One week of carb meals

• Rolled oats cooked in almond milk
   
• Topped with: blueberries, banana slices, chia seeds, almond butter
   
• Sprinkle of cinnamon
   

• Diced sweet potatoes, sautéed with red bell pepper, spinach, and black beans
   
• Topped with an egg or avocado
   

• Cooked quinoa with coconut milk
   
• Add cinnamon, chopped apple, walnuts, and a drizzle of maple syrup
   

• Base: Brown rice or farro
   
• Add: Roasted chickpeas, broccoli, sweet potato cubes, red cabbage slaw
   
• Dressing: Tahini-lemon or balsamic vinaigrette
   

• Stewed lentils, carrots, celery, kale
   
• Serve with a slice of whole grain sourdough
   

• Whole grain wrap
   
• Fill with hummus, shredded carrots, cucumber, arugula, quinoa, olives
   

• Roasted sweet potato, split open
   
• Fill with black beans, corn, diced tomatoes, avocado, and lime juice
   

• Cooked quinoa stir-fried with tofu or chicken, snap peas, peppers, onions, sesame oil
   
• Optional: low-sodium soy sauce or tamari
   

• Use chickpea or lentil pasta
   
• Tossed with a sauce made from sautéed zucchini, mushrooms, spinach, and garlic-tomato blend
   

• Great combo of carbs, fat, and protein
   
• Sprinkle with cinnamon or chia seeds for extra fiber
   

• Crunchy, salty, and satisfying
   
• Season with paprika, garlic powder, or cumin
   

• Rolled oats, peanut butter, honey, chia seeds, mini chocolate chips
   
• Rolled into small balls and chilled
   

Try using the “carb + veggie + protein + flavor” formula:

Example:
Carb (quinoa) + Veggies (spinach, tomatoes) + Protein (eggs or tofu) + Flavor (basil pesto)
= A simple, satisfying bowl or plate!
 

Want recipes for any of these? Or help building a custom weekly meal plan?

yes

Perfect! Let’s build a simple, healthy weekly meal plan using the ideas above — focused on healthy carbohydrates, whole foods, and balance. I’ll give you 3 meals + 1 snack per day for 5 days, with flexibility built in.

• Whole food carbs: grains, legumes, starchy veggies, fruits
   
• Balanced with protein + healthy fats
   
• Easy to prep ahead or swap out
   

• Breakfast:
  Power Oat Bowl (rolled oats, banana, blueberries, chia seeds, almond butter)
   
• Lunch:
  Grain Bowl (brown rice, roasted sweet potato, chickpeas, kale, tahini dressing)
   
• Dinner:
  Quinoa Stir-Fry (quinoa, tofu, bell peppers, broccoli, sesame oil)
   
• Snack:
  Apple slices + peanut butter
   

• Breakfast:
  Quinoa Porridge (quinoa, almond milk, chopped apple, cinnamon, walnuts)
   
• Lunch:
  Lentil & Veggie Soup with whole grain bread
   
• Dinner:
  Stuffed Sweet Potatoes (black beans, corn, avocado, salsa)
   
• Snack:
  Roasted chickpeas (seasoned)
   

• Breakfast:
  Sweet Potato Breakfast Hash with egg on top
   
• Lunch:
  Hummus & Veggie Wrap (whole grain wrap, hummus, spinach, cucumbers, quinoa)
   
• Dinner:
  Chickpea Pasta with veggie-packed tomato sauce
   
• Snack:
  Energy bites (oats, peanut butter, honey, chia seeds, dark chocolate chips)
   

• Breakfast:
  Overnight oats with almond milk, strawberries, chia seeds, and walnuts
   
• Lunch:
  Farro Salad (farro, roasted red peppers, cucumbers, chickpeas, lemon vinaigrette)
   
• Dinner:
  Baked salmon or tofu with mashed sweet potatoes and sautéed greens
   
• Snack:
  Pear slices + almond butter
   

• Breakfast:
  Smoothie (banana, spinach, frozen berries, oats, almond milk, flaxseed)
   
• Lunch:
  Leftover lentil soup or grain bowl remix
   
• Dinner:
  Quinoa Black Bean Tacos with avocado and salsa
   
• Snack:
  Popcorn (air-popped, olive oil + sea salt)
   

(Add to as needed based on your pantry)

• Rolled oats
   
• Quinoa
   
• Brown rice or farro
   
• Chickpea or lentil pasta
   
• Whole grain wraps
   
• Sweet potatoes
   
• Popcorn kernels
   

• Apples, bananas, berries, pears
   
• Spinach, kale, broccoli, bell peppers
   
• Carrots, cucumbers, tomatoes, avocados
   
• Red cabbage, onions, garlic
   

• Canned chickpeas & black beans
   
• Tofu or eggs
   
• Nut butters (peanut, almond)
   
• Chia seeds, flaxseed, walnuts
   
• Olive oil, tahini, herbs, spices
   

You can easily rotate the days or swap lunch/dinner across the week. This helps prevent boredom but keeps it simple to shop and prep.