Wouldn’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!
| Plan | Meals | Day 1 | Day 2 | Day 3 | |
|---|---|---|---|---|---|
| 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 |
