So, take a look below at the different plans and pick a few that look good to you. Give them a try and let us know what you think! You can email us at nutritiontrends@uab.edu. Let us know if you’d like to subscribe to our once a month UAB Nutrition Newsletter for more helpful nutrition information, recipes, and research updates! 

 
PlanMealsDay 1Day 2Day 3PDF
1 Breakfast Peanut Butter + Fruit Oatmeal Blueberry Muffins Yogurt Parfait Meal Pan
Grocery List
Recipe Card
Lunch Tuna Salad Veggie Noodle Bowl Pimento Cheese + Tomato Soup
Dinner Baked Chicken and Green Beans Easy Cheesy Rice and Beans Spaghetti and Veggies
Snack Frozen Grapes Homeade Trail Mix Roasted Chickpeas
2 Breakfast Fruit Smoothie & Scrambled Eggs Peanut Butter Banana Toast Oatmeal with fruit Meal Pan
Grocery List
Recipe Card
Lunch Grilled Cheese & Tomato Soup Turkey & Cheese Sandwich Burrito Bowls
Dinner Tacos Spaghetti One-Pan Chicken & Veggies
Snack Apples & Peanut Butter Veggies & Ranch Peanut Butter & Banana
3 Breakfast Breakfast Burritos Oatmeal Smoothies Meal Pan
Grocery List
Recipe Card
Lunch Pasta Salad Chicken Salad Sandwich Quesadillas
Dinner Lentil Soup Taco Bowls Spaghetti
Snack Ants on a log Yogurt Parfait Apple & Peanut Butter Sandwiches
4 Breakfast Warm Apple Oatmeal Breakfast Burrito Banana Split Oatmeal Meal Pan
Grocery List
Recipe Card
Lunch Pumpkin Chili Crunchy Apple Roll Up Black Bean Soup
Dinner Black Bean Quesadillas Chili Pasta Lentil Tacos
Snack Hummus & Carrots Graham Crackers Smackers Apple Peanut Butter Nachos
5 Breakfast Breakfest Burrito Overnight Oats Smoothie Bowl Meal Pan
Grocery List
Recipe Card
Lunch BBQ Chicken Sandwich Black Bean Quesadilla Chicken Salad
Dinner Spaghetti Baked Chicken , sweet potatoes and green beans Breakfast for Dinner
Snack Easy Banana Pudding Cheese and Crackers Apples and Peanut Butter
6 Breakfast Peanut Butter Blueberry Oatmeal Two Egg Breakfast Banana Pancakes Meal Pan
Grocery List
Recipe Card
Lunch Chicken Salad with Mixed Greens Southwest Chicken Bowl Mediterranean Pasta Salad
Dinner Salmon with Asparagus and Potatoes Homemade Pizza 2 Bean Chicken Chili
Snack Protein Snack Bites Apple Nachos Ants on a Log
7 Breakfast Breakfast Sandwich 3 Ingredient Healthy Muffin Freezer Breakfast Burrito Meal Pan
Grocery List
Recipe Card
Lunch 5 Ingredient DAY Beef Enchiladas Chicken Broccoli Casserole Skillet Beef & Hash Brown
Dinner 5-Ingredient Easy Chili Shrimp Paella Pork Chops Stuffed Tomatoes and Spinach
Snack Fruit and Yogurt Parfaits Baked Eggs in Tomato Cups Apple Slice Cookies
8 Breakfast Egg and Potato Hash Peaches and "Cream" oatmeal Applesauce Pancakes Meal Pan
Grocery List
Recipe Card
Lunch Tuna Pasta Salad Baked Taquitos Tuna Salad
Dinner Turkey Chili Rosemary Chicken & Potatoes Chicken & Rice Bowls
Snack Healthy Banana Nice Cream Zucchini Pizza Bites Quick & Crispy Veggie Tots
9 Breakfast Veggie Omlet & Turkey Sausage Berry Blast Pancakes Create Your Own Parfait Meal Pan
Grocery List
Recipe Card
Lunch Tuna Melt Asian Medley Cheesy Quesadilla
Dinner Turkey Chili Teriyaki Stir Fry Turkey Tacos
Snack Avocado Toast & strawberries Super Smoothie Crispy Asparagus w/ White Sauce
10 Breakfast Blueberry Cinnamon Oatmeal Breakfast Burrito Wraps Tasty Omelettes Meal Pan
Grocery List
Recipe Card
Lunch Turkey Wrap with Mandarin Oranges Chicken Salad Plate Margherita Personal Pizzas
Dinner Greek Chicken Burgers & Green beans Spaghetti & Turkey Meat Sauce Beef Fried Rice
Snack Celery Sticks with Cream Cheese Greek Yogurt Bowls Apple Slices and PB
11 Breakfast Blueberry Oatmeal Breakfast Tacos Veggie Omelet Meal Pan
Grocery List
Recipe Card
Lunch Spinach Chickpea Salad Spinach & Chicken Quesadilla Peas & Pasta
Dinner Baked Tilapia & Veggies Sweet Potato Nachos Chicken Stir Fry
Snack Fruit Salad Apples & Peanut Butter Tuna & Crackers
12 Breakfast Breakfast Burritos Banana Oatmeal Breakfast Scramble Meal Pan
Grocery List
Recipe Card
Lunch Mediterranean Pasta Salad Turkey and Cheese Pita Leftover Pasta Salad + Fruit
Dinner Veggie Pita Pizza Baked Chicken Dinner Quesadillas
Snack Sliced Apple + Peanut Butter Peanut Butter Banana Pinwheels Homemade Pita Chips + Salsa
13 Breakfast Peach Oatmeal Bake Pineapple Yogurt Parfaits Mushroom Scramble Meal Pan
Grocery List
Recipe Card
Lunch Fiesta Pasta Egg Salad Sandwich Chicken Waldorf Wraps
Dinner Spaghetti Carbonara White Bean & Kale Soup Red Beans & Rice
Snack Apple Nachos Cheese Quesadilla Fruit with Yogurt Dip
14 Breakfast Peanut Butter Oatmeal with Berries Coffee Mug Omelets Sweet Potato Pancakes Meal Pan
Grocery List
Recipe Card
Lunch Tuna Salad Wraps & Apple Slices One Pot Wonder Pasta Fried Rice
Dinner Black Bean Soup with Cheese Quesadillas Creamy Chicken & Spinach Quesadillas One Pan Roasted Veggies and Sausage
Snack Carrot Fries with Yogurt Dipping Sauce Peanut Butter Cheerio Bars Yogurt Bark
15 Breakfast Mug Omelet Peach Smoothie Vanilla Parfait with Fruit Meal Pan
Grocery List
Recipe Card
Lunch Vegetable Quesadilla Tuna Salad Wrap Pita Pizza
Dinner Black Bean Burger Spaghetti with Ground Turkey Southwest Turkey Tacos
Snack Fruit Pizza Apple and Peanut Butter
Sandwiches
Peanut Butter + Banana Toast
16 Breakfast Whole Wheat Peanut Butter Toast and Greek Yogurt Parfait Banana Pancakes Scrambled Egg Cups Meal Pan
Grocery List
Recipe Card
Lunch Apple Tuna Sandwiches Cheesy Pea Penne Pasta Salad Grilled Chicken and Green Beans
Dinner Vegetarian Chili Chicken Fried Rice Penne Pasta Bake
Snack Apple Slices and Assorted Nuts Bananas and Peanut Butter Trail Mix
17 Breakfast Oatmeal with Pineapple Peach Smoothie Egg Muffins Meal Pan
Grocery List
Recipe Card
Lunch Veggie Quesadillas 3-Bean Salad Tuna Salad Wrap & Mandarin Oranges
Dinner Healthy Chicken "Fried" Rice Mexican Brown Rice Bowls Chicken & Pesto Pasta
Snack Peanut Butter & Banana Bites Creamy Fruit Popsicles Oatmeal Energy Bites
18 Breakfast The New American Breakfast Breakfast Tacos Banana Pancakes and Turkey Bacon Meal Pan
Grocery List
Recipe Card
Lunch Chicken Salad Rollups Pasta Salad PB+J Sanwhiches with Fruit
Dinner Vegetarian Quesadillas White Chicken Chili Un-Stuffed Bell Pepper Casserole
Snack Sliced Apples with Peanut Butter Ants on a Log Pineapple with Yogurt Dip
19 Breakfast Egg and Cheese Sandwich Banana Cinnamon Sugar Oatmeal Blueberry Pancakes Meal Pan
Grocery List
Recipe Card
Lunch Turkey Burgers Minestrone Soup 3 Bean Chili
Dinner Vegetable Stir-fry and Brown Rice Spaghetti with Meat Sauce Chicken Mushroom Casserole
Snack Pears and Cottage Cheese Peanut Butter and Crackers Apple and String Cheese
20 Breakfast Yogurt Parfait Overnight Oats Egg Cup with Veggies Meal Pan
Grocery List
Recipe Card
Lunch Pizza Pocket Classic Tuna Salad, Baby Carrots Ceasar Pasta Salad
Dinner Salmon Patty, Mashed Potatoes, Mixed Veggies Pineapple Chicken Skewers, Rice Broccoli Tex-Mex Taco Bowl
Snack Ants on a Log Frozen Yogurt Cubes Cinnamon-sprinkled Pears
21 Breakfast Banana, 2 oatmeal pancakes, 1/2 cup cantaloupe, 1 cup 2% reduced fat milk 1/2 cup cooked rolled oats, 1/2 cup pears, 1 cup 2% reduced fat milk Breakfast burrito (whole wheat), 1/2 cup cantaloupe, 1 cup 2% reduced fat milk Meal Pan
Grocery List
Recipe Card
Lunch 1/2 cup chicken salad, 5 saltine whole grain crackers, 1 pear, 1/2 cup iceberg lettuce salad, 1 cup 2% reduced fat milk Tuna salad sandwich with 100% whole wheat bread, 1/2 cup iceberg lettuce salad, 1 cup 2% reduced fat milk 1/2 cup pasta-vegetable salad, 1/2 cup watermelon, 1 cup 2% reduced fat milk
Dinner 4 oz. seasoned turkey with 1/2 cup cooked brown rice, 1/2 cup roasted carrots 1/2 cup cooked brown rice with 4 oz. chicken and sauteed onions, 1/3 cup broccoli florets Baked chicken, 1/2 cup cooked brown rice, 1/2 cup cooked greeen beans
Snack 4 cheddar cheese cubes, 1/2 cup watermelon, 1 cup 2% reduced fat milk 1/2 cup cantaloupe, 4 cheddar cheese cubes, 1 cup 2% reduced fat milk 1 apple, 4 chedder cheese cubes, 1 cup 2% reduced fat milk
22 Breakfast Greek Yogurt Parfait Egg and Veg Quiche Stacked English Muffin+ Fruit Meal Pan
Grocery List
Recipe Card
Lunch Southwest Black Bean Quinoa Salad Sweet Potato and Black Bean "Burger" Chickpea Tuna Salad
Dinner Brown Rice Salmon Pilaf Power Grain + Turkey Bowl Lentil and Brown Rice Pilaf
Snack Mixed Nut + Fruit Board Mediterranean Tuna + Whole Grain Crackers Peanut Butter+Crackers
23 Breakfast Oatmeal with Blueberries, Banana, & Peanut Butter Spinach & Cheese Egg Bake Oranges Slices Greek Yogurt with Blueberries, Peaches, and Crunchy Granola Meal Pan
Grocery List
Recipe Card
Lunch Tuna Salad in Pita Pockets w/ Apple Slices and Carrots Oven Chicken Nuggets, Sweet Potato Fries, & Pears, Carrots, & Hummus Egg Salad Sandwiches with Mixed Fruit
Dinner Oven Baked Chicken Nuggets w/ Sweet Potato Fries & Green Beans Chickpea Pasta with Turkey & Veggie Sauce with Broccoli Chicken Fajita Bowls with Corn, Beans, Rice, Shredded Cheese
Snack Greek Yogurt with Raisins & Granola Green Fruit Smoothie with Crunchy Granola Toast with Peanut Butter and Banana, Mixed Fruit