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. 

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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 meal plan for the week

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.

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.