Custom 7-Day Diet Plan for Busy Moms with a Grocery list and Calories

This plan is specially designed for busy moms who want to eat healthy and tasty without spending hours in the kitchen. In this plan, you’ll find a variety of delicious, filling meals that are easy to prepare and fit into a busy schedule. It’s based on the Mediterranean diet and is known for its emphasis on whole grains, vegetables, and healthy fats. The Mediterranean diet has been shown to have numerous health benefits, including weight loss, better heart health, and a percent reduced risk of chronic disease.

In this plan, you’ll find a variety of tasty, filling meals that are easy to prepare.

We’ve included a detailed grocery list and the calories for each meal to help you stay on track and reach your health goals.

Day 1

Breakfast (300 calories): Wholemeal toast with 2 tablespoons of hummus and sliced ​​tomatoes

Lunch (400 calories): Grilled chicken and vegetable skewers with 1 cup of cooked quinoa

Dinner (500 calories): Salmon with roasted baked vegetables (eg. zucchini, peppers, and onions) and 1 cup of cooked whole wheat pasta as a side dish

Shopping list:

Whole grain bread

Hummus

Tomato

Salmon fillets

Chicken breasts

Zucchini

Peppers

Onions

Whole grain pasta

Day 2

Breakfast (250 calories): Greek yogurt with 1/4 cup of nuts (like almonds or walnuts) and a spoon of honey.

Lunch (400 calories): Whole wheat pita stuffed with falafel and 2 tablespoons of tzatziki sauce.

Dinner (500 calories): Slow lamb and vegetable stew (with lamb shoulder, diced tomatoes, potatoes, carrots, and other vegetables of your choice)

Shopping list:

Greek yogurt

Nuts

Lamb’s shoulder

Diced tomatoes

Potatoes

Carrots

Vegetables

Honey

Falafel

Tzatziki sauce

Day 3

Breakfast (250 calories): Omelette with diced peppers, onions, and olives.

Lunch (350 calories): Mixed leafy greens with grilled chicken and a side of whole wheat crackers.

Dinner (450 calories): Baked eggplant with parmesan cheese and a side of broccoli

Shopping list:

Chicken breasts

Whole grain crackers

Eggplant

Mozzarella cheese

Parmesan cheese

Tomato sauce

Broccoli

Eggs

Peppers

Onions

Olives

Mixed greens

Day 4

Breakfast (300 calories): Smoothie bowl made with 1 banana, 1 cup spinach, and 1 cup almond milk.

Lunch (400 calories): Whole wheat pasta with marinara sauce and sautéed veggies (like zucchini, peppers, and onions)

Dinner (450 Calories): Grilled shrimp with mixed vegetables and a side of 1 cup of cooked quinoa

Shopping list:

Marinara sauce

Zucchini

Peppers

Onions

Shrimp

Mixed greens

Quinoa

Banana

Spinach

Almond milk

Whole grain pasta

Day 5

Breakfast (300 calories): Avocado toast with a sprinkling of feta and a fried egg

Lunch (350 calories): Whole-wheat pita stuffed with grilled vegetables (like eggplant, peppers, and onions) and 2 tablespoons of tahini sauce

Dinner (500 calories ) Grilled chicken with fried potatoes (like sweet potatoes or regular potatoes) and a side of mixed leafy greens

Shopping list:

Whole grain bread

Peppers

Onions

Tahini sauce

Chicken breasts

Potatoes (such as sweet potatoes or regular potatoes)

Mixed greens

Olive oil

Avocado

Feta cheese

Eggs

Eggplant

Day 6

Breakfast (250 calories): Overnight oats made with 1/2 cup rolled oats, 1/4 cup chia seeds, 1/4 cup nuts (like almonds or walnuts), and 1/4 cup dried fruit (like raisins or apricots)

Lunch (300 calories): Vegetable Wrap and Grilled Hummus (made with mixed vegetables and 2 tablespoons hummus wrapped in a whole wheat tortilla)

Dinner (450 calories): Slow Cooker Meat and Vegetable Soup (made with beef, diced tomatoes, potatoes, carrots and

other vegetables of your choice)

Shopping list:

Whole grain tortillas

Beef chuck

Diced tomatoes

Potatoes

Carrots

Oats

Chia seeds

Nuts

Dried fruit

Mixed Vegetables

Hummus

Day 7

Breakfast (250 calories): Scrambled eggs with 1 cup of spinach and a side of whole wheat toast

Lunch (450 calories): Grilled salmon with 1 cup of cooked quinoa and steamed broccoli

Dinner (400 calories): Whole wheat pasta with pesto sauce (made with basil, pine nuts, parmesan cheese, and olive oil) and sautéed vegetables (like zucchini, peppers, and onions)

Shopping list:

Whole grain bread

Salmon fillets

Quinoa

Broccoli

Whole grain pasta

Basil

Pine nuts

Parmesan cheese

Olive oil

Zucchini

Peppers

Onions

Eggs

Spinach

By incorporating these healthy and delicious meals into your daily routine, you can improve your health and well-being without sacrificing taste or convenience. Don’t be afraid to mix and match meals to your liking and add your favorite dishes.

Remember to stay hydrated, get plenty of exercise, and listen to your body’s signals.

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