Your healthy weekly meal plan featuring winter recipes

That winter chill has settled in, and it’s time to cozy up with some comfort food! This week’s meal plan for winter is all done for you, including recipes for breakfast, lunch, snacks, and dinner. I’ve also included a dessert as an optional special treat!

You can access an editable grocery shopping list and customize it for your own use.

The recipes in this meal plan are:

• Healthy and filled with an array of nutrients
• Delicious
• Gluten free
• Vegetarian
• Suitable for winter months – or any time of year you want some hearty comfort food!

The meal plan and grocery list are designed for two people, but you can easily make adjustments for the number of people you need to cook for.

Meal planning tips to save time

As a working mom and wife, time savers are a big priority for me when I do my meal planning. I’ve incorporated some of my favorite techniques in this winter meal plan. 

• For many dishes, you’ll cook two or three times as much as you need, then enjoy the same dish on subsequent days. This virtually eliminates prep or cooking time for later meals. You’ll even enjoy one completely no-cook day on Wednesday!
• You’ll batch prep several recipes. For example, you’ll prepare a healthy, flavorful slow cooker oatmeal dish just once, then have breakfast ready for the weekday rush Monday through Friday. 
• The recipes in the meal plan include savvy shortcuts that will both save you time and ease your stress. For example, the spaghetti squash lasagna uses no boil noodles, and the vegan chili mac is a one-pot meal, making clean up a breeze.

Printable download of the winter weekly meal plan

Click here to instantly download a PDF copy of your weekly meal plan, including direct links to the recipes.

Also, below you’ll find a complete list of each day’s meals, with links to the recipes.

Editable grocery shopping list for winter weekly meal plan

Click here to access a copy of the grocery list for this weekly meal plan. To save a copy of the grocery list that you can edit, click “File” and “Make a Copy,” then save it to your Google Drive.

Sunday recipes

• Breakfast: Breakfast tostada by Global Kitchen Travels (half recipe). 
• Lunch: Almond butter satay sauce with noodles and chick’n. Tip: only prepare half the chick’n and save the rest for the next time you make this meal on Tuesday.
• Snack: Broccoli kale salad by Sula and Spice. Tip: to help keep this salad fresh through Thursday, store the dressing separately and toss only the salad portions you need each day with dressing. Note that the recipe calls for 10 portions, but we found that it made 8. Maybe we just loved it so much, we ate more at each sitting!
• Dinner: Swiss chard and tofu stir fry.

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Monday recipes

• Breakfast: Maple slow cooker oatmeal. Tip: mix up your oatmeal toppings throughout the week to keep your breakfast varied and provide different nutrients to your meal. Consider adding different spices, nuts, chia seeds, fruit, or other ingredients that you love.
• Lunch: Swiss chard and tofu stir fry (leftovers). 
• Snack: Broccoli kale salad (leftovers).
• Dinner: Vegan Chili Mac by Coffee Fit Kitchen.

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Tuesday recipes

• Breakfast: Maple slow cooker oatmeal (leftovers).
• Lunch: Almond butter satay sauce with noodles and chick’n (leftovers).
• Snack: Broccoli kale salad (leftovers).
• Dinner: Spaghetti squash lasagna.

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Wednesday recipes – no cook day!

• Breakfast: Maple slow cooker oatmeal (leftovers).
• Lunch: Spaghetti squash lasagna (leftovers).
• Snack: Broccoli kale salad (leftovers).
• Dinner: Vegan Chili Mac (leftovers).

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Thursday recipes

• Breakfast: Maple slow cooker oatmeal (leftovers).
• Lunch: Spaghetti squash lasagna (leftovers).
• Snack: Peanut butter chocolate energy bites by Coffee Fit Kitchen.
• Dinner: All Vegetable Shepherd’s Pie by Conflicted Vegan.

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Friday recipes

• Breakfast: Maple slow cooker oatmeal (leftovers).
• Lunch: All Vegetable Shepherd’s Pie (leftovers).
• Snack: Peanut butter chocolate energy bites (leftovers).
• Dinner: Japchae Korean Glass Noodles by The Running Baker 24. To make this recipe gluten free, make sure to use gluten free soy sauce or substitute Bragg Liquid Aminos (my preference!).
• Dessert: Peanut butter chocolate chip cookies by Orlie’s Kitchen. 

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Saturday recipes

• Breakfast: Cranberry oat mini cakes by Conflicted Vegan.
• Lunch: Japchae Korean Glass Noodles (leftovers). 
• Snack: Peanut butter chocolate energy bites (leftovers).
• Dinner: All Vegetable Shepherd’s Pie (leftovers).

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More resources for healthy meal planning

Ready for more done-for-you meal plans? Click below for more free 7 day meal plans. Each comes with its own editable grocery list.

• Gluten free vegan meal plan
• Gluten free vegetarian meal plan
• Gluten free pescatarian meal plan
• Weekly meal plan for summer (gluten free and vegetarian)
• Weekly meal plan for fall (gluten free and vegetarian)
• Meal plan for a tight budget week (gluten free and vegetarian)

Would you like to take on meal planning for yourself, but you’re not quite sure where to start? Join the free 5-day mini e-course below! You’ll receive an email each day packed with tips, guidance, and a fun challenge. There are some fun freebies along the way too. Hope to see you there!