Evidence based 
Table Of Contents
Apart from giving your taste buds a delicious taste and treat, a healthy meal will keep you fit and ready for activities. Thanks to nutritionists, whether it’s breakfast, lunch, or dinner, each moment has a meal that will perfectly compliment the time. Keep reading to find out a healthy meal plan for the week.
Breakfast: Starting your day with a healthy breakfast will give you a lot of energy to run the day’s activities. Your breakfast shouldn’t contain high calories or high fats; instead, start with fresh fruits, proteins, or fibers, they are more beneficial and healthy to your body at that moment.
Mid-morning snacks: Mid-morning snacks usually come in handy when you are feeling hungry, and it’s not yet lunchtime; you will at least have something to munch without adding many calories.
Lunch: Lunch is often the time you go for the heavy loads, but mostly if you had a large and healthy breakfast, then you don’t need much; a sandwich, clear soup, or veggie salad will complement the time.
Mid-afternoon snacks: A low-calorie will keep you fit at this moment since dinner is just a couple of hours away.
Dinner: Since you are about to sleep, it’s better to avoid heavy, greasy foods or foods high in refined sugars; instead, mentally divide your plate into four portions, 1 part for protein, one piece for sugar, and the last two parts for green and colorful vegetables.
Healthy Meal Plan for the Week
To live healthily, you need a meal that contains protein, low fat, complex carbohydrates, and fibers. While it might look challenging to gather all these at once, having a meal plan containing multiple meal ideas will at least do the trick.
Below is a seven days healthy meal plan with a grocery list that will save you money and time next time go to the grocery store.
Also, read – Are Healthy Foods Really More Expensive
7 Days Healthy Eating Plan
The seven seven-day meal plan is designed for a person who doesn’t have any dietary restrictions and needs 2,100 to 2,200 calories per day. Each deal contains a healthy balance of proteins, carbohydrates, fats, and fibers. Day 1
Breakfast: One grapefruit, two poached eggs, one cup of low-fat milk, and one cup of black coffee.
Mid-morning snacks: Banana, a cup of plain yogurt, and a glass of water.
Lunch: Roasted chicken breast, large garden salad with tomato and onion, 1 cup of crouton topped with one tbsp oil and vinegar, and a glass of water.
Mid-afternoon snacks: A cup of carrot slices, 3 tbsp hummus, 1½ piece of pita bread coupled with herbal tea.
Dinner: Steamed broccoli and brown rice, halibut, wine, and sparkling water with lime. Day 2
Breakfast: Soaked oatmeals and poached eggs
Mid-morning snacks: Two rice cakes spread with 2 tbsp peanut butter and sliced banana
Lunch: Greek hummus, dip, raw veggie kebab, crackers, and apple slices
Mid-afternoon snacks: Lemon, pistachio, and berry frozen yogurt bark
Dinner: Hawaiian chicken, wild rice, mesclun salad, and sourdough rolls. Day 3
Breakfast: Fruit smoothie, eggs over easy, and cinnamon streusel muffins
Mid-morning snacks: 1 cup of blueberries
Lunch: Mini turkey veggie burgers, fruit salad, and tortilla chips
Mid-afternoon snacks: 1 medium orange
Dinner: Broccoli pesto pasta, parmesan chicken tenders, and garden salad Day 4
Breakfast: Peach pancakes, homemade sausage patties, and fruit salad
Mid-morning snacks: Tofu egg salad stuffed with tomato
Lunch: Meatballs subs, carrots, and cultured pickles
Mid-afternoon snacks: Vegan oat chocolate chip cookie, apple slices
Dinner: Sweet and spicy grilled chicken, potato salad, and grilled peaches Day 5
Breakfast: Homemade granola with fresh berries and almond milk
Mid-morning snacks: Carrot cake energy bar
Lunch: carrot cheddar sandwiches and pineapple slices
Mid-afternoon snacks: A boiled egg, two oatcakes, and a portion of arugula
Dinner: Turkey-veggie guacamole burgers, potato smashers, and fruit salad Day 6
Breakfast: 1 cup of bran cereal, 1 cup of skim milk, and a quarter cup of blueberries
Mid-morning snacks: 1 medium apple
Lunch: 1 serving of spinach and strawberry meal-prep salad
Mid-afternoon snacks: A portion of hummus with raw vegetables for dipping and two oatcakes
Dinner: 1 serving of charred shrimp and pesto buddha bowls Day 7
Breakfast: Half cup of rolled oats cooked in one cup of milk, 1 cup of raspberries
Mid-morning snacks: 1 cup of raspberries
Lunch: 1 serving of tuna, white bean, and dill salad
Mid-afternoon snacks: Chocolate and ice cream
Dinner: 1 serving of curried sweet potato and peanut soup, 1oneslice of toasted whole wheat bread
Healthy Week Meal Prep Ideas
Even though it’s often tiring to spend 2-3 hours everyday shopping, cooking, and chopping, once you have a healthy week of meal prep ideas, you will see that it is worth it.
Below are super ideas to have a week of healthy meal
- Day 1
Breakfast: Overnight oats
Lunch: Greek couscous salad
Dinner: Overnight chia seed pudding with almond milk
- Day 2
Breakfast: Yoghurt parfait
Lunch: 10-minute chickpea curry
Dinner: Mediterranean grilled chicken salad with hummus
- Day 3
Breakfast: Energizing green smoothie
Lunch: Italian couscous salad
Dinner: The ultimate veggies sandwich
- Day 4
Breakfast: 5- ingredients banana cake pancake
Lunch: Honey sesame chicken lunch bowls
Dinner: Carnitas burrito bowls
- Day 5
Breakfast: Healthy egg muffins
Lunch: Egg roll in a bowl
Dinner: One pan of Italian sausage with veggies
- Day 6
Breakfast: Scrambled tofu breakfast burritos
Lunch: Maple ginger chicken meal prep lunch bowls
Dinner: Mediterranean grilled chicken salad with hummus
- Day 7
Breakfast: 5- minutes of chai-spiced breakfast quinoa
Lunch: Korean-inspired turkey meal prep bowls
Dinner: Slow cooker spaghetti squash with bolognese
Balanced Diet Menu for a Week
- Day 1
Breakfast: Sweet potato, pancakes with orange and grapefruit
Lunch: Cucumber, pea, and lettuce soup
Dinner: Herb and garlic pork with summer ratatouille
- Day 2
Breakfast: Homemade muesli with oats, dates, and berries
Lunch: Cucumber pea and lettuce soup
Dinner: Miso burgers with mint and pomegranate slaw
- Day 3
Breakfast: Sweet potato pancakes with orange and grapefruit
Lunch: Curried pork bulghar salad
Dinner: Jamaican chicken with rice and peas
- Day 4
Breakfast: Pink barley porridge with vanilla yogurt
Lunch: Ratatouille pasta salad with rocket
Dinner: Miso burgers with mint and pomegranate slaw
- Day 5
Breakfast: Homemade muesli with oats, dates, and berries
Lunch: Bean and feta spread with oatcakes and greek salad salsa
Dinner: Jamaican chicken with rice and peas
- Day 6
Breakfast: Baked omelet
Lunch: Chicken salad stuffed with avocado
Dinner: Parmesan tilapia
- Day 7
Breakfast: Greek yogurt granola and berry parfait
Lunch: Salad with grilled chicken
Dinner: Homemade chicken noodle soup
Clean Eating Meal Plan for Beginners
The term clean eating meal might make you think maybe other meals are dirty. However, it means filling your plate with healthy foods like protein, fruits, vegetables, whole grains, nuts and seeds, healthy fats, legumes, and lean proteins.
Below is a clean eating meal plan for beginners:
Breakfast: Your breakfast should be a light protein like low-fat plain Greek yogurt, peanut butter or banana smoothie, etc.
Lunch: Your lunch can be a plate of vegetables, whole grains, or nuts and seeds like vegan superfood buddha bowls.
Dinner: You are about to go to bed, so your dinner should be light chicken and kale soup, sheet-pan balsamic parmesan roasted chickpeas and vegetables, or Greek salad with are the best options.
Final Thought
Looking for what to eat is often tiring mostly, especially because it’s a routine that you can’t change, and that’s when a healthy weekly meal plan comes in handy, when you already have a menu of what you are going to eat for the week, you will eat healthily and properly while saving the energy for thinking of what to eat all the time.
Share on Facebook
Share on Twitter
We are an Inspired team of writers who are passionate about writing on the topic of a healthy approach to Nutrition and Wellness. We are guided in our writing by our knowledge and experience as well as open official medical and health sources.
