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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.

Free weekly meal plan for winter

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.

printable weekly meal plan

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.

food for winter meal plan: Sunday

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Monday recipes

food for winter meal plan, Monday

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Tuesday recipes

food for winter meal plan, Tuesday

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Wednesday recipes – no cook day!

food for winter meal plan, Wednesday

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Thursday recipes

food for winter meal plan, Thursday

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Friday recipes

food for winter meal plan, Friday

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Saturday recipes

food for winter meal plan, Saturday

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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.

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!

 

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Gluten Free Vegetarian

GF Veg is a blog sharing gluten free vegan recipes and meal plans to support wellness.

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