Free 7-Day Nutritious Meal Schedule for May 12-18

# Free 7-Day Healthy Meal Plan for May 12-18

With the arrival of warmer weather and longer days, it’s an ideal moment to concentrate on nutritious eating. A well-planned meal schedule can assist you in maintaining energy, supporting your immune health, and enhancing overall wellness. This free 7-day healthy meal plan for May 12-18 aims to offer wholesome meals that are both simple to make and enjoyable to eat. Each day features breakfast, lunch, dinner, and a snack, ensuring you remain satisfied and invigorated throughout the week.

## Day 1: May 12

### Breakfast
– **Overnight Oats**: Mix rolled oats, almond milk, chia seeds, and sliced bananas. Let it sit in the fridge overnight, then add a sprinkle of cinnamon in the morning.

### Snack
– **Apple Slices with Almond Butter**: Savor a medium apple, sliced and paired with a tablespoon of almond butter.

### Lunch
– **Quinoa Salad**: Combine cooked quinoa with cherry tomatoes, cucumber, bell peppers, parsley, and a lemon-olive oil dressing.

### Dinner
– **Grilled Salmon with Asparagus**: Season salmon fillets with lemon juice, salt, and pepper, and grill them alongside asparagus spears. Serve with brown rice.

## Day 2: May 13

### Breakfast
– **Greek Yogurt Parfait**: Layer Greek yogurt with assorted berries and a sprinkle of granola.

### Snack
– **Carrot Sticks with Hummus**: Enjoy fresh carrot sticks paired with hummus for a crunchy treat.

### Lunch
– **Turkey and Avocado Wrap**: Stuff a whole-grain wrap with sliced turkey, avocado, spinach, and a spread of mustard.

### Dinner
– **Stir-Fried Tofu and Vegetables**: Sauté tofu cubes with broccoli, bell peppers, and snap peas in soy sauce and sesame oil. Serve on brown rice.

## Day 3: May 14

### Breakfast
– **Smoothie Bowl**: Blend spinach, banana, almond milk, and protein powder. Pour into a bowl and top with sliced fruits and nuts.

### Snack
– **Mixed Nuts**: Enjoy a handful of unsalted mixed nuts for a protein-rich snack.

### Lunch
– **Chickpea Salad**: Mix canned chickpeas, diced cucumbers, red onion, and a lemon-tahini dressing.

### Dinner
– **Baked Chicken Breast with Sweet Potatoes**: Season chicken breasts with herbs and bake them alongside cubed sweet potatoes. Serve with steamed green beans.

## Day 4: May 15

### Breakfast
– **Scrambled Eggs with Spinach**: Scramble eggs with fresh spinach and serve with whole-grain toast.

### Snack
– **Cucumber Slices with Feta**: Drizzle crumbled feta cheese over cucumber slices and add a splash of olive oil.

### Lunch
– **Lentil Soup**: Create a hearty lentil soup with carrots, celery, and spices. Serve alongside a salad.

### Dinner
– **Zucchini Noodles with Marinara Sauce**: Spiralize zucchini and sauté briefly. Top with homemade marinara sauce and grilled shrimp.

## Day 5: May 16

### Breakfast
– **Chia Seed Pudding**: Combine chia seeds with almond milk and let sit overnight. In the morning, top with fresh fruit.

### Snack
– **Rice Cakes with Peanut Butter**: Spread natural peanut butter on rice cakes and garnish with banana slices.

### Lunch
– **Caprese Salad**: Layer fresh mozzarella, tomatoes, and basil, drizzled with balsamic glaze.

### Dinner
– **Stuffed Bell Peppers**: Fill bell peppers with a blend of ground turkey, quinoa, black beans, and spices. Bake until tender.

## Day 6: May 17

### Breakfast
– **Oatmeal with Berries**: Cook oats and top with fresh berries, honey, and a sprinkle of flaxseeds.

### Snack
– **Hard-Boiled Eggs**: A couple of hard-boiled eggs make a protein-dense snack.

### Lunch
– **Spinach and Feta Quiche**: Bake a quiche using spinach, feta cheese, and a whole-grain crust. Serve with a side salad.

### Dinner
– **Grilled Shrimp Tacos**: Grill shrimp and serve in corn tortillas with cabbage slaw and avocado.

## Day 7: May 18

### Breakfast
– **Smoothie**: Blend banana, spinach, almond milk, and a scoop of protein powder for a nutritious start.

### Snack
– **Yogurt with Honey and Walnuts**: Enjoy a small bowl of plain yogurt drizzled with honey and topped with walnuts.

### Lunch
– **Vegetable Stir-Fry**: Sauté a mix of your favorite