Weekly Meal and Grocery Plan: Cinnamon Apple Toast, Southwest Chicken Bowls & Gnocchi and Sausage Skillet

Eating well doesn’t have to mean cooking something new every night. A short, realistic meal plan can help you stay consistent, cut back on takeout, and keep meals quick, affordable, and easy to grab throughout the week.

Breakfast: Cinnamon Apple Toast

This breakfast is quick, budget-friendly, and feels cozy without requiring much prep. This breakfast works well for students who don’t want a heavy morning meal, while still prioritizing proper fuel and energy.

Grocery List (5 servings)

• Whole-grain bread
• 3 apples (thinly sliced)
• ½ cup peanut butter or almond butter
• 1 teaspoon cinnamon
• 1-2 tablespoons honey or maple syrup

Directions

1. Toast 2 bread slices until lightly golden.
2. Spread about 1 tbsp of peanut butter (or almond butter) on each slice.
3. Thinly slice the apples and arrange over the toast and peanut butter.
4.  Sprinkle lightly with cinnamon and drizzle with honey if desired.

Lunch: Southwest Chicken Rice Bowls

These southwest chicken rice bowls are bold, filling, and customizable that are perfect for eating between classes or packing for long days on campus or at work. Filled with protein, vegetables, and healthy carbs, these bowls require very minimal cooking, making it perfect for busy college students.

Grocery List (5 servings)

• 2 cups cooked rice (use brown for healthier carbohydrates)
• 2 cups rotisserie or pre-cooked chicken (chopped)
• 1 can black beans (drained and rinsed)
• 1 cup frozen corn (thawed)
• ½ cup shredded cheese
• Seasoning: salt, pepper, chili powder, cumin
• Optional: Avocado, salsa, sour cream (or Greek yogurt), tortilla chips

Directions

1. Prepare rice according to package directions and allow it to cool slightly.
2. Cut up the rotisserie chicken (or pre-cooked chicken) into bite-size pieces.
3. In a large bowl, combine the rice, chicken, rinsed black beans, and corn and mix.
4. Lightly sprinkle salt, pepper, chili powder, and cumin as well as 2-3 tablespoons of shredded cheese.
5. Portion into containers and refrigerate until ready to eat.
6. When ready to eat, microwave for 1-2 minutes and top with optional ingredients (salsa, avocado, Greek yogurt etc.)

Dinner: Creamy Gnocchi and Sausage Skillet

This one-pan dinner takes under 20 minutes and reheats great for a perfect meal-prep dinner.

Grocery List (5 servings)

• 2 packages shelf-stable or refrigerated gnocchi
• 1 lb chicken or turkey sausage (sliced)
• 1 Tbsp olive oil
• 1 cup cherry tomatoes (halved)
• 1 cup spinach
• ¾ cup heavy cream or half-and-half
• ½ cup shredded Parmesan cheese
• Salt, pepper, garlic powder

Directions

1. Heat oil in a large pan over medium heat.
2. Add sausage and cook until browned (5-7 minutes).
3. Add gnocchi and tomatoes; cook for 2-3 minutes.
4. Stir in cream and seasonings, letting it simmer.
5. Add spinach and Parmesan, stirring until wilted and creamy
6. Portion into containers and refrigerate until ready to reheat.