SIMPLE NOUTRISHED MEAL PLAN

✅ 52-Week Meal Rotation (Spring, Summer, Fall, Winter)
✅ Master Grocery Lists (Organized by Season)
✅ Batch Cooking & Freezer Meal Guide
✅ Recipe Booklet ( Simple, Nourishing Meals)
✅ Pantry Staples Checklist
✅ Meal Prep Timeline Templates

🌿 SPRING (March-May) Sample Page

Featured Recipes:

• Lemon-Herb Salmon Bowls
• Strawberry Spinach Salad
• Asparagus & Pea Frittata

🛒 Spring Shopping List:

CategoryItemsProduceAsparagus, spinach, strawberries, radishes, lemonsProteinsSalmon fillets, eggs, chickpeas, Greek yogurtPantryQuinoa, olive oil, honey, whole-grain crackers

⏳ Prep Ahead:
▢ Cook 2 cups quinoa (for salads/bowls)
▢ Wash/chop veggies (store in airtight containers)
▢ Make lemon-tahini dressing (lasts 1 week)

☀️ SUMMER (June-August) Sample Page

Featured Recipes:

• Watermelon-Feta Salad
• Grilled Shrimp Zoodles
• Mango Chia Pudding

🛒 Summer Shopping List:

CategoryItemsProduceZucchini, cherry tomatoes, watermelon, mangoProteinsShrimp, chicken breasts, black beansPantryWhole-grain tortillas, coconut flakes, almonds

⏳ Prep Ahead:
▢ Spiralize zucchini (store in paper towels to absorb moisture)
▢ Grill extra chicken for wraps/salads
▢ Pre-cut watermelon into cubes

🍂 FALL (September-November) Sample Page

Featured Recipes:

• Pumpkin Lentil Soup
• Apple Cinnamon Overnight Oats
• Balsamic Brussels Sprouts Bowls

🛒 Fall Shopping List:

CategoryItemsProduceButternut squash, Brussels sprouts, applesProteinsGround turkey, lentils, chicken thighsPantryCanned pumpkin, walnuts, cinnamon

⏳ Prep Ahead:
▢ Roast squash + Brussels sprouts (reheat for bowls)
▢ Cook 1 lb ground turkey (for chili/soups)
▢ Portion overnight oats in jars

❄️ WINTER (December-February) Sample Page

Featured Recipes:

• Beef & Root Vegetable Stew
• Citrus Kale Salad
• Sweet Potato Black Bean Chili

🛒 Winter Shopping List:

CategoryItemsProduceCarrots, beets, kale, orangesProteinsBeef stew meat, white beans, cod filletsPantrySteel-cut oats, vegetable broth, Parmesan

⏳ Prep Ahead:
▢ Slow-cook stew (freeze half for later)
▢ Massage kale (removes bitterness, lasts 3 days)
▢ Hard-boil eggs (quick breakfasts)

📚 Bonus Recipe Booklet Preview

Breakfasts:

• Savory Oatmeal Bar (5 topping combinations)
• 3-Ingredient Banana Pancakes

Lunches:

• No-Cook Mason Jar Salads (3 varieties)
• 15-Minute Buddha Bowls

Dinners:

• One-Pan Garlic Butter Chicken & Veggies
• 5-Ingredient Slow Cooker Meals

Snacks:

• Energy Bites 3 Ways (date-based, no bake)
• Crispy Roasted Chickpeas (3 flavors)

🎁 Free Bonus: Pantry Staples Checklist

✔ Whole Grains: Quinoa, brown rice, oats
✔ Canned Goods: Beans, tomatoes, tuna
✔ Healthy Fats: Olive oil, nuts, avocado
✔ Spices: Cumin, paprika, cinnamon