By : chef ssentongo Geoffrey

5 DAYS HEALTHY FOOD MENU RECIPES STEP BY STEP GUIDE

Here’s a 5-day healthy food menu with step-by-step recipes for breakfast, lunch, dinner, and snacks. This plan focuses on balanced meals with whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables.

---

Day 1

Breakfast: Greek Yogurt Parfait

• Ingredients: 1 cup Greek yogurt, 1/2 cup granola, 1/2 cup mixed berries, 1 tbsp honey.
• Steps:

1. Layer Greek yogurt in a bowl.
2. Add granola and mixed berries.
3. Drizzle with honey and serve.

Lunch: Grilled Chicken Salad

• Ingredients: 1 grilled chicken breast, mixed greens, cherry tomatoes, cucumber, 1/4 avocado, 1 tbsp olive oil, 1 tbsp balsamic vinegar.
• Steps:

1. Slice grilled chicken breast.
2. Toss mixed greens, tomatoes, cucumber, and avocado in a bowl.
3. Top with chicken and drizzle with olive oil and balsamic vinegar.

Snack: Apple Slices with Almond Butter

• Ingredients: 1 apple, 2 tbsp almond butter.
• Steps:

1. Slice the apple.
2. Serve with almond butter for dipping.

Dinner: Baked Salmon with Quinoa and Steamed Broccoli

• Ingredients: 1 salmon fillet, 1/2 cup quinoa, 1 cup broccoli, lemon, olive oil, salt, pepper.
• Steps:

1. Preheat oven to 375°F (190°C). Season salmon with olive oil, salt, pepper, and lemon juice. Bake for 15-20 minutes.
2. Cook quinoa according to package instructions.
3. Steam broccoli until tender.
4. Serve salmon with quinoa and broccoli.

---

Day 2

Breakfast: Avocado Toast with Poached Egg

• Ingredients: 1 slice whole-grain bread, 1/2 avocado, 1 egg, salt, pepper, chili flakes.
• Steps:

1. Toast the bread.
2. Mash avocado and spread on toast.
3. Poach the egg and place it on top. Season with salt, pepper, and chili flakes.

Lunch: Quinoa and Black Bean Bowl

• Ingredients: 1/2 cup cooked quinoa, 1/2 cup black beans, 1/4 cup corn, 1/4 avocado, lime juice, cilantro.
• Steps:

1. Combine quinoa, black beans, and corn in a bowl.
2. Top with avocado slices and drizzle with lime juice.
3. Garnish with cilantro.

Snack: Carrot Sticks with Hummus

• Ingredients: 1 cup carrot sticks, 2 tbsp hummus.
• Steps:

1. Slice carrots into sticks.
2. Serve with hummus.

Dinner: Stir-Fried Tofu with Vegetables

• Ingredients: 1 cup firm tofu, 1 cup mixed vegetables (bell peppers, broccoli, snap peas), 1 tbsp soy sauce, 1 tsp sesame oil.
• Steps:

1. Heat sesame oil in a pan. Add tofu and cook until golden.
2. Add vegetables and stir-fry until tender.
3. Add soy sauce and toss to combine.

---

Day 3

Breakfast: Oatmeal with Banana and Almonds

• Ingredients: 1/2 cup oats, 1 cup almond milk, 1 banana, 1 tbsp almonds, 1 tsp honey.
• Steps:

1. Cook oats with almond milk.
2. Slice banana and top oatmeal with banana slices, almonds, and honey.

Lunch: Turkey and Avocado Wrap

• Ingredients: 1 whole-grain tortilla, 3 slices turkey breast, 1/4 avocado, lettuce, tomato, mustard.
• Steps:

1. Spread avocado on the tortilla.
2. Layer turkey, lettuce, and tomato.
3. Add mustard and roll up the wrap.

Snack: Greek Yogurt with Chia Seeds

• Ingredients: 1 cup Greek yogurt, 1 tsp chia seeds, 1 tsp honey.
• Steps:

1. Mix chia seeds and honey into Greek yogurt.
2. Serve chilled.

Dinner: Grilled Shrimp with Asparagus and Brown Rice

• Ingredients: 1 cup shrimp, 1 cup asparagus, 1/2 cup brown rice, olive oil, garlic, lemon.
• Steps:

1. Cook brown rice according to package instructions.
2. Toss shrimp and asparagus with olive oil, garlic, and lemon juice. Grill until cooked.
3. Serve shrimp and asparagus over brown rice.

---

Day 4

Breakfast: Smoothie Bowl

• Ingredients: 1 frozen banana, 1/2 cup frozen berries, 1/2 cup almond milk, 1 tbsp granola, 1 tsp coconut flakes.
• Steps:

1. Blend banana, berries, and almond milk until smooth.
2. Pour into a bowl and top with granola and coconut flakes.

Lunch: Lentil Soup

• Ingredients: 1 cup lentils, 1 carrot, 1 celery stalk, 1 onion, 2 cups vegetable broth, 1 tsp cumin.
• Steps:

1. Sauté onion, carrot, and celery in a pot.
2. Add lentils, broth, and cumin. Simmer until lentils are tender.

Snack: Mixed Nuts

• Ingredients: 1/4 cup mixed nuts.
• Steps:

1. Serve a handful of mixed nuts.

Dinner: Grilled Chicken with Sweet Potato and Green Beans

• Ingredients: 1 chicken breast, 1 sweet potato, 1 cup green beans, olive oil, salt, pepper.
• Steps:

1. Grill chicken breast seasoned with olive oil, salt, and pepper.
2. Roast sweet potato and steam green beans.
3. Serve together.

---

Day 5

Breakfast: Scrambled Eggs with Spinach

• Ingredients: 2 eggs, 1 cup spinach, 1 tsp olive oil, salt, pepper.
• Steps:

1. Sauté spinach in olive oil.
2. Scramble eggs and mix with spinach. Season with salt and pepper.

Lunch: Chickpea Salad

• Ingredients: 1 cup chickpeas, 1 cucumber, 1 tomato, 1/4 red onion, 1 tbsp olive oil, lemon juice.
• Steps:

1. Combine chickpeas, cucumber, tomato, and onion in a bowl.
2. Drizzle with olive oil and lemon juice.

Snack: Dark Chocolate and Almonds

• Ingredients: 1 oz dark chocolate, 10 almonds.
• Steps:

1. Serve dark chocolate with almonds.

Dinner: Baked Cod with Roasted Vegetables

• Ingredients: 1 cod fillet, 1 cup mixed vegetables (zucchini, bell peppers, carrots), olive oil, garlic, lemon.
• Steps:

1. Preheat oven to 400°F (200°C). Place cod and vegetables on a baking sheet.
2. Drizzle with olive oil, garlic, and lemon juice. Bake for 20 minutes.

---

Enjoy this healthy and delicious 5-day meal plan! Adjust portion sizes based on your dietary needs.